You'll do better than you think you will.
Just take your time looking at the menu & thinking over your choices.
Breathe.
And remember you're entitled to eat exactly what you want. Ask the server questions. If he or she can't answer, ask them to find out. Tell them what you want -- what you're picturing the dish is going to be like -- and confirm that they've heard you correctly.
Then, during the meal, sip your water, take your time, talk with your dinner mates. Remember it's really more about spending time with them & making a fueling stop.
And remember in a few weeks the meal will be a distant memory & there will probably be no traces of it left in your system.
Because you're in this for the long haul. Not just for the next time you stand on the scale. You are thinking long-term. With that perspective, a little blip from this brief foray outside your own completely controlled meals is okay.
(It would be harder if you suddenly took up a career as a restaurant critic ... but we're only talking about a couple meals here. None of them by itself is going to instantly inflate you back up to your highest weight & catapault you back into the world of Your Fat Former Self.)
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