According to a new study, you should avoid restaurants if you want to lose weight. The results are especially worrying because two-thirds of Americans are obese and lots of people spend a part of their day in restaurants.

In 1978, less than 20% of the calories were consumed outside the home. However, in 2003, the number had climbed to 50%. Food in restaurants is higher in calories since it contains so much salt, sugar and oil.

In addition, restaurant portions are larger - three to four times greater than usual serving sizes.

Another problem is that restaurant appetizers are very high in calories. For example, a basket of fried onions contains 2,000 calories.

You should also avoid soda in restaurants. Soda glasses are large, which means that you are receiving greater servings of this sugary beverage.

Do not try to clean your plate. With plate sizes growing in restaurants, this is a critical weight issue.

Once you are accustomed to large portions when eating out, you will increase your portion sizes at home too.

Yet another problem is the type of entrees served in restaurants. They are rich in fat and calories. Fettuccini Alfredo, prime rib, and fried chicken can all cause you to gain weight.

What can you do if you are forced to eat out several times a week? You should stick to your diet plan. Do not be tempted to indulge in the wrong foods just this once. Choose entrees that are accompanied by vegetables, and avoid dessert.

Eating only half of your entre. Do not starve yourself before eating out. Such a tactic will cause you to overeat once you get to the restaurant.

Sticking to sane eating patterns, both at restaurants and at home, will help you to achieve your ideal weight.