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When you're trying to lose weight, temptations are everywhere, especially during a night on the town. But with a little thought and a lot of willpower, having a fun time out and still sticking to your weight-loss goals can happen. Take it from our Before & After stars — it can be done. Channel their success with their smart tips below!

    Look for these words: Instead of noticing everything that's off limits, zoom in on healthy cooking techniques like "baked," "grilled," or "blackened," says Taryn, who lost 155 pounds. "I have really had to educate myself on certain words that are found on typical restaurant menus that mean unhealthy choices, and will pick my menu items accordingly," she says. Other good options: foods that are steamed or broiled.

    Preplanning is key: So says Staci, who lost 71 pounds. "So many restaurants have their full nutritional info online, so I will take about 10 minutes, look at the menu, and pick a few entrées I'd like to have," she says. "I figure out the points based off their nutritional info and then, when I get there, I have a 'cheat sheet' on what I can eat." Another smart tip from Staci: make sure you pick a few options in case the restaurant runs out of your first pick. "Giving myself different meal ideas helps avoid the unexpected," she explains.

    Use your 20: The 80/20 rule works, so if eating out is an occasional treat, go ahead and order what you want. "I try to live by the 80/20 rule. I eat clean 80 percent of the time and the other 20 percent I cut myself a little bit of slack," explains Ashley, who lost 115 pounds after years of yo-yo dieting. "That does not mean that I go out and consume 18 cheeseburgers, 10 fries, a milkshake, etc. I still attempt to be healthy when we eat out, but I do so by applying the 80/20 rule." She also recommends waiting a bit before ordering that pizza you're craving. "If I really want something, I don't get it right away. If it's a craving that keeps coming back over and over, I'll indulge, get it out of my system, and move on!"

    Bank calories: Don't go overboard, but if you know you're going to an indulgent dinner, eating lighter throughout the day can help you save calories for your special meal, says Geneva, who lost 103 pounds. "I also eat lighter for my other meals that day to make 'room' for the extra calories eating out brings," she says.

    Check your phone: Smartphone apps are your friend when researching restaurants on the fly. Carrie, who lost 175 pounds, uses apps like Happy Cow, Yelp, and Urbanspoon to help her pick the healthiest option. "I find that I can always find something healthy and plant based at non-American-style restaurants," Carrie adds. "My favorites are Vietnamese and Middle Eastern."

    Don't sweat it: Weight loss is about discipline, but it's also about enjoying life and not feeling deprived. So if you're prepping for an occasional night out, take this advice from Kate, who lost 49 pounds: "I don't get too bothered about what I choose [to eat] because, hey, it's just one night.  .It's not like one night is going to totally destroy my healthy lifestyle." Kate does add, however, that she tries to choose meals that come with a salad or vegetables "just so there is a bit of balance."

What's the easiest way to eat better in 2014?  Buy better food!  If high fat, high calorie junk food doesn't come into your home, you're not going to eat it.  So if weight loss is your goal this year, start by learning to grocery shop for better health.

Use NuVal to Shop for Healthy Food

One of my favorite new ways to shop is to use the NuVal system at my grocery store. This innovative system allows you to compare foods within specific food groups to make the best choice.  For example, if you are craving pineapple, you'll find that fresh pineapple gets a healthy high NuVal score but canned pineapple does not.  Buying diet-friendly food becomes easy when you can simply compare numbers. Many people lose weight thought it. NuVal has come across some criticism because it provides relatively high scores to some processed, unhealthy foods, but the trick is to use it within foods groups to compare similar items and make the best possible choice.

More Grocery Shopping Tips

If your store doesn't use NuVal, there are still plenty of ways to shop for healthier food.  My list of Grocery Shopping Dos and Don'ts provides a basic list of blunders to avoid.  For instance, did you know should exercise before you shop? You'll feel better about your body and that boost of confidence may inspire better choices.

Of course, once you bring your healthy food home, you're more likely to find diet success if you've  set up your kitchen for weight loss. Clear out those cabinets and clean out your fridge!

Do you have a handy tip for healthier shopping? Tweet it to me or share it on my Facebook page.  And don't forget to sign up for my newsletter to get quick tips delivered every Monday.