The other issue with eating out is my appetite. I can't imagine what I would have to order to equal a meal I eat at home. I would go broke, lol. Does anyone eat out at chains like Subway, Moe's, Chipotle or Panera? These are places I go to very often.
On a side note, I just don't want to become a hermit! LOL. I moved away from family and friends (work-related) many years ago, and ended up losing over 45 lbs. When I moved back, I gained it ALL BACK.
I'm not familiar with Chipotle or Moe's but there is NOTHING at Panera that fits this way of eating. I scoured their website and the only thing you could do there is get a plain salad and take your own dressing. Subway you can create a McDougall friendly sandwich, but it would not be MWL.
As for your appetite when you go out, eat before you go, eat until you're full. Then have a "snack" at the restaurant. I always carry my own salad dressing and sometimes even other salad add-ons, garbanzo beans, greek peppers, red onions. . . . If nothing else I can order a salad, be VERY specific about what is not to be on that salad, including no
dressing and then basically build my own salad. I can get a plain baked potato. If the skin looks like it's been oiled simply don't eat it. I'll put my no-oil dressing on the baked potato and I'm ready to go. For a huge appetite order 2 baked potatoes. If I go someplace that all the salads include some kind of meat, chicken, shrimp, etc I just order the chicken on the side and let someone else have it with their meal or take it to my friend's dog. Yes, I'm paying for food I'm not eating, but I'd rather that than pay with my health.
I'm not even going to get into movie popcorn. You KNOW you cannot and should not eat movie popcorn. It is evil. You just must learn to say NO. It smells good, it looks good, that crunch sounds good - ALL designed to make you weak enough to say yes. They want you to say yes. That's why they can charge such outrageous prices for their poison. They make billions of dollars on the people who say, "I can't resist it." Don't sabotage your health while making them rich.
I strongly suggest you read "The Pleasure Trap" and "The Food Seduction" to help you understand how manufacturers have purposely created foods that you can't resist and can't limit.
The fact that you lost weight when you moved away and gained it all back when you returned seems to suggest that you're allowing others to influence your choices. You must be strong and I think you might want to have a serious heart-to-heart chat with those who care about you. Ask for their support, in fact, insist on it. And keep the mental thought that you are in their presence for the friendship and companionship, not for the food. The food is just the excuse to get together, the restaurant just a place to gather.