Trying to lose weight? Here’s some advice on how to eat when dining out from the book “How to Lose 9,000 lbs. (or less)” (Hundreds of Heads Books, www.hundredsofheads.com, $13.95), straight from people who’ve done it:

“Choose a dish that’s grilled or baked. Instead of getting fries, order a baked potato or an extra veggie. Avoid eating too much bread, and instead of alcohol order a diet soda and water with a slice of lemon. If you do this, you won’t feel like you cheated on your diet and you will feel better about socializing during your diet.”

Anonymous, Birmingham, Ala., lost 30 pounds

“Eating is such a social thing in America. I try to really focus more on the friendship than the food. If you eat bite after bite, letting food be the focus, you really cheat yourself in a lot of ways. If you focus more on the company, then the food is just an added bonus. We are fed by so many more things in life than just food. My girlfriends and I made a pact—we see who can eat the slowest. You’re paying for the ambience; you’re paying for the service. You should enjoy it for as long as possible.”

“Always order from the light menu, if it is available. If not, treat yourself to the biggest, most expensive salad on the menu. Salad dressing? Go for it. You’ve got to feel like you’re being just a bit naughty once in awhile. If you don’t, you won’t maintain your new eating habits and will ultimately fall right back into the old fat trap.”

Jacquie McTaggart, Independence, Iowa, lost 45 pounds

“Special occasions aren’t special occasions when all you can eat is low-fat, low-carb foods, and vegetables. Birthdays, anniversaries, and vacations are  inherently more fun when you’re with people you love, and are eating or cooking good food. Food is what brings people together. Fun times weren’t made for tofu, bean sprouts, and spray butter. For holidays or any other special occasion, break out the sugar, butter, cheese, potatoes and cakes, and deal with it.”

A. Orr, Chicago, lost 10 pounds

“Ask for the nutrition brochure in your favorite fast-food restaurant. If you steer clear of the lethal 600-calorie fries, there are actually some good choices.”

Hundreds of Heads Books’ survival guides offer the wisdom of the masses by assembling the experiences and advice of hundreds of people who have gone through life’s biggest challenges and have insight to share.