Fast food is not healthy for you, and it also may contribute to many health problems, such as obesity, heart disease and diabetes. If you're looking to lose weight but you are not sure where to start, consider cutting back on your fast food habit -- candy bars, chips and extra-large creamy coffee drinks included.
Fast Food Nutrition
Though you may see restaurants, like McDonalds or Wendy's, as the fast food bad guys, there are plenty of other restaurants that fall under this category. Most fast food restaurants have some calorie bombs. Menu items you may perceive as healthy, such as salad or grilled chicken, may be worse than you expect. For example, the charbroiled steak tostada salad from Baja Fresh contains more than 1,200 calories, or 80 percent of your daily calorie needs. If you are in a hurry, consider a smaller salad or different restaurant, such as Subway. A Subway Oven Roasted Chicken Breast Salad with Ranch Dressing has only 420 calories, which is considered an average number of calories for a meal.
Fast Food Portions
When McDonald's took off the supersize option off its menus, nutritionists thought it would be the end of indulgence. On the contrary, many fast food restaurant chains started to offer their own 1,000-calorie-plus burgers and sandwich combinations, extra large drinks and other super-sized food options. Simply switching from super-sized meals to a small- or medium-sized one will drastically cut your calorie intake. At home, pay attention to the nutritional labels located on the side of every food. This will let you know what makes up a serving size as well as tell you how many calories as well as fat, sodium and other nutrients the food has.
Weight Loss
If you find yourself stopping by McDonald's or Starbucks frequently, you can lose weight if you cut back on your visits. Moderation is key. If you have no choice but to stop at a fast food restaurant, choose a meal that isn't fried, battered, breaded, creamy, crispy or au gratin, as these are usually the biggest calorie offenders. For example, an extra crispy chicken breast at KFC will cost you 510 calories. Switch it to a grilled chicken breast and save 300 calories. Also, simple changes, such as ordering a smaller size or eating only half of the burger or fries, will help make a big difference in your calorie intake. Take off the bread or order the burger without mayonnaise or artery-clogging cheese. Choose water instead of soda. A 64 oz. cup of Mountain Dew has 850 calories. Water has zero calories.
Healthy Alternatives
If you're avoiding fast food, make your own food at home to reduce calories and lose weight. Try roasting a chicken or baking sweet potato fries. Eat steamed shrimp or throw some hamburgers and vegetable skewers on the grill. Other healthy ways to cook include braising, broiling, poaching, sauteing and stir-frying. Add spices for more flavor though refrain from adding more salt. Use good-for-you condiments like mustard for your burger or extra virgin olive oil for your salad. Always read the nutritional information for the proper size portion. Even a salad that's flooded with salad dressing will pack on the pounds.
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