Be wary of fad diets that promise you will lose weight quickly. People should lose no more than ½ to 2 lbs. weekly by making healthy food choices and eating moderate portions. The American Heart Association reports that people should not eat any more than 16 g of saturated fat as part of a 2,000 daily calorie diet. Many fast food restaurants contain foods that are high in saturated fats, so when faced with dining out, choose items on the menu that will compliment your pursuit of staying healthy.
Nutrition and Exercise
Be wary of diets that require food choices that are difficult to follow. It is important to include all the nutrients your body needs by eating a variety of foods. Many vegetables are high in fiber and help you feel fuller on fewer calories. The American Council on Exercise states that losing weight primarily as part of a nutritional diet also means that for every pound you lose, a quarter of it is from calorie-burning muscle. Make sure your exercise routine incorporates resistance training and cardiovascular activity.
Dining Out
The important thing to remember when eating out is limiting your portions and being aware of excess, empty calories in meals. Empty calories are fats and sugars that do not add nutritional value to the food. Watch your portions. If you eat at a buffet, choose fresh fruit and raw vegetables instead of French fries. Instead of eating fried chicken, choose grilled chicken. Don't go back for seconds, but wait 20 minutes or so to see if you are full. Portions at restaurants are often larger than your body's caloric needs.
Hydration
Instead of going for soda pop or sugary drinks when you eat out, choose water. This will help eliminate excess calories that are not needed for balanced nutrition. Proper hydration is needed in order to help the body transport nutrients to other parts of the body. Sometimes there are healthier alternatives to your favorite beverages and foods. For instance, instead of drinking whole milk, try drinking fat-free or soy milk.
Considerations
Eating foods like pizza in moderation does not cause substantial harm. You can still eat many of your favorite foods as long as you pay attention to nutritional content and total calories. The U.S. Department of Agriculture's MyPyramid Tracker is an interactive tool online that can help you track nutrition and calories. The tool lists some foods from popular fast food restaurant chains. It will also factor in exercise, including household activities and moving boxes.
References
- American Council on Exercise: What Are The Guidelines For Percentage On Body Fat Loss?
- American Council on Exercise: Healthy Hydration
- Weight-Control Information Network: Weight-loss and Nutrition Myths
- The Mayo Clinic: 5 Ways to Healthier Meals
- Centers for Disease Control and Prevention: Eat More, Weigh Less?
- Centers for Disease Control and Prevention: Improving Your Eating Habits
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