Fast food equals fast weight gain

This is sad but true: researchers had a group of 18 healthy adults eat 2 fast food meals per week and limit their daily steps to less than 5000 for 4 weeks. Guess how much weight they gained:

14 pounds. 14 pounds! That's a lot of extra food.

We all know that traditional fast food isn't good for us. Many of us watched the movie Supersize Me and saw Morgan Sperling eat nothing but fast food while he gained weight and felt like a slug. But fast food continues to be a part of our lives and our culture.

What to do? Here are five ways to beat the fat trap at fast food restaurants:

1. Get the smallest portion available: a regular size sandwich, a small serving of fries, a small drink. You'll save money AND avoid weight gain.


2. Go for grilled, not crispy or fried. Enjoy a grilled chicken sandwich or grilled chicken on your salad, and erase the words "fish sandwich" from your vocabulary (hint: it's fried).


3. Drink something without added sugar. Some places offer bottled water or even skim milk. Skip the soda and milkshakes because liquid calories are more easily absorbed.


4. Skip the cheese. Cheese just adds fat and calories, and very little nutrition. Ditto for any type of special sauce - all fat. Ask for mustard or even ketchup instead.


5. A salad with grilled chicken, or a baked potato with vegetables, or even fresh-sliced apples with yogurt are sensible options. Ignore the traditional and much-hyped burgers and sandwiches, and choose something with fruit and vegetables.