In today’s fast-paced world, it’s easy to let convenience guide our food choices. We rush out the door in the morning, often without breakfast, or we grab something quick—like a doughnut and coffee. We don’t think about fueling our bodies until we’re already hungry and low on energy, which can lead to reaching for convenient, often unhealthy, food.
It doesn’t help that our brains are wired to make decisions in the moment, especially when we’re hungry. And fast food chains know this. They’ve mastered the art of instant gratification. Bright signs, flashy colors, and convenient drive-thrus are hard to resist, especially when you sense the smell of French fries being wafted out of the local burger joint by an exhaust fan—yes, it’s true!
The result? We reach for what’s quick, not what’s best.
Plan ahead.
If you were heading out on a long road trip, you wouldn’t wait until your car ran out of gas to fill up. You’d likely plan ahead, fill the car up before you leave and plot the gas stations along the way. Your body deserves the same level of care.
Preparing your meals in advance can dramatically reduce your chances of falling into the fast food trap. Here are some quick and easy ideas you can prep at the start of the week:
- Grill a few chicken breasts
- Chop a variety of vegetables
- Boil some whole wheat pasta
These staples can be mixed and matched into nourishing meals on the go. Add some olive oil, spices, or a light dressing for flavor, and you’ll always have something ready when hunger strikes.
When you have the right fuel on hand—whether it’s a snack, a meal you’ve prepared in advance or a balanced fueling—you’re far less likely to fall into the fast food trap.
Don’t have time for food prep every week? Healthy choices are still within reach. Instead of defaulting to the drive-thru, stop by your local grocery store. A rotisserie chicken paired with fresh greens from the salad bar can become a quick, balanced meal.
On-the-go eating.
Yet, sometimes, despite our best efforts, fast food is still the only option. If that happens, don’t panic—just make the smartest choice available:
- Choose a grilled chicken salad, and skip the cheese and croutons.
- Use a low-fat or light dressing, and go easy on it.
- Swap out soda for bottled water.
- Choose grilled chicken over breaded and fried.
- Avoid supersizing meals.
- Skip the sauce or ask for sauce on the side.
- Plan ahead by reading the menu online or returning to restaurants with familiar, healthy options.
Even small choices like these can help you stay on track with your health goals, avoid blood sugar crashes, and prevent unnecessary weight gain.
Fast food doesn’t have to derail your progress.
Losing weight and creating Optimal Health and Wellbeing, it’s about perfection—everyone has “off” days, and that’s okay. Take note of what happened and how you were feeling. Then, take another step forward. You’ve got this! And remember, your coach is a great source regarding your plan. Don’t forget to reach out with any questions you have.
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