So many authorities view CALORIES from different perspectives, that I decided to simplify the concept. This article will only discuss the calorie from a fast food perspective and provide a SOLUTION to this issue.
The following link provides a list of 25 fast food establishments with a total of 272 different items they sell that range in calories from 700 to 3378. Feel free to review it after you read the post.
272 Fast Food Items
50 MILLION Americans visit a fast food establishment every single day. 44% purchase fast food 1X/week, 20% purchase 2X/week and 15% purchase 3X or more/week. Those choosing to eat fast food consume 33% of their daily calories from these facilities. 15.4% consist of protein, 42.6% come from carbohydrates and 33.6% come from fat.
31% of Americans claim to abstain from all exercise. 40% of the obese population alone claims to abstain from any exercise. People who did exercise for 30 minutes burned an approximate range of calories from 150-500.
The purpose of all these statistics is to demonstrate that calories consumed from poor nutritional sources in large quantities can never be compensated for with exercise alone. Does this mean exercise offers little benefit? ABSOLUTELY NOT! It simply can not be viewed as “the saving grace” for over consumption.
Want to prove to yourself that you can lose weight successfully?
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Abstain from fast food for 30 days. (Once you achieve success, you will gain the confidence to know you can control weight loss if you choose to.) I’m not telling you to never eat in a fast food establishment again; just give it a 30 day hiatus.
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Increase your chicken breast, turkey breast, baked or broiled fish (or canned fish,) egg whites (either omelettes or scrambled,) tofu, whey protein shakes, EXTRA LEAN beef or pork and Greek yogurt. Have any 1 or more of these with EACH MEAL you prepare to ramp up the protein needed in most diets.
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Take an 8oz. cup and refill it 5-6X/day with either frozen or fresh vegetables. I suggest cooking it all up at one time and eating it throughout the day with your meals and or between meals.
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To add a third item to your plate, reach for a sweet potato, quinoa, lentil beans or a garden style salad.
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You must drink a minimum of 64oz of water each and every day. Preferably 1/2 your weight in ounces. This is VERY IMPORTANT because this helps eliminate waste your body produces which interferes with weight loss.
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Time for dessert. Anything you choose up to 300 calories per day (only if you want it.) It can be divided over the day or eaten in one fell swoop.
All About Healthy Choices 
Practical steps one can take to either get started down this road, or continue on, seeing progress every step of the way. Great post. Step 3 sounds like a lotta food! Guessing part of that needs to be leafy greens, that smush down when you eat them. I do love volume though, so bring on the veggies!!!
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Step #3 does help with satisfying the need for volume. People are going to be pleasantly surprised to see weight loss (many viewed as “impossible”) by accepting this 30 day process. Success perks up the ears and eyes for future recommendations that are usually met with less resistance and also achieve beneficial results. I look forward to the feedback from those who participate.
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Yay we can still have dessert! Teehee. I can’t tell you when the last time I ate at a fast food place. I enjoy eating what I cook and doubly enjoy when I eat what I grow. I find when I’m busy I just blend all my veggies and drink it. This is another great article on learning how to take control of ones own health. Way to go doc! Please keep on educating us! 🙂
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You make your own furniture, you grow your own food, you raise children…. I am renaming you Wonder Woman!!! 🙂
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That would make a good Halloween costume though I wouldn’t go that skimpy! Hahaha. Happy Halloween btw! 🙂
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No fast food and I would starve. I need to be a stepford woman and be the perfect woman…cook, clean etc. Someone reboot my brain. I think of the crap we ate growing up (no money) and the crap I cooked (picky husband and the only veg he ate were baby peas and baked beans) and now, divorced and I refuse to cook. The 3 lives of Tessa. All suck 🙂 I would try healthier foods if someone would cook them for me.
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How come you refuse to cook? You don’t enjoy it? I actually do find it enjoyable for the most part but sometimes not as much after a long day of work. I have to plan meals out and prepare in advance to be successful (same with exercise).
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I am not sure the exact reason, but I link it to my lousy marriage and his demand for foods that I ended up cooking two meals every night almost.
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Well, he sounds lousy but please don’t let him continue to negatively impact you and your life today. YOU deserve good healthy food to eat regardless of him or anyone else 🙂
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It’s a personal choice and I respect everyone’s right to decide for themselves. I simply want to make sure that people have good information to help in the decision making process. Each of us will live our own lives and experience the benefits or downsides based on these decisions. There are no guarantees in life except that it will end one day as we know it.
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I love #3 and #4! I never thought to do #3 and will add that to my daily routine. Something borrowed and something new from you! Thank you!! xo
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The interesting thing is I came up with these ideas because I am NOT fond of these types of foods and needed a method to get them into my body. I also eat them FIRST so the rest of the meal becomes my reward. I want people to realize even the most disciplined individuals need to develop ideas and methods to “get the job done!” It’s not always fun, but it is ALWAYS worthwhile.
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I have given up fast food many times and sometimes as much as 2 or 3 months at a time. Nice post. And I really love the calorie breakdown from the lin you provided. Thank you for sharing this.
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I would like to convey that REALISTIC changes can be applied to our lives without experiencing the pangs of deprivation. I believe that people should be able to eat ALL the foods they enjoy. They simply have to understand that unlimited quantities on a regular basis will never achieve an individual’s goal. Eat HEALTHY FIRST! People may not want to, but I doubt they would find this approach unrealistic. Sometimes we have to do things that are less desirable so we can do things that are MORE DESIRABLE. The end result = better balance,better health and a better attitude.
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Makes sense. People think a healthy diet means deprivation. Thanks for your wisdom
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