Fast food is quick, cheap, and tasty — but it’s no secret that eating too much of it can lead to weight gain and health issues like diabetes or heart disease. In fact, one long study published in The Lancet found that people who ate fast food more than twice a week gained around 10 pounds more than those who ate it less than once weekly.
Even so, the CDC reports that over one-third of adults in the U.S. eat fast food every single day. If you’re one of them, here’s the good news: you don’t have to give it up completely. With a few smart choices, you can still enjoy fast food while working toward your weight loss goals.
Here are 15 practical hacks that make fast food a little less guilty.
1. Plan Ahead
Check the menu online before you order.
Almost every chain shares nutrition info now, so you can decide on a healthier choice before you even step inside.
What to ORDER at Fast Food Chains to Lose Body Fat
2. Customize Your Order
Don’t be shy about asking for changes — no cheese, no mayo, or double veggies.
Restaurants are used to special requests, and it can make a big difference.
3. Be Smart With Dressings
Salads can turn unhealthy fast if you drown them in dressing.
Go for lighter options like vinaigrette, or just use half the packet.
Mustard, salsa, or even plain lemon juice also work well.
4. Skip the Add-Ons
Extra bacon, cheese, croutons, or fried toppings add calories without adding much nutrition.
Learn to say “no thanks.”
5. Avoid “Crispy” or “Fried”
Those words usually mean deep-fried and breaded.
Grilled chicken, roasted meats, or veggie options are always better.
6. Try Going “Naked”
Ditch the bun, tortilla, or bread bowl.
Just eating the filling can save hundreds of calories.
Burritos and subs often hide 4–5 servings of carbs in the bread alone.
7. Add Extra Veggies
Load your burger, sandwich, or pizza with vegetables.
Many chains even offer baby carrots or side salads — use them.
8. Choose Water Over Soda
Sugary drinks, milkshakes, and even smoothies can pack in as many calories as a full meal.
Water, unsweetened tea, or black coffee are much lighter.
9. Skip the Sauces
Mayo, “special” sauces, and creamy spreads can quietly add 200+ calories.
Swap for mustard, hot sauce, or nothing at all.
10. Avoid the Combo Trap
That “extra value” meal with fries and soda might sound like a bargain, but it’s expensive for your health.
Stick to the main item.
11. Watch the Sides
French fries, onion rings, breadsticks — they’re tempting but loaded.
If healthier options like apple slices or a side salad aren’t available, just skip sides altogether.
12. Go Small
Order from the kids’ or junior menu.
Smaller portions keep calories in check without leaving you stuffed.
13. Look for Fiber
Whole grains, beans, or veggies with skin (like black beans at Mexican chains) are better choices.
They keep you full and support digestion.
14. Don’t Trust “Snack” Labels
A “snack wrap” or “snack burger” at a fast-food place may still be the size of a meal.
Always check the portion size.
15. Keep Portions Reasonable
Even healthier food becomes a problem if you eat too much.
If you get a large serving, split it and save half for later.
The Bottom Line
Losing a few pounds isn’t just about looks. It can boost your energy, improve cholesterol and blood pressure, and even help clothes fit better. You don’t need to cut out fast food completely — just be smarter about it.
By making small adjustments like skipping soda, saying no to fries, or ordering grilled instead of fried, you can enjoy the convenience of fast food and stay on track with your health goals.
