Summarize:

Allowing yourself to splurge on your favorite fast-food treats once a week may help you stay on track and boost your commitment to your diet on non-cheat days. Select a day where you allow yourself to enjoy your favorite foods without feeling guilty. Perhaps on Fridays after a long week at work you'll allow yourself to stop at your favorite drive-thru, or on Sunday you'll visit your favorite coffee chain. Think of it as a special treat or reward for all your hard work during the week. It is recommended that you get 150 minutes of aerobic exercise each week, or about 30 minutes of exercise for 5 days each week. Increase activities like walking, swimming, or dancing to help you boost your heart rate and burn more calories on days you plan to eat fast food. The more calories you burn, the faster you will reach your weight-loss goals, and the more calories you can use to enjoy a fast-food meal. Activities that use larger muscle groups, like your legs and back, will help you burn more calories by increasing your heart rate. On days you plan to have a fast-food meal, prepare by slashing calories from other meals. Swap heavy cream for skim milk in your morning coffee, or eat a lunch that is full of steamed vegetables and whole grains. These small changes can help you enjoy a fast-food meal while still staying within your daily calorie limit. Increase the amount of fresh fruits, vegetables, whole grains, and lean proteins in your diet to help you with your weight-loss goals. Enjoying these healthy options at most meals will allow you to conserve more calories that you can later use to enjoy the occasional fast-food treat. While you're on a diet or a weight-loss program, plan to prepare the majority of your meals at home. When you prepare meals at home, you will be able to account for your calorie, carbohydrate, and fat intake more easily than if you ordered a meal at a restaurant. Cooking at home frequently may also help you to consume fewer calories when you do visit a fast-food chain.
Plan to have a cheat day. Add some extra cardio on days you plan to eat fast food. Cut calories from other meals to make up the difference. Eat a balanced diet. Cook most meals at home.