You're in the McDonald's drive-through and you can't decide between the number 4 or the chicken nuggets. You have a hard time choosing because your conscience reminds you that you shouldn't have either, but your craving is too big to ignore. So, you pull up to the speaker and say, "I'd like a number 4 AND...."

This is where the problem begins. When you order your fast food meal, whatever comes with the number 4 is where you draw the line. Moderation is the key. Whenever you cross the "AND" limit, you only add extras to yourself that you don't need--extra food = extra guilt, extra cholesterol, extra health problems and extra weight.

If extra food was supposed to come with the number 4, McDonald's would have added it. We go there and create a whole new value meal when we order. We even confuse the cashier sometimes. When he has to ask the manager if the substitutions you requested are allowed, you should probably go back and re-think the order. When we turn number 4's into number 5's, we turn our size 4 jeans into number 5's.

Losing weight or trying not to gain weight is hard. But if we just eat in moderation, excersice and remember that fast food is an every-now-and-then event, we will have won half the battle. What this means is, just because McDonald's calls it the number 4 doesn't mean we can eat it 4 times per week.

I know the food is good and may be hard to resist, but once you walk away, or shall I say drive away, you can keep going without looking back. But, if you lose the battle and order that extra food anyway, there's a technique below you can use to help you put it down and leave it down.

Stand in the mirror and watch yourself while you eat. It's as simple as that. Watching yourself consume all of that food will give you a wake-up call. Trust me, you'll want to turn away, but don't. You need to be on the outside looking in so that you can see what's really going on.

Tip: Stoping and taking a drink of your beverage and eating a salad or some fruit before the main dish can help you feel full faster.

Just remember to eat your portion and leave out the "Ands...," and you'll be on your way! Good luck and happy eating!