“You can have your cake and lose weight, too!”
Fats are the part of the 3 macronutrients that the human body needs to function properly. We roughly need 10-12% of fats in our diet. We must consume fats for our bodies to perform its function properly.
Unfortunately, in most cases, it is also the bane of our existence. We associate fat with weight gain and obesity. The people before us were sure that fat was the only entity that caused us problems.
Fats are widely misinterpreted.
Just the term “fat” can get some of the people running for the hills. Some people cannot resist the temptation of a juicy steak and some people can’t even look at fatty food without hurling their gut out.
Overall, fats are a compulsory part of your diet. But what to do when you want to cut back a little and save yourself from some future obese trouble? We have to understand that we are the reason for our problems and if we follow a few simple steps we can be able to control our fat fiesta easily.
Know what you are eating
More often than not, we know nothing about the food we are consuming. If it tastes good, it should be good for our health as well, right? You couldn’t be more wrong.
For instance, I can eat a bag of chips without a second thought, but do I know the amount of trans fat it has in it? Or how is it going to affect my body?
Learn about whatever you are putting in your body. This way you will be able to adjust your diet and stop yourself from becoming obese. If you know that a particular food product crosses your fats quota for the day. Stop yourself from eating, I know it will be hard at first but it will be worth it in the end.
Check Food Labels
Food labels are very important for any packaged and processed food. Due to the laws passed, companies have to mention the exact quantities number of things they have used in the specified food.
Check the number of fats and other macro or micronutrients the product is providing you. If it fits your diet regime (by diet I mean the food you eat) then buy it otherwise give it a hard pass.
You don’t want to surpass your daily intake of nutrients by a long shot. Some foods have a high amount of trans fats in them. But just because we ignore the food labels, we don’t know about it.
Make it a habit of checking the food labels. It will also provide you with a better understanding of your food.
Say No to trans fats
Trans fats are the poison that creeps in slowly in your body through, without making you aware that they were present there in the first place.
According to a study done by Harvard, trans fats increase the amount of harmful LDL cholesterol in the bloodstream and reduces the amount of beneficial HDL cholesterol. Trans fats create inflammation, which is linked to heart disease, stroke, diabetes, and other chronic conditions.
Don’t eat foods that have any partially hydrogenated items on the ingredients list. Trans fats are not just bad, they are hazardous to your health.
Limit processed foods
Processed foods have always been found under the spotlight for one thing or another. Mostly in a bad way.
Processed foods are high in sodium and trans fats. Even some cooking oils we use have trans fats in them but we do not know about it. It is necessary to limit the use of processed foods if we want to live a long, healthy life.
We can eat them once in a while. But no need to eat them 2-3 times a day or more during the week. We’ll notice the difference in our health.
Eat lean meat
Lean portions of meat and poultry have the lowest amount of fat. Put a pause on your processed meats as well, as they are high in sodium. Increase your amount of vegetables and legumes in the meal and lessen the amount of meat.
Don’t overdo it on the fatty protein portion. Use skinless poultry and avoid eating the fatty portions such as thighs and legs.
Go fishing and say hi to turkey
Fish are full of omega-3 fatty acids, which are good fats. Our body needs these healthy fats. It keeps us heart-healthy and fit. It’s a protein choice to include fish in your meal, at least once a week.
Similarly, turkey is another prime example of lean meat with less or no fat. Don’t just eat turkey on thanksgiving. Eat it with your salads and sandwiches as well.
To fill your body on things other than fats, try eating fruits as snacks. They are appetizing, nourish your health and body fitness. You can also snack on less-fat foods that are delicious.
Sometimes a handful of nuts can do the trick as well.
Takeout and eating out
Takeaway meals might be convenient and easily accessible for us, but we have no idea how much fat goes into it. Make takeout an occasional treat for yourself. Opt for less fat options and indulge your cravings.
When eating out, try to order your dressing and sauces on the side, so you can know the exact amount of fats you are eating. Also, try to stay on the less fatty part of the menu.
Hit the gym
Be sure to hit the gym more than once in a while. Exercise will help you burn the fat that you have knowingly or unknowingly consumed. Burn more calories you consume and be more energetic.
Exercise for a minimum of 20 minutes for 3-4 days a week. Go for exercises that will help burn the fat and meanwhile drink a lot of water as well. Cut down the amount of food you eat. Do not forget to keep a regular check on your calories.
Use one of the apps to help you keep track.