To effectively check the build up of fat in your body, you need to watch what you eat. While some foods help you stay trim and fit or even burn fat, others help you accumulate more of it. Here are some tips to help you eat right and avoid fat in your body tissues.
1.
Substitute fruit
purees for butter or margarine. They are
easy to prepare in a food processor and will significantly reduce calories and fat.
2.
Cheese is good
for you, but the fat is not. Try this:
Zap cheese in the microwave and drain off grease.
3.
Exercising before
you eat just makes you hungrier.
Exercise AFTER eating when the body has to work harder to digest food.
4.
Don’t eat while
watching television. You can become so
engrossed in your program that don’t
realize how much you are eating.
5.
Too many people
skip breakfast. Eat in the morning when
the body burns more calories.
6.
Water mixed with
fructose suppresses appetite better than glucose with water or diet
drinks. Drink a glass of orange juice
one half to one hour before a meal.
7.
Avoid trans-fatty
acids. Use olive, corn or canola oil
when cooking.
8.
Switch from whole
to skim milk. All the nutrients are there without the fat. Okay, at least cut back to low fat!
9.
Limit yourself to
just four egg yolks a week.
10.
Trim all fat from
meats before cooking. You’ll be amazed
at how much you reduce your fat intake if you take this one small step.
Click here to get a copy of Natural Cholesterol Guide
11.
Eliminate fried
foods. Do we need to say why?
12.
Cream sauces like
Alfredo and hollandaise are loaded with fat. Use tomato based sauces instead of
cream.
13.
Use lemon juice or
low sodium soy sauce for flavor.
14.
Don’t skip
meals. When you do, you eat more at your
next meal and usually eat the wrong foods.
15.
Read labels –
check fat, sugar and carb content.
16.
Stop buying on
impulse. Never shop for groceries
without a list.
17.
Avoid shopping
when you are hungry – eat first!
18.
Shop for
groceries once a week and only buy from your prepared list.
19.
Head directly to
the fruit and vegetable aisles when you enter the grocery store. Fill up your basket in these aisles and
you’ll be less likely to buy binge food.
20.
If you have a local “farmers market” where you
can buy your fruits and veggies off the truck, by all means do so. They’ll be fresher and tastier.
21.
Make sure you buy
everything you need for your weekly meal planning. Returning to the grocery
store numerous times increases the risk of buying what you shouldn’t. The grocery stores know their business very
well and present items that are hard to resist.
22.
Vary your foods –
introduce something new each week. Menu
planning can become boring when you eat the same things. That boredom translates into over
eating. Try new healthy recipes each
week.
23.
Stay away from
processed foods as much as possible.
Yes, they are very convenient.
They are also loaded with fat and/or sugar, not to mention the chemicals.
24.
The ads are soooo
compelling. Cut fast food from your
diet!
25.
Eat more fish but
avoid breading or batters. Fish oil is
good for you.
26.
Eat more
vegetables. Try mixing and matching
fresh vegetables for variety.
27.
Steam your
veggies instead of boiling them. They’ll
taste better and you’ll retain more of their nutritional value.
28.
Use fat free or
low fat salad dressings or make your own using lemon juice, spices and a tiny
amount of olive oil.
29.
Exchange water
for soft drinks – yes, even diet drinks!
30.
Slim down with
casseroles – just use lean meat and veggies.
31.
Go ahead and
snack, just snack on good stuff, like raisins, nuts veggies and dried fruit.
32.
Never eat while
you are standing.
33.
Don’t sample when
you are cooking. A taste here, a little
bite there and before you know it you’ve eaten an entire portions without
sitting down at the table!
34.
Don’t give up
potatoes. A baked potato has 0 grams of
fat and only 160 calories. Just don’t
eat fries that weigh in at 13 fat grams and 480 calories!
35.
Stay away from
pastries. They are loaded with fat and
are also loaded with sugar.
36.
Eat more salads
but don’t let salad become boring. Add
different ingredients. Throw in a few
raisins, canned beans like garbanzos and vary your dressings. Leave out the mayonnaise!
37.
Limit your intake
of meat to just two or three meat choices per week and select more “white”
meats than red.
38.
You don’t have to
give up dessert, just rearrange it. Try
mixing fresh fruits with low fat yogurt.
Strawberries with banana yogurt is delicious!
39.
Add nuts to your
yogurt and salads. Chopped nuts make a
great alternative to “breaded” style garnishes like croutons.
40.
Replace white
bread with whole grain bread. If you can
find bread that still contains the “wheat germ,” buy it!
41.
When baking,
applesauce makes a great substitute for shortening.
42.
Prepare foods in
different ways. Instead of traditional
frying, try stir-fry and use a low fat spray or non-stick pan.
43.
Reduce portions
at meal time. We live in a “jumbo size”
world. There’s no reason why the portions we consumer need to be super sized as
well.
44.
Measure portions
one time to get an idea of what a portion of any given food should be. Do it once for each food that you commonly
eat. Eventually, you will be able to “eyeball” a proper serving.
45 Keep a food diary of everything you eat. This is the first step to acquiring a new,
healthier life style.
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