5 Easy Weight Loss Tips For Women... 100% FREE!

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How to Reduce Fat Intake

Reducing your fat intake is key to your weight loss, in this post, I am going to go through on how to reduce fat intake and boost your weight loss.

Eat well

How to Reduce Fat Intake

Start your day with fruit, yogurt, wholegrain cereal, porridge or wholemeal toast.

Include five portions of fruit and vegetables in your daily diet – eat fresh fruit as a snack, pile salad into your sandwich or add a side salad to your main meal.

Make vegetables and grains the base of your meals – pasta, potatoes, rice, couscous, bulgar wheat.

Flavor salads and vegetables with herbs, lemon/lime juice, fruit vinegar

Add extra vegetables to pasta and curry sauces, stews, soups, bakes, shepherd’s pie, and lasagne.

Make fresh fruit the base for dessert – add yogurt, fromage frais, custard or half fat crème Fraiche.

Minimize added fats and oils in food preparation (e.g. dressings, added butter and margarine, cream, fatty sauces).

When cooking, opt for lower fat cooking techniques such as baking, steaming, boiling and grilling instead of frying.

Reduce saturated fats e.g. butter, pastry, biscuits, and puddings. Choose lean cuts of meat and substitute skinless chicken, white fish, and beans for some of the meat in your diet.

Avoid foods made with animal fats or hydrogenated vegetable fats as they contain larger amounts of trans fatty acids i.e. margarine, biscuits, cakes and bakery items.

Low-Fat Snacks

  • Sandwiches/rolls/pitta/bagels (filled with salad, tuna, chicken, turkey, ham, marmite or banana)
  • Low-fat yogurt and fromage frais
  • Fresh fruit (e.g. apples, bananas, pears, peaches, nectarines, grapes)
  • Scones, potato cakes, crumpets
  • Dried fruit
  • Rice cakes/ breadsticks

What about Carbohydrates?

Eat enough carbohydrates because carbohydrates fuel all types of exercise. If you eat too little carbohydrate, you will experience fatigue and lack of energy. Low carbohydrate diets can result in muscle loss.

Fill up on High-fibre foods

High fiber foods will help to fill you up and feel satisfied for longer, keeping hunger at bay. The following is a list of high fiber foods which you should base your meals and snacks on:

  • Wholegrain breakfast cereal
  • Porridge
  • Wholemeal bread and pasta
  • Brown Rice
  • Beans and lentils
  • Potatoes
  • Fresh fruit
  • All kinds of vegetables

Eat Little and Often:

Aim to eat 5-6 small meals and snacks each day at regular intervals. This will help maintain energy levels, prevent hunger and avoid fat storage. Avoid leaving long gaps between meals as people often over-eat when they are hungry or are ‘eating on the run’.

A well-chosen snack before training or in the afternoon can take the edge off evening hunger. Take time to slow down and eat, even when you are busy. Your brain and your stomach both need to enjoy the experience of eating.

Alcohol

Cutting down on your alcohol intake can help you lose unwanted body fat. One pint of beer is equivalent to 182 kcal so if you cut out five points per week, you’ll save 3640kcals per month, that’s 0.5kg in body weight!

Since alcohol is associated with relaxation, it is often also associated with unwise eating. It acts as a diuretic and may slow down the process of re-hydration after working out. Alcoholic drinks are low in carbohydrate content and will not fuel up your glycogen stores.

Fad Diets

Be wary of diets and supplements that promise weight loss. There are no special pills, potions or products that produce safe and effective weight loss. If something sounds too good to be true, it probably is.

Consult a Dietitian if you are having difficulties with your weight-loss goals or you would like a supervised, individualized program. Expert advice is needed for those who are struggling with an eating disorder or disordered eating behavior.

Final words

That is it, that is how to reduce fat intake, you can try those recommendations and you will start to see a big change in your weight loss journey.