Every January a multitude of people endeavour to lose weight. Many do it as part of their New Years resolution, others are driven by a forthcoming special occasion like a wedding or school reunion, and some do it for the reason that they’re unhappy with their weight and have been for more years than they care to remember - and want to change the way they look.
Unfortunately, most people who attempt to shed some weight see only a small amount of success, that doesn’t last for very long. Others see none at all. Many who set out on a weight loss strategy in January, often lose weight at the time,. But by the end of the very same year, not only have they put all their losses back on, they normally have found even more from somewhere.
The solution to losing weight lies in two special things: information and application. First you need to know exactly what to do, then you’ve got to do it. No ifs, no buts, no maybes, and no cutting corners. Then the answer to maintaining weight, once you have made the losses you require, is to follow a healthy lifestyle plan for ever.
My belief is that providing my clients with important information it gives them the power to make healthy choices. So today I want to talk to you about fat.
Many of my clients are now following my Lifestyle Plan. It will not only help them lose weight, it will teach them how to both lose weight and maintain that weight loss. One of the most important principles of this plan is to keep below 10 grams of fat per meal.
Research has shown that the most effective diets for long-term, healthy weight loss and developing a streamlined, toned body are high in complex carbohydrates and low in saturated and trans fats.
Monounsaturated and Polyunsaturated Fats
Fats should make up no more than 35% of your daily calories and preferably less (20-35% is the recommended range). Fats consumed should ideally be monounsaturated and polyunsaturated, or “good” fats, which provide numerous health benefits. These fats can be obtained by eating nuts, seeds, avocados, vegetable-based oils (olive, canola, peanut, sunflower, soybean, corn and cottonseed), soybeans, salmon, tuna and mackerel. Our lifestyle plan makes it easy for you, we suggest that you aim to have no more than 10 grams of fat with each meal.
Saturated Fats and Dietary Cholesterol
Saturated fats and dietary cholesterol are found in a number of popular foods, generally animal-based products. Aside from increasing the long-term risk for a number of health problems ranging from heart attacks and cancer to obesity and diabetes, saturated fats can sabotage your short-term fitness goals. To lower saturated fat intake, avoid foods such as steak, hamburger, lunch meats, poultry skin and fat, whole milk, egg yolks, cheese and butter.
Trans fats, found in solid and semisolid margarines and other products where ingredients are “hydrogenated” should be avoided altogether. Many popular processed snacks and spreads contain hydrogenated fats, including some peanut butters. When in doubt, check the label. If you see the word “hydrogenated,” avoid the product.
Let me repeat avoid products made with hydrogenated oils (these are clearly labeled and listed in the ingredients). Cakes, cookies, doughnuts, pies, frostings and salad dressings all contain hydrogenated oils. Frozen fried foods like French fries, fried chicken, fried fish and potpies contain significant amounts of trans fat.
Decreasing Consumption of Saturated Fats
If you do eat foods with saturated fat, keep it in moderation. Trim the skin from chicken and turkey and the fat from beef. If you eat ground beef, choose extra lean and drain the fat off before consuming it.
Beware of Carbohydrates
While complex carbohydrates found in whole wheat bread, brown rice, oatmeal, other whole grains, vegetables and fruits are excellent fuel for exercise, promote fitness and help to sustain long-term weight loss, simple carbohydrates should be kept to a minimum along with saturated fats. Simple carbohydrates, found in white rice and anything containing white flour or sugar (white breads, many desserts and sodas), contribute to weight gain and a variety of health problems.