Weight Loss with Non Fat Foods? More is NOT Better!
Studies show that most Americans are fifteen percent fatter today than they were in the early nineties. Wouldn’t you think with all the non-fat foods on the store shelves that maybe we would be losing weight verses gaining it ? There are two reasons for this: one is physiological and the other is psychological.
Empty Calories: I like to use the phrase empty calories when it comes to non-fat foods. In most cases, in order to be able to label a food non-fat, most of the fats in it must be taken out. DA! However, the body uses fats as a mechanism to burn more fat. In other words, fat is used as a fuel in the body. If you take out certain types of fats out from the food,the body loses its efficiency to burn fat. This slows down the metabolism. While on the surface you think that you are doing yourself a favor by eating non-fat foods. However, where people make the mistake is a big portion of their daily diets consist of non fat types of foods.
Tip: While cutting down fats in your diet are essential, do not go over board in consuming non-fat foods. MORE IS NOT ALWAYS BETTER!
Less is not more: Well, these cookies have zero fat in them, so that means I can eat twice as many and not get as fat? Have you every played that head game with yourself? Most of us have. We justify that if a food has less fat or no fat then we can eat more of it. NOT TRUE; IT STILL HAS CALORIES. Do not forget the basic principle to keeping your weight down; calories in – calories out!
Tip: Just because it says, "NO FAT" does not give you a permission slip to eat twice as much. Empty calories can be harder to burn off than good fat calories.
The key to weight loss is balancing good fats with your total daily intake. Plus exercise!
In the case of food or exercise, having the attitude of doing more or eating more can have a more devastating effect on your ability to lose weight long term than anything. Work on your unwanted behaviors first and maybe you will not look at non-fat foods like they are manna from Heaven.
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The Health Effects of Being Overweight
Both men and women around the world are becoming fatter and it’s partly because of our modern lifestyle, too much fatty food and too little exercise. Some people say, ‘Why should it matter if I’m overweight as long as I feel okay?’ But being overweight does matter because it increases the risk of health problems such as heart disease, stroke, diabetes and some cancers. Being at a healthy weight on the other hand, can help lower blood pressure, make you feel better and give you more energy. If you need to lose some weight, here’s some good advice from the National Heart Foundation.
Change your eating habits gradually
Everyone knows that losing weight partly involves cutting down on foods which contain a lot of fat. But this doesn’t mean you have to change your eating habits overnight. You’re more likely to make permanent changes to your diet if you make them gradually. Allow two weeks to stop eating biscuits with tea or coffee, for instance. When you’re comfortable with this change, make another such as using less butter or margarine on bread, or switching to using low fat milk.
Remember you don’t have to exercise strenuously
The secret of successful weight control is a combination of sensible eating and regular exercise. Aim for 30 minutes at least four times a week. You don’t have to do 30 minutes all at once. It’s okay to do ten minutes exercise three times a day. Walking, swimming and cycling are good.
Don’t expect to lose weight quickly
It’s quite common to lose weight one week and then lose none the next week. If you are exercising, you may find your weight doesn’t drop at all. This is because your body is gaining more muscle which weighs more than fat. You’ll still continue to lose fat and tone up, even if the scales don’t show any weight loss. The way your clothes fit is a better guide to weight loss than weighing yourself all the time. As long as you are keeping to your plan of regular exercise and less fatty food, periods of no weight loss don’t usually last more than two weeks.
Eating to lose weight
Fruit, vegetables, beans and lentils are the foods to eat most of every day. By filling up with these healthy, satisfying foods, you’ll be less likely to want fatty snacks. You need only moderate amounts of meat, poultry, fish, nuts, seeds, dairy products. A moderate serve of meat, poultry or fish takes up about one quarter of your plate. If you eat dairy foods, choose reduced or low fat varieties. Use only small amounts of margarine, fat reduced spreads, butter, lard and cooking oils. Drink only a little alcohol.
Reducing fat in your meals
Trim all fat from meat and remove fat and skin from poultry before cooking. Use low fat cooking methods such as grilling, steaming, baking, stir-frying in as little oil as possible, microwaving or using non-stick frying pans. Avoid fried or deep fried foods. Let soups, casseroles and curries cool – this makes the fat harden on top so you can remove it before reheating. Snack on fresh fruit but limit cakes, biscuits, pastries, chocolate and packet snack foods.
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Paul Marsland and his wife Annette have been working as wellness coaches for the last 3 years. Using scientifically proven, balanced nutritious programmes they help people lose weight and improve their health, energy and vitality safely and effectively. For more information visit: http://slim-n-trim.org/?refid=ezart-29894
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