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8 Simple Ways To Reduce Fat By Changing The Way You Cook

8 Simple Ways To Reduce Fat By Changing The Way You Cook

Eating healthy is definitely not an easy task in today’s super busy world. People are so consumed in their careers or schooling that it makes it nearly impossible to stop and cook a healthy meal. If you are one of these busy people, and you are looking for a way to make a healthy change in your diet, you are in the right place.

Something that people may not realize is that they are adding unnecessary amounts of fat to their dishes simply by the way they are preparing and cooking their meals. To decrease the amount of fat in your meals, you should try some of these different tips on preparing and cooking your foods. Trust me, you won’t even have to break an extra bead of sweat with them, either!

1. Invest in nonstick cookware.

While this could turn out to be a bit of an expense at first, you will find that it will be well worth it in the end. Just by going out and replacing your old pots and pans, you can eliminate a lot of unneeded fat in your meals. By doing this you eliminate the need to use oils or cooking sprays as much (or at all). With a tablespoon of vegetable oil, you are adding 14 grams of total fat to your diet. Nonstick cookware could virtually eliminate this.

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2. Substitute ground beef with ground turkey.

A 4-oz. serving of turkey burger has almost 3 grams less of total fat than regular beef burgers, and you can’t really even tell the difference between the two, especially when mixed into a chili or spaghetti dinner.

3. Ditch the bread and tortillas at least once a week.

One popular and incredibly simple way to cut a little bit of fat out of your diet is to substitute bread and tortillas with a lettuce wrap in your meals at least once a week. One slice of white bread (around 30 grams per slice) has a gram of fat in it.

If you use two pieces of bread and eat 2 burgers, for example, that’s 4 grams of fat just from the bread! Just one flour tortilla (197 grams per serving) has about 2 grams of fat in it. If you substitute these with a serving of romaine lettuce (85 grams per serving) you will be taking in less than 1/2 a gram of total fat.

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4. Salt less, season more.

Too often, people turn to salt and butter to season their meats and veggies. Not only does this add a lot of unneeded fat content to your meals, you are missing out on a lot of different flavors! Next time you go to spice up your dinner, try using some herbs and spices to make the flavor explode! Most herbs and spices are nutrient-rich and fat-free.

5. Alter your portion sizes.

People usually count on their meat entree to be the main thing to fill them up, so they usually opt for larger portion sizes for meats and smaller sizes for side dishes. Meat is obviously going to have more fat in it than, for example, green beans. One thing you could do is make more veggies and smaller meat portions. This will help trim the fat on your belly while helping you save money on the expensive meats.

6. Bake instead of fry.

Whether it be french fries or fried chicken, someone always has their favorite comfort food that requires you to cook it using hot oil. Like I had mentioned earlier, adding just 1 tablespoon of vegetable oil can add loads of unnecessary fat to your foods. The simple solution to this is to bake it in the oven instead! No oils, no problems!

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7. Have themed dinners at least once a week.

What I mean by this is try making Fridays “Fish Friday,” or Mondays “No Meat Monday.” This can make planning dinners not only fun and interesting but healthy! Fish is a leaner choice of meat compared to beef and poultry. By replacing meats with beans or even meat substitutes, you are eliminating the extra fats without skimping out on the proteins.

8. Rethink your dressings.

If you are taking the initiative to have salads with your dinners, or even as your dinners, good for you! The one thing you do need to watch out for is those pesky salad dressings. One serving of Hidden Valley Ranch (2 tablespoons) has a whopping 16 grams of fat per serving. Most Italian Dressings have 3.1 grams of fat per tablespoon. Even vinaigrette’s can have around 4 grams of fat per tablespoon!

The best thing you can do to fulfill your dressing desires is to opt for the fat-free versions of your favorites, or even try your hand at making your own!

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Featured photo credit: CC0 Public Domain via pixabay.com

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Michael Daws

Aircraft Painter, Sports & Lifestyle Blogger

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Last Updated on November 5, 2019

How to Cultivate Continuous Learning to Stay Competitive

How to Cultivate Continuous Learning to Stay Competitive

Assuming the public school system didn’t crush your soul, learning is a great activity. It expands your viewpoint. It gives you new knowledge you can use to improve your life. It is important for your personal growth. Even if you discount the worldly benefits, the act of learning can be a source of enjoyment.

“I have never let my schooling interfere with my education.” — Mark Twain

But in a busy world, it can often be hard to fit in time to learn anything that isn’t essential. The only things learned are those that need to be. Everything beyond that is considered frivolous. Even those who do appreciate the practice of lifelong learning, can find it difficult to make the effort.

Here are some tips for installing the habit of continuous learning:

1. Always Have a Book

It doesn’t matter if it takes you a year or a week to read a book. Always strive to have a book that you are reading through, and take it with you so you can read it when you have time.

Just by shaving off a few minutes in-between activities in my day I can read about a book per week. That’s at least fifty each year.

2. Keep a “To-Learn” List

We all have to-do lists. These are the tasks we need to accomplish. Try to also have a “to-learn” list. On it you can write ideas for new areas of study.

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Maybe you would like to take up a new language, learn a skill or read the collective works of Shakespeare. Whatever motivates you, write it down.

3. Get More Intellectual Friends

Start spending more time with people who think. Not just people who are smart, but people who actually invest much of their time in learning new skills. Their habits will rub off on you.

Even better, they will probably share some of their knowledge with you.

4. Guided Thinking

Albert Einstein once said,

“Any man who reads too much and uses his own brain too little falls into lazy habits of thinking.”

Simply studying the wisdom of others isn’t enough, you have to think through ideas yourself. Spend time journaling, meditating or contemplating over ideas you have learned.

5. Put it Into Practice

Skill based learning is useless if it isn’t applied. Reading a book on C++ isn’t the same thing as writing a program. Studying painting isn’t the same as picking up a brush.

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If your knowledge can be applied, put it into practice.

In this information age, we’re all exposed to a lot of information, it’s important to re-learn how to learn so as to put the knowledge into practice.

6. Teach Others

You learn what you teach. If you have an outlet of communicating ideas to others, you are more likely to solidify that learning.

Start a blog, mentor someone or even discuss ideas with a friend.

7. Clean Your Input

Some forms of learning are easy to digest, but often lack substance.

I make a point of regularly cleaning out my feed reader for blogs I subscribe to. Great blogs can be a powerful source of new ideas. But every few months, I realize I’m collecting posts from blogs that I am simply skimming.

Every few months, purify your input to save time and focus on what counts.

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8. Learn in Groups

Lifelong learning doesn’t mean condemning yourself to a stack of dusty textbooks. Join organizations that teach skills.

Workshops and group learning events can make educating yourself a fun, social experience.

9. Unlearn Assumptions

You can’t add water to a full cup. I always try to maintain a distance away from any idea. Too many convictions simply mean too few paths for new ideas.

Actively seek out information that contradicts your worldview.

Our minds can’t be trusted, but this is what we can do about it to be wiser.

10. Find Jobs that Encourage Learning

Pick a career that encourages continual learning. If you are in a job that doesn’t have much intellectual freedom, consider switching to one that does.

Don’t spend forty hours of your week in a job that doesn’t challenge you.

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11. Start a Project

Set out to do something you don’t know how. Forced learning in this way can be fun and challenging.

If you don’t know anything about computers, try building one. If you consider yourself a horrible artist, try a painting.

12. Follow Your Intuition

Lifelong learning is like wandering through the wilderness. You can’t be sure what to expect and there isn’t always an end goal in mind.

Letting your intuition guide you can make self-education more enjoyable. Most of our lives have been broken down to completely logical decisions, that making choices on a whim has been stamped out.

13. The Morning Fifteen

Productive people always wake up early. Use the first fifteen minutes of your morning as a period for education.

If you find yourself too groggy, you might want to wait a short time. Just don’t put it off later in the day where urgent activities will push it out of the way.

14. Reap the Rewards

Learn information you can use. Understanding the basics of programming allows me to handle projects that other people would require outside help. Meeting a situation that makes use of your educational efforts can be a source of pride.

15. Make Learning a Priority

Few external forces are going to persuade you to learn. The desire has to come from within. Once you decide you want to make lifelong learning a habit, it is up to you to make it a priority in your life.

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Featured photo credit: Paul Schafer via unsplash.com

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