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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 September 16, 2019

How to Stop Procrastinating: 11 Practical Ways for Procrastinators

How to Stop Procrastinating: 11 Practical Ways for Procrastinators

You have a deadline looming. However, instead of doing your work, you are fiddling with miscellaneous things like checking email, social media, watching videos, surfing blogs and forums. You know you should be working, but you just don’t feel like doing anything.

We are all familiar with the procrastination phenomenon. When we procrastinate, we squander away our free time and put off important tasks we should be doing them till it’s too late. And when it is indeed too late, we panic and wish we got started earlier.

The chronic procrastinators I know have spent years of their life looped in this cycle. Delaying, putting off things, slacking, hiding from work, facing work only when it’s unavoidable, then repeating this loop all over again. It’s a bad habit that eats us away and prevents us from achieving greater results in life.

Don’t let procrastination take over your life. Here, I will share my personal steps on how to stop procrastinating. These 11 steps will definitely apply to you too:

1. Break Your Work into Little Steps

Part of the reason why we procrastinate is because subconsciously, we find the work too overwhelming for us. Break it down into little parts, then focus on one part at the time. If you still procrastinate on the task after breaking it down, then break it down even further. Soon, your task will be so simple that you will be thinking “gee, this is so simple that I might as well just do it now!”.

For example, I’m currently writing a new book (on How to achieve anything in life). Book writing at its full scale is an enormous project and can be overwhelming. However, when I break it down into phases such as –

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  • (1) Research
  • (2) Deciding the topic
  • (3) Creating the outline
  • (4) Drafting the content
  • (5) Writing Chapters #1 to #10,
  • (6) Revision
  • (7) etc.

Suddenly it seems very manageable. What I do then is to focus on the immediate phase and get it done to my best ability, without thinking about the other phases. When it’s done, I move on to the next.

2. Change Your Environment

Different environments have different impact on our productivity. Look at your work desk and your room. Do they make you want to work or do they make you want to snuggle and sleep? If it’s the latter, you should look into changing your workspace.

One thing to note is that an environment that makes us feel inspired before may lose its effect after a period of time. If that’s the case, then it’s time to change things around. Refer to Steps #2 and #3 of 13 Strategies To Jumpstart Your Productivity, which talks about revamping your environment and workspace.

3. Create a Detailed Timeline with Specific Deadlines

Having just 1 deadline for your work is like an invitation to procrastinate. That’s because we get the impression that we have time and keep pushing everything back, until it’s too late.

Break down your project (see tip #1), then create an overall timeline with specific deadlines for each small task. This way, you know you have to finish each task by a certain date. Your timelines must be robust, too – i.e. if you don’t finish this by today, it’s going to jeopardize everything else you have planned after that. This way it creates the urgency to act.

My goals are broken down into monthly, weekly, right down to the daily task lists, and the list is a call to action that I must accomplish this by the specified date, else my goals will be put off.

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Here’re more tips on setting deadlines: 22 Tips for Effective Deadlines

4. Eliminate Your Procrastination Pit-Stops

If you are procrastinating a little too much, maybe that’s because you make it easy to procrastinate.

Identify your browser bookmarks that take up a lot of your time and shift them into a separate folder that is less accessible. Disable the automatic notification option in your email client. Get rid of the distractions around you.

I know some people will out of the way and delete or deactivate their facebook accounts. I think it’s a little drastic and extreme as addressing procrastination is more about being conscious of our actions than counteracting via self-binding methods, but if you feel that’s what’s needed, go for it.

5. Hang out with People Who Inspire You to Take Action

I’m pretty sure if you spend just 10 minutes talking to Steve Jobs or Bill Gates, you’ll be more inspired to act than if you spent the 10 minutes doing nothing. The people we are with influence our behaviors. Of course spending time with Steve Jobs or Bill Gates every day is probably not a feasible method, but the principle applies — The Hidden Power of Every Single Person Around You

Identify the people, friends or colleagues who trigger you – most likely the go-getters and hard workers – and hang out with them more often. Soon you will inculcate their drive and spirit too.

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As a personal development blogger, I “hang out” with inspiring personal development experts by reading their blogs and corresponding with them regularly via email and social media. It’s communication via new media and it works all the same.

6. Get a Buddy

Having a companion makes the whole process much more fun. Ideally, your buddy should be someone who has his/her own set of goals. Both of you will hold each other accountable to your goals and plans. While it’s not necessary for both of you to have the same goals, it’ll be even better if that’s the case, so you can learn from each other.

I have a good friend whom I talk to regularly, and we always ask each other about our goals and progress in achieving those goals. Needless to say, it spurs us to keep taking action.

7. Tell Others About Your Goals

This serves the same function as #6, on a larger scale. Tell all your friends, colleagues, acquaintances and family about your projects. Now whenever you see them, they are bound to ask you about your status on those projects.

For example, sometimes I announce my projects on The Personal Excellence Blog, Twitter and Facebook, and my readers will ask me about them on an ongoing basis. It’s a great way to keep myself accountable to my plans.

8. Seek out Someone Who Has Already Achieved the Outcome

What is it you want to accomplish here, and who are the people who have accomplished this already? Go seek them out and connect with them. Seeing living proof that your goals are very well achievable if you take action is one of the best triggers for action.

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9. Re-Clarify Your Goals

If you have been procrastinating for an extended period of time, it might reflect a misalignment between what you want and what you are currently doing. Often times, we outgrow our goals as we discover more about ourselves, but we don’t change our goals to reflect that.

Get away from your work (a short vacation will be good, else just a weekend break or staycation will do too) and take some time to regroup yourself. What exactly do you want to achieve? What should you do to get there? What are the steps to take? Does your current work align with that? If not, what can you do about it?

10. Stop Over-Complicating Things

Are you waiting for a perfect time to do this? That maybe now is not the best time because of X, Y, Z reasons? Ditch that thought because there’s never a perfect time. If you keep waiting for one, you are never going to accomplish anything.

Perfectionism is one of the biggest reasons for procrastination. Read more about why perfectionist tendencies can be a bane than a boon: Why Being A Perfectionist May Not Be So Perfect.

11. Get a Grip and Just Do It

At the end, it boils down to taking action. You can do all the strategizing, planning and hypothesizing, but if you don’t take action, nothing’s going to happen. Occasionally, I get readers and clients who keep complaining about their situations but they still refuse to take action at the end of the day.

Reality check:

I have never heard anyone procrastinate their way to success before and I doubt it’s going to change in the near future.  Whatever it is you are procrastinating on, if you want to get it done, you need to get a grip on yourself and do it.

More About Procrastination

Featured photo credit: Malvestida Magazine via unsplash.com

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