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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 20, 2018

How to Stay Calm and Cool When You Are Extremely Stressful

How to Stay Calm and Cool When You Are Extremely Stressful

Being in a hurry all the time drains your energy. Your work and routine life make you feel overwhelmed. Getting caught up in things beyond your control stresses you out…

If you’d like to stay calm and cool in stressful situations, put the following 8 steps into practice:

1. Breathe

The next time you’re faced with a stressful situation that makes you want to hurry, stop what you’re doing for one minute and perform the following steps:

  • Take five deep breaths in and out (your belly should come forward with each inhale).
  • Imagine all that stress leaving your body with each exhale.
  • Smile. Fake it if you have to. It’s pretty hard to stay grumpy with a goofy grin on your face.

Feel free to repeat the above steps every few hours at work or home if you need to.

2. Loosen up

After your breathing session, perform a quick body scan to identify any areas that are tight or tense. Clenched jaw? Rounded shoulders? Anything else that isn’t at ease?

Gently touch or massage any of your body parts that are under tension to encourage total relaxation. It might help to imagine you’re in a place that calms you: a beach, hot tub, or nature trail, for example.

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3. Chew slowly

Slow down at the dinner table if you want to learn to be patient and lose weight. Shoveling your food down as fast as you can is a surefire way to eat more than you need to (and find yourself with a bellyache).

Be a mindful eater who pays attention to the taste, texture, and aroma of every dish. Chew slowly while you try to guess all of the ingredients that were used to prepare your dish.

Chewing slowly will also reduce those dreadful late-night cravings that sneak up on you after work.

4. Let go

Cliche as it sounds, it’s very effective.

The thing that seems like the end of the world right now?

It’s not. Promise.

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Stressing and worrying about the situation you’re in won’t do any good because you’re already in it, so just let it go.

Letting go isn’t easy, so here’s a guide to help you:

21 Things To Do When You Find It Hard To Let Go

5. Enjoy the journey

Focusing on the end result can quickly become exhausting. Chasing a bold, audacious goal that’s going to require a lot of time and patience? Split it into several mini-goals so you’ll have several causes for celebration.

Stop focusing on the negative thoughts. Giving yourself consistent positive feedback will help you grow patience, stay encouraged, and find more joy in the process of achieving your goals.

6. Look at the big picture

The next time you find your stress level skyrocketing, take a deep breath, and ask yourself:

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Will this matter to me…

  • Next week?
  • Next month?
  • Next year?
  • In 10 years?

Hint: No, it won’t.

I bet most of the stuff that stresses you wouldn’t matter the next week, maybe not even the next day.

Stop agonizing over things you can’t control because you’re only hurting yourself.

7. Stop demanding perfection of yourself

You’re not perfect and that’s okay. Show me a person who claims to be perfect and I’ll show you a dirty liar.

Demanding perfection of yourself (or anybody else) will only stress you out because it just isn’t possible.

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8. Practice patience every day

Below are a few easy ways you can practice patience every day, increasing your ability to remain calm and cool in times of stress:

  • The next time you go to the grocery store, get in the longest line.
  • Instead of going through the drive-thru at your bank, go inside.
  • Take a long walk through a secluded park or trail.

Final thoughts

Staying calm in stressful situations is possible, all you need is some daily practice.

Taking deep breaths and eat mindfully are some simple ways to train your brain to be more patient. But changing the way you think of a situation and staying positive are most important in keeping cool whenever you feel overwhelmed and stressful.

Featured photo credit: Brooke Cagle via unsplash.com

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