- Be concerned with the fat levels and sugar levels of foods. Some foods that display 'low fat' on their packaging tend to be high in sugar, which can be just as bad for someone trying to lose weight.
- Consider portion size. Many people are now eating low fat diets but they are eating larger portions. You need to get the balance right between calories consumed and calories burnt.
- Don't do the shopping when you are hungry. You will be more inclined to by the high sugar and high fat snacks.
- Write down your shopping list before you get to the shops and don't buy anything that is not on that list.
Keep an accurate diary of food and exercise. This will help to expose weaknesses. You can then design strategies to overcome them. - Only eat at the dinner table. Never whilst watching TV or reading.
- Chew slowly as this will give the body time to fully digest the food and you will feel 'full' with less food.
- Plan in advance for social events. If you are going to a restaurant, get them to fax the menu through earlier in the day so you are not deciding on impulse.
- If you must snack only eat low fat and high fibre foods.
How do I reduce fat?
- Use minimal amounts when preparing food. If you must use oil then use a little olive or canola oil.
- Limit mayonnaise and salad dressings.
- Use low fat dairy products.
- Trim the fat off your meat before cooking.
- Grill meat instead of frying.
- Avoid sausages, bacon, and processed meats such as salami, pepperoni, devon, etc.
- Avoid foods with pastry such as pies, sausage rolls, croissants, cakes, etc.
- Only snack on low fat, high fibre foods such as fruit and vegetables.
Tips for reading Nutritional Information Tables on foods
When comparing foods you need to take into consideration sugar, salt (sodium), fat, and fibre. We need to eat more fibre and less sugar, fat, and salt. Nutritional tables always list the ingredients per 100g as well as per serve. Always compare the 'per 100g' figures. We have listed examples of high and low amounts.
The following are large amounts per 100 g: - 30g of sugars
- 20g of fat
- 3g of fibre
- 600 mg of sodium
The following are small amounts per 100 g:
- 5g of sugars
- 3g of fat
- 0.5g of fibre
- 120mg sodium
Don't be mislead by nutritional claims on labels!
Foods that are 90% fat free still contain 10% fat.
The term 'light' doesn't necessarily mean that the product is low in fat. They could be referring to the colour, texture or taste.
Some foods derived from plants display claims of 'no cholesterol' or 'low cholesterol'. This is meaningless because plants have virtually no cholesterol. Some do contain fat and this should be considered if you are trying to lose weight.
Source: http://www.free-online-health.com/weight-loss-diets.htm
