Fat and Weight Loss
We all want a flat tummy. No surprise there.
Fat in Diet
Most foods contain several different kinds of fat, and some are better for your health than others. You don’t need to completely eliminate all fat from your diet. In fact, some fats actually help promote good health. But it’s wise to choose the healthier types of dietary fat and then enjoy them — in moderation.
It’s easy to overeat fat and sugar because they are the main ingredient in so many foods that are appetising when we have hungry cravings: french fries, processed foods, cakes, cookies, chocolate, ice cream, thick steaks, and cheese. We’re bombarded with supposedly guilt-free options: baked potato chips, fat-free ice cream, low-fat candies, cookies, and cakes. But while our low-fat options have exploded, there is a dark side to fat. Fat is high in calories and small amounts can add up quickly. If you eat more calories than you need, you will gain weight. Excess weight is linked to poor health, so have obesity rates. Clearly, low-fat foods and diets haven’t delivered on their trim, healthy promises.
Nutritionally speaking, doctors have preached that a low-fat or low carbs diet is the key to losing weight, and losing fat without losing muscle is all about eating enough protein every day. But more than just the amount of fat, it’s the types of fat you eat that really matter. Bad fats increase cholesterol and your risk of certain diseases, while good fats protect your heart and support overall health. Good fats are derived predominantly from vegetable and fish foodstuffs. They are liquefied at room temperature, not solid as butter.
There are so many healthy and delicious dinners you can make with a lovely piece of fish. In fact, good fats—such as omega-3 fats—are essential to physical and emotional health. Fish recipes range from a 10 minute mackerel salad to a slow-cooked fish stew or seafood paella. And come the winter months, there are a whole host of new things to do with fish. This is such a fabulous food. We need to eat more of it, but save the fried variety for a real treat. Tuna fish risotto, salmon stir-fry or smoked mackerel with baked potatoes make excellent meals. These oily fish are higher in fat compared with white fish such as cod or hake, but the fat is essential fat. We need a small amount of these essential fats every day. They are the omega 3 and omega 6 fats which are used by the body to balance hormone levels, reduce inflammation in joints and produce elastic connective tissue – which is the basis of wonderful skin.
A healthy diet can include the foods you love. You don’t have to avoid these treats entirely, but you do need to eat less of foods that are low in nutrition and high in calories
The secret to losing belly fat is to balance the amount of good food you eat in the day with the amount of calories you burn during the day with fun, varied and challenging exercise with your personal trainer. The simple message about eating healthy is generally to aim to eat a dietary pattern that accentuates intake of vegetables, fruits, and whole grains; includes low-fat dairy products, poultry, fish, legumes, non-tropical vegetable oils and nuts; and limits intake of sodium, sweets, sugar sweetened beverages and red meats.
If you are concerned about your body fat, fitness level or health, rather than avoiding the issue call a personal trainer to start your health and fitness programme today!