Tips for Cutting Fat and Losing Weight
1 Corinthians 6:19 "Or do you not know that your body is a temple of the Holy Spirit who is in you, whom you have from God, and that you are not your own?
1. Exercise is very important! After first consulting with your physician, start off with short walks, bike rides, etc., and work your way into a regular program. This will get your metabolism going and give you more energy. Walk when you can leave the car home.
2. Don't try to knock off all the weight in a short period of time. Chances are that you will go back to the bad habits and gain all your weight back and then some. If you starve your body, it will resist the change by slowing down your metabolism. You need to change your life style and eating habits permanently.
3. Join a local gym and find a work-out partner, if you need accountability. It is very tough to get exercise in the heat of the summer or cold of the winter. A good gym will offer pleasant conditions to work out in and usually the staff will offer work-out tips. There are gyms in our area that cost $99.00 for a one year membership, a very good price.
4. Cut the fat. Trim your meats of all visible fat and pull the skin off poultry. Fish and shellfish are great low fat proteins if prepared the right way. Read the labels of prepared frozen or canned foods--they can be loaded with fats.
5. Cut the fat II. Get a good Teflon pan and use vegetable spray, steam your vegetables, and thicken sauces with cornstarch or flour and water instead of roux (flour and fat). Grill meats, fish and poultry as opposed to frying. If you crave some fried chicken or fish, try oven frying rather than deep frying. Bread the item, just toss it in the oven and it will taste just as good. Prepare your French fries the same way. Use low fat or fat free salad dressings. Better yet, make your own dressings with canola or olive oil, using as little oil as you can tolerate. Don't be too hard on yourself.
6. Cut the fat and calories. Make a list of everything you eat for a week. Take a look at the list and figure out how to cut down the portions and fat. Example: If you like eggs, switch to egg beaters or eggs whites with one egg yolk. Switch from regular milk to 2%, when comfortable switch to 1% and then to skim. Skim milk has as much protein as whole milk with none of the fat. Hamburgers should be prepared with lean ground beef or turkey. Do you like chicken cordon bleu? You don't have to give it up. Substitute low fat ham and cheese and oven fry or grill it without the breading. Got to have that cake? Substitute apple sauce for the oil and egg whites for the whole egg, skip the icing.
7. Take you time eating and let the food hit your stomach before you try seconds. Get your stomach used to smaller portions. Eat some raw veggies for snacks and drink lots of water to keep your stomach full in between meals. Eating small meals a few times a day will increase your metabolism.
8. Check the Internet and magazines for some meal plans and low fat/calorie recipes Many of the recipes are created by professional chefs under the guidance of dieticians. Keeping variety in your meals will avoid boredom.
9. I would stay away from fad diets. Can you live off of canned milk shakes the rest of your life? Can you afford prepared frozen meals the rest of your life? Is it better to eat all protein and deprive your body of fruits, vegetables and carbohydrates?
10. "So on the seventh day He rested" Genesis 2:2 God took it easy and rested and so should you. Take one day off every week from exercise and diet. Eat the food you are craving in moderation so that you are satisfied and won't cheat during the week.
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