Lowfat Diets
Low fat diets can help you lose weight, however, you still need to watch calories and exercise. Most people know fat in their diet can raise cholesterol and put them at risk for heart disease, but keep eating high fat foods anyway.
Then there are people who know they have poor eating habits and are seeking to change them. If you’re eating foods high in fat you can make changes a little at a time. You don’t have to give everything up all at once and eat low fat diets.
Many people don’t start changing from high fat diets to low fat diets because they fear giving up their comfort foods like ice cream, chips, donuts, cake, pizza and other high fat foods.
They don’t seem to realize you can eventually exchange the old bad eating habits for new good ones by doing small doable goals. All you need to do is set a doable goal of no high fat food for 1 day then once you’ve done that you can go for 2 days then 3 and so forth.
You can alternate the days and eat your normal high fat foods one day and low fat foods the next. However, on the high fat food days you need to remember the long term goal is to cut these foods to a minimum. So, you may want to eat smaller portions than you used to.
Alright let’s look at some low fat diets foods. These are the foods that you want to start replacing the high fat ones with, but remember you need to also pay close attention to the calories, low fat doesn’t necessarily mean low calorie.
Low calories foods: Lettuce, carrots, tomatoes, strawberries, spinach, egg whites, baked potatoes, grapes, angel food cake, oatmeal cookies, breakfast cereals (some), watermelon, air-popped popcorn, tuna packed in water, green peas, wheat bread, pancakes, beans, rice, pretzels, vegetable soup, chicken soup with rice, 1% milk, low fat yogurt and low fat cottage cheese, lean meats/fish no skin, no frying.
Most all fresh fruits and vegetables are low fat except avocado’s and olives. Read labels for nutritional information while shopping and have a calorie/fat chart that tells you what’s what.
Once you get started you will be amazed at how much better you feel and look when you eat healthier and begin to lose weight. When you accomplish small doable goals you will ultimately reach long term ones rather than deprive yourself of everything all at once.
Low fat diets will help, however, calories must be counted and an exercise plan in place.
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Ways to Burn Fat
There are several ways to burn fat. Some of them require exercise and some are simple tips on what to eat and drink. And if you want to lose weight then you need to pay attention. You see it doesn’t do you any good just to know you have to take action.
One of the best ways to burn fat is to pump iron. That’s right, what you thought would put weight on is the very thing that will take it off. This is why: a pound of muscle burns up to 9 times the calories of a pound of fat. Additionally, it boosts the metabolism so after you finish exercising you still burn fat for hours afterward.
And if you can crank up the intensity this will also help you to burn more fat. You can do this with interval training. For example, if you walk on the treadmill all you would need to do is add a minute of incline walking every five minutes.
Here’s a good food tip to burn fat and that is to eat more dairy. Naturally, it needs to be low fat and not a large portion, but if you can eat three small servings a day it will help. It’s the calcium in the dairy that triggers your body to burn excess fat faster.
Another food you can add is fish. In particular, tuna, salmon and mackerel. It’s best to eat them three to four times a week. Eating good protein in general is the idea.
A couple of other ways to burn fat with foods are eat bananas due to the amount of potassium and peanut butter/ jelly sandwich on WW it’s rich in magnesium.
A couple of last tips on foods and those are to never skip breakfast, cut out bad carbs such as bread, potatoes and rice. Instead focus on fruits, veggies and whole grains.
There’s only two drinks that help and those are water which you should drink plenty and green tea, the green tea has cancer fighting properties and boosts metabolism.
Finally, one of the last ways to burn fat is to stay calm. Stress will cause you to put on weight because it stimulates your appetite then you eat out of emotion not hunger.
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Walking and Weight Loss
If you like to take walks and wonder if walking can help you lose weight the answer is YES! Walking is fun, easy and FREE, you don’t have to pay to walk. You can go to the mall, the park, around the block or wherever you want. Walking and weight loss 
You might be wondering how much you have to walk to lose weight. If you walk 60 minutes a day you can shed a few unwanted pounds. You may need to start out easy and work your way up and that’s Ok. I started with 20 minute walks at a comfortable pace and gradually increased and within 30 days I was up to the full hour. If you like you can split it up 30 minutes in the a.m. and 30 in the p.m.
Another way to get in walk time is to park a little further away from your destination like when you go shopping. Every day I find myself looking for opportunities to walk no matter where I am or what I’m doing. And you can too.
Now, let’s look at what you need to prepare for your walk. First of all make sure you have proper shoes and comfortable clothing. The shoes need to fit well and be a half size larger than your dress shoes so that your feet can expand. A comfortable running shoe would be ideal. Similarly, your clothing should be loose fitting and in layers so that you can shed some if need be. Also be sure to invest in some high tech fiber socks to keep your feet dry and blister free. This is NOT a no pain, no gain form of exercise.
We don’t want pain we want results right? Would you like a motivational tip on how to really step up your walking and weight loss results? Get ready this is it: WALK UPHILL! If you have a treadmill that has an incline feature use it or go outside and find a few hills. Walking uphill can increase your calorie burn by 10% for each degree of incline. That’s a Wow!
Want another good tip? Well, here it is. If you have joint problems, walk slower, a slow to moderate pace is easier on the joints than a fast paced beat the pavement walk. The bottom line is just walk, get out there and do it and do it consistently. Walking and weight loss has to become a lifestyle for it to work. It can’t be a hit and miss thing. No excuses now go for it!
DO YOU HAVE PROPER SHOES FOR WALKING?
