Best Tips For Losing Weight Fast   by Brian Menard

Best Tips For Losing Weight Fast

Are you looking for an easy way to lose weight and keep it off? If you answered "yes", you've found the right page. Many diet plans will work for a brief period of time. However, the most effective method for losing weight fast and keeping the weight off without depriving yourself is to simply reduce your daily fat intake to the appropriate level for your physical needs and lifestyle. In the following article, I will share some of my best tips for fast weight loss.

There are many reasons for choosing to reduce your daily fat intake (DFI). Perhaps the two best reasons are for losing weight fast and for promoting a healthier cardiovascular system. Most people are familiar with reducing their daily fat intake (DFI) for these reasons. However, it seems a bit overwhelming when you need to monitor almost everything you eat because so many food products have fat in them. To add to the confusion, when reading about this subject, you will find a vast amount of information which discusses the different types of fat. Some of these forms of fat are; Saturated; polyunsaturated; monounsaturated; trans fats and even triglycerides. "Seriously?" I'm just trying to eat healthier and lose a little weight. Does this really have to be so complicated?

The question above is quite legitimate. If we are to seriously attempt to lower our "DFI" in a meaningful way, there needs to be a simpler way. Fortunately, there are several easy changes we can make which will reduce our daily intake of fat in a meaningful way. Some of the tips listed below are extremely easy to implement on a permanent basis while others may require using moderation when consuming certain products. At the risk of being overly simplistic, when it comes to losing weight fast, it makes very little difference what type of fat you are consuming. They all contribute to weight gain in a similar fashion. For the purpose of this article, I am referring only to the weight loss benefits of reducing your daily fat intake. It is my intention however, to keep these tips as simple as possible so you can benefit from them immediately.

While writing the tips listed in this article, I chose to disregard the various forms of fat. In my experience, it doesn't matter what "label" the fat content of a particular food is given, all types of fat are a considerable hinderance to weight loss. This fact is especially true if you're trying to lose weight fast. However, for the sake of determining your motivation for lowering your daily fat intake, you do need to establish an approximate level of DFI (daily fat intake) which you will allow yourself to consume. If you are looking to learn about the effects of lowering your daily fat intake very quickly, I'd recommend a goal of limiting total fat intake to 20 grams per day. You will probably not be able to accomplish this at first but the lessons you will learn along the way will be invaluable for your future goals. The reason I say this is because you may not accomplish this goal when you first begin. The fat in our food is very addicting. I've found it took about three days for my appetite to adjust to the lowered fat intake. Until the third day arrived, my thoughts were constantly preoccupied with rich, decadent foods. But take heart, it gets easier. If you set a goal by determining what your current daily fat intake is; e.g., 140 grams, and reduce this number by 50% for your initial goal, you will find it to be a much easier adjustment. Even though this level may not be as low as you might like, you should still experience some very fast weight loss the first few days. You can then reduce your DFI by 50% each of the following weeks until you have reached your goal. I can tell you from personal experience that if you consume no more than 20 grams of fat per day, you will lose a great deal of weight very quickly. I personally lost 85 pounds in about 9 months.

Below is a list of some of the best tips I know for losing weight fast by simply reducing your daily fat intake.

Best Tips For Losing Weight Fast

Tip#1. Learn how much total fat is contained in the margarine or butter you are using.
A great deal of fat is introduced into our daily diets needlessly. These particular items may very well be the greatest offenders. I can tell you that margarine or butter will typically have well over 10 grams of fat per tablespoon. It would seem like a tablespoon of butter or margarine is a lot more than we typically would use but consider how many of the foods you eat daily which contain these products.

We often use these in a variety of daily meals such as bread; bagels; muffins; toast and pancakes. Often times, like when we prepare pancakes, we fry our food in margarine or butter after they've already had butter or margarine added to the mixture and then serve them with a glob of butter on top. A simple breakfast of pancakes can contain well over 50 grams of fat for only one serving. So am I saying to stop eating pancakes? Absolutely not; There are a number of very simple ways to "reduce" their fat content to an acceptable level. Once you are aware of the fat content in an item you eat regularly, it becomes a simple matter to determine the best way to reduce the level to achieve your personal goals. For starters, you could stop putting butter on top of the pancakes and reduce the fat level by about 30-40%. If you applied similar ideas to other foods you regularly eat, you could find it quite easy to reduce your "DFI" by a similar percentage on your very first day. That's almost half way home! A dietary fat reduction of 50% would be a great goal to accomplish for your first week!

Tip#2. Learn to build on your knowledge base while lowering your daily fat intake.

In example #1 above, we saw how the number of fat grams could be reduced by 30-40% simply by not adding butter or margarine to the top of our pancakes. Now lets build on that same idea. If you take the time to carefully analyze the contents of each ingredient when preparing pancakes, you will find that they are generally prepared with cooking oil, shortening or margarine. All three of these items are practically pure fat! Because of the texture of pancakes, they also absorb an amazing amount of the oils or margarine they are fried in. For the purpose of demonstrating this second tip, let's consider how to reduce the amount of cooking oil or margarine. This is probably the highest contributing factor to the high fat content in pancakes. My best estimate would be 60% of the fat content is derived from the cooking process. How about this idea; try using a good quality "non-stick" frying pan and reduce the amount of oil to just a very light coating in the pan. You can measure the oil or margarine to be sure you don't use too much. Typically, each pan of pancakes will have several tablespoons of cooking oil (or margarine). If you are using a good non-stick pan, you should be able to reduce this amount to only one or two teaspoons of cooking oil being necessary. This will dramatically reduce the fat content an additional 20 or 30 grams. Overall, these pancakes should now qualify as a low fat version with well under 50% of the fat that their traditional counterparts contain.

When this method is combined with the first tip listed above, you are now looking at pancakes which are about 70-80% less fat than most people typically eat. This is certainly an acceptable level. However, if you are looking to go totally fat free, use a fat free cooking spray and substitute applesauce for the oil which is typically called for in the recipe. The taste of these pancakes is extremely similar to the traditional variety. You really won't miss anything except the fat content.

Tip #3. Check the labels for fat content in all of your basic condiments.

Typically, items such as Salad dressings, mayonnaise and sandwich spreads will usually have very high levels of fat content unless specified otherwise. Fortunately, there are many reduced or non-fat versions which are now available in most supermarkets and restaurants. To put the significance of these items into perspective, a tuna salad "sub" sandwich can easily contain 4 or more tablespoons of mayonnaise. That works out to approximately 50 extra grams of fat without including the rest of the sandwich. By simply requesting that your sub sandwich is prepared with less mayonnaise, you can easily reduce the fat content by 50% or more.

When purchasing a salad, be sure to see if there are low-fat or non-fat salad dressings available. This is another way that high levels of fat sneak into the diets of people who are trying to eat healthier. Unless otherwise stated, most salad dressings and sandwich spreads will contain almost as much fat as mayonnaise.

Tip #4. Always avoid food products which do not disclose the fat contents on the label.

What if the fat content isn't listed on the product? This is a great question with an easy answer. If it's not listed, they don't want you to know. This is the food industries version of the "Don't ask, don't tell" policy. Once you've become more familiar with the fat content of most typical food products you usually consume, you will develop a keen sense for knowing the approximate fat content of an item before you even check the label. When you reach this level, you will no longer need to study the food labels anymore. Regulating your daily fat intake "DFI" will become practically effortless.

Tip#5. Maintain a large variety of low fat snacks in your home, car and workplace.

If you have some favorite snacks which are "fat free", they would be even better. The important thing to know is that almost all of our favorite snacks are unusually high in fat content. Most people eat snacks when they are hungry but too busy to take time out to eat a meal. As a result, it is not uncommon to consume several times our daily fat allowance from our snacks alone. When you read the labels on your favorite snacks, you may be quite surprised. Before I learned to properly regulate my daily fat intake, I would consume well over 100 grams of fat per day from snacking alone. This number may sound absurd but when you "do the math" on your own snacks, you may be very surprised.

Tip#6. Drink a large amount of water.

I know. I know. This advice sounds like a broken record. But it is especially important to observe this practice when losing weight. Our bodies store a lot of toxic impurities in the fat. When we diet, these toxic elements are released into our bodies and require extra water to allow our system to flush them out properly. In addition, you'll feel better when you drink larger amounts of water on a regular basis. I personally prefer a high quality "bottled" water.

Tip #7. Always remember the three best times to skip a meal. Never, never and never!

This is probably the most common misconception about losing weight. Many people will skip meals with the sincere belief that they will lose additional pounds by forsaking a meal every once in a while. Nothing could be further from the truth. In fact, you would be better off eating an additional meal than you would be when you skip meals. There is an overcompensating feature built into our nature which always requires we pay our bodies back (with interest) for any shortage we experience. In the occasional situation where you cannot avoid skipping the meal, be sure to drink a couple of large glasses of water about twenty minutes before eating your next meal. This will help"curb" your appetite and make it easier to avoid the natural overcompensation which typically occurs. If you feel the need to still eat more to compensate, try to eat more of the low fat foods available.

When switching to a low fat diet, you will likely find that your energy level increases. This is because high fat diets have a "sedating" affect on our bodies. The best analogy would be the television documentaries of the large lions taking long naps in the mid day heat after they've gorged themselves on their recent meal. Yes! This is the fat content which causes the phenomenon. I was amazed at how much more energetic I felt when I reduced my "DFI".
There are several very good reasons to switch to a reduced fat diet. But for me, the best reason has always been the ability to completely control my weight. I developed a plan over twenty one years ago and during the process of this plan, I lost all of the weight I desired much faster than I'd ever thought possible. After only a few months, my entire demeanor had changed because I knew my weight was finally going to be where I wanted it to be. In total, it took me about nine months to get down to the weight I am currently at today. That was over 21 years ago that I lost all of the weight. If you follow the seven tips listed in this article, you will quickly see for yourself, just how effective this method really is at controlling your weight. If you do the research carefully when determining your current daily fat intake, you will then be able to accurately determine the level you can immediately reduce your daily fat intake to. Remember, 20 grams or slightly less is the optimal level for losing weight fast! I am 100% convinced ,reducing your daily fat intake is by far the best way to lose weight.
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