How to Reduce Fat Fast

Consumption of fat is necessary in order to achieve optimum health. Human beings are urged to make sure that a certain percentage of their daily calories come from fat. Unfortunately consumption of too much fat can lead to weight gain and increase your risk of certain illnesses such as heart disease and diabetes. Reducing your consumption of fat can help you lose weight and decrease your chances of serious illness. There are several methods you can use to do this as quickly as possible.

Instructions

• 1

  Find out how much fat you should consume each day. The amount of safe fat consumption varies by factors such as age, body type and gender. Consult with a physician or nutritionist before you begin any serious dietary change. A doctor can tell you how little fat you can safety consume.

• 2

  Read the label of everything you eat. All packaged foods are required to have a panel on the package indicating the nutritional information about the product for sale. Look closely at items before you buy them. A product label should list total fat followed by a listing that might include several types of fat such as trans fat, saturated fat, unsaturated fat, polyunsaturated fat and monounsatured fat. The product label will also distinguish between calories and calories derived from fat. Learn the meaning of these terms.

• 3

  Make items that are low in fat a deliberate part of your diet. Fruit, vegetables, whole grains and pasta are considered low-fat foods. Stock your kitchen with fresh in-season fruits and vegetables. Use whole grains such as whole wheat breads for sandwiches. Consume several servings of vegetables each day. Top pasta with a vegetarian sauce.

• 4

  Choose less fatty snacks. Certain snacks such as chocolate and potato chips are high in fat. Replace them with low fat snacks such as pretzels, chilled fruit and popcorn. Have these items on hand instead at all times to help reduce cravings.

• 5

  Use lower fat substitutions. Make chicken burgers instead of hamburgers. Keep your calcium intake high with items such as reduced fat cheese. Avoid tuna packed in oil. If possible prepare foods from scratch rather than eating frozen meals. Making your own food can help you control the ingredients you are using and cut down on your fat consumption.

• 6

  Go out to eat less. Eating out at a fast food place or restaurant reduces your control of the food you consume. You have no idea exactly how any item you're eating is being prepared. Even if you specify low fat, a chef might not comply with your wishes. If you are eating out try to consume items that have been handled lightly if at all, such as those at a salad bar.