Fat Loss Mistakes You can Fix Today (Part 2)

I can’t tell you how many times I’ve seen an otherwise perfect diet meal ruined by a poor choice of sauce or condiment. Salad dressings, dips, and sauces are normally loaded with calories. I don’t know anybody who measures them out in half-teaspoons — especially when they’re hungry!

To start, look for “light” versions of your favorite sauces. They are there, along with a plethora of fat-free items that aren’t marketed to people who are dieting. For instance, mustard and Sriracha are good because they offer intense flavor with little caloric impact.

You’re best off avoiding sauces altogether when eating in a restaurant. If you must include a sauce or dressing with your food, ask for it on the side, so you can control the exact amount you ingest.

One of the easiest ways to accelerate fat loss is to cut all sugary drinks out of your diet. If you currently consume them, and you changed nothing else in your diet, you would see a drop in body fat — and perhaps a significant one.

This isn’t going to shock most people, because they know Coke, Pepsi, and even their energetic children Monster and Rock Star contain totally unjustifiable amounts of sugar. And yet far too many of us still find a way to justify the unjustifiable. The time has come! Draw a line through the can!

While you’re at it, lose other sugar sources which hide behind the mask of health. Even though you can find juices which contain “no added sugar,” fruit is naturally high in sugar, particularly when you remove all the seeds, skin, and fiber. While juices may contain nutrients and antioxidants, they have no business being in your glass while you’re dieting — even so-called “green juices.” Only get nutrients from the source. Eat an apple or a salad.

Another big no-no is drinking sports drinks such as Gatorade and Powerade. They contain as much sugar as a soda, and the electrolytes they offer are minimal. Sports drinks companies dupe unwitting consumers into thinking they’re drinking something healthy or performance-enhancing. The calories you get from these sugary drinks are much better off being consumed in the form of lean proteins, complex carbs, or healthy fats.

In the past days, fat had a bad reputation, and high levels of simple carbs were generally seen as harmless. Now, we know it’s not so simple, and fat is an essential part of a healthy diet.

Healthy fats, like those provided by oily fish, nuts, fish oil, and krill oil are responsible for a litany of positive effects throughout your body. Some you can feel right away, boosting your satiety and controlling hunger levels. Others are only felt over the longer term, such as increased brain function, balanced hormones, and healthy testosterone levels, a healthier heart, improved workout recovery, and increased fat loss. Yes, that’s correct, you can increase your fat loss by consuming fats!

This seems counterintuitive to some people, who may make the mistake of limiting or completely eliminating fat from their diet when trying to lose weight. I try to include 2 tablespoons of fish oil every day in my diet, and I make room in my macros for healthy dietary fat sources. Sure, they’re calorically dense, but that just means you need to monitor and limit them — not avoid them altogether!

Get the fats you need — not to be confused with the fats you want all the time — and you’ll get better results. It’s that simple.

(Source: toughtraining)

(Original source: Bodybuilding.com)

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Originally published at www.fitness-to.com on April 4, 2015.