Fat makes you fat with around 9.000 calories per kilogram. This amount of energy covers your energy needs for a good eight days. So it is a fairly simple first step in losing weight to avoid the obvious or even hidden fat.
10 simple fat-saving tips
With the mentioned calorie amount of fat, every gram of fat that we do not consume counts.
1. Less butter on bread
You should use margarine and butter carefully. Just because the butter is still frozen and not ready to spread, don't spread it very thickly on the slice of bread.
Continue to spread only thinly and either take the butter out of the fridge in good time or switch to a version that is easier to spread. With processed cheese, cream cheese and many other bread toppings, you can easily do without margarine or butter altogether!
2. Cook with as little fat as possible.
Mashed potatoes and vegetables taste good even without the hint of butter. Oil can also be used sparingly. However, you shouldn't do without it completely. It is also important to use high-quality oils, such as rapeseed oil. When steaming and stewing meat, fish and vegetables, you don't need to add any fat at all.
3. Make light sauces.
Good-tasting sauces don't have to be fatty. You should always remove the fat from gravy. Be careful with crème fraîche. It may seem fluffy and light, but it isn't, as it contains up to 40 percent fat. A sauce thickened with cornstarch or flour is much more figure-friendly.
4. Cream? No thanks!
If you are serious about losing weight, you should avoid cream if possible. Like crème fraîche, cream contains around 30 percent fat. Alternatively, you can use yogurt. This only contains around 10 percent fat. Full-fat yogurt and sour cream are also allowed.
5. “Everything has an end, only the sausage has two”
No, you don't have to give up sausage completely. However, you should avoid particularly fatty varieties such as cervelat sausage (34,8 percent) or mettwurst (37,2). Instead, buy low-calorie, light sausage varieties. Sausage in aspic is a great alternative, and ham or poultry in aspic contain just one percent fat!
6. Grill instead of fry
A lot of fat can be saved when frying by using a coated pan. But grilling is definitely the better alternative. If you grill poultry, meat or fish, you don't need any fat at all. Here you should make sure to use lean cuts. Vegetables can also be grilled and immediately make a delicious "filling side dish".
7. Do things half-heartedly.
If you spread the same amount of a low-fat version on your bread instead of margarine or butter, you can save up to 50 percent of fat. 100 grams of low-fat contains about 40 grams of fat, whereas 100 grams of margarine contains about 80 grams and butter even contains 82 grams of fat.
8. Fatty salad dressings are taboo!
If you think you can lose weight by eating salads, you're basically right. But then you should only use homemade, light dressings. These can be made from yoghurt or sour cream, a little vinegar and oil. You should avoid mayonnaise, however, because it contains around 80 percent fat.
9. Keep your eyes open when buying groceries!
If you shop consciously and purposefully, you will save a lot of money and also find it easier to lose weight. When you shop, pay attention to the fat content of food. If you like eating yoghurt, buy low-fat yoghurt instead of cream yoghurt. The latter has six times as much fat and costs significantly more. You should also include low-fat milk and dairy products on your menu. The same applies to sausage and cheese.
10. Exercise burns fat!
Nothing works without exercise. If you want to lose weight healthily and in the long term, you should ensure you get enough exercise in addition to a healthy diet. Whether you take a short walk every day, go to the gym, jog or cycle - the important thing is that it does you some good and that you feel good while doing it.
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