Fried foods, especially deep-fried, contain a great amount of fat. While chicken and fish are usually leaner than beef or pork, they can contain more fat when they are fried. Look at how the number of grams of fat in a chicken breast changes depending on how it is cooked:
Cooking Method Fat
Meat Only, Roasted 3.1
Meat Only, Fried 4.1
Meat and Skin, Batter Fried 18.5
"Fried food? All I eat is salad and I still can''t lose weight!"
Be careful with salad dressings, mayonnaise, and other condiments that are high in fat content. They greatly increase the calorie count and can negate the healthy aspects of a meal. Replace mayonnaise-based condiments with fat-free alternatives like fat-free yogurt, mustard, ketchup and barbecue sauce.
And remember, a gram of fat contains more than twice as many calories as a gram of protein or carbohydrate.
Related Tutorial Topic: Calories in Protein, Fat and Carbohydrates
Too Little of a Good Thing
But don''t try to eliminate fat altogether, as dietary fat is necessary to maintain a healthy body. It is a vital component for building body tissue and cells, and it aids in the absorption of some vitamins and other nutrients. Many people eat too much of the bad fats, but also eat too little of the good fats required for optimal health.
Related Tutorial Topic: Good Fats and Bad Fats
People who exercise regularly not only lose weight faster, they are more successful at keeping it off. Exercise makes it possible to create a calorie deficit and lose weight without starving your body and slowing your metabolism.
At home, at the gym, or playing sports, participate in both aerobic and strength building activities on a regular basis. Not only does the exercise itself burn calories, but your body will continue to burn calories at a higher rate even after you''re done exercising.
If walking is all you can do, then walk because it''s great for you. But muscle burns more calories than fat, so put on a little muscle if you can and you will burn more calories just sitting there... looking good.
But don''t sit too long. The human body is good at adapting. If you dig ditches without gloves, you will develop calluses to protect your hands. If you sit too long, you will develop extra padding to keep you comfortable!