Reducing Fat Can Lead To Weight Loss
There’s a friend of mine to whom I’ve talked over the years about changing some of his dietary behavior. I can’t claim success for his recent changes, but they do point out how a change for one reason can change something else.
He has recently lost 20 pounds in about 6 weeks. What’s amazing about it is that he didn’t set out to lose weight. What he did set out to do was reduce the amount of fat in his diet because he said he wasn’t feeling all that good after certain meals and wanted to change that feeling.
He started out by looking at what vegetables he would eat, which wasn’t a lot. He liked spinach, but had always eating it by boiling it and then putting a lot of butter on it. As a matter of fact, that’s how he ate all his vegetables. He decided to try a stir fry, with just a little oil and seasoning it with a few spices. Turns out he liked that a lot, but got hungry pretty quickly.
Through experimenting he started adding either chicken, salmon or shrimp to the meals, each with very little fat. That seemed to add a bit more heft to what he was eating so he didn’t get hungry as quickly. He also added other vegetables like carrots, onions, cabbage and broccoli. This turned out to be a great flavor for him.
One other thing he added as a regular thing was more cereal, which has no fat except for raisin bran. He was lactose intolerant but found that there was milk that was lactose free, and he bought 2% because that’s what he was used to from when he was younger. Turns out one cup of 2% milk, which filled his bowl, is only 5 grams of fat.
His plan was to reduce his fat intake so that it was less than 55 grams a day. He found that eating the meals he did was keeping him under 40 grams a day, even though he was suddenly eating 5 times a day. Eating more meals convinced his body to give up some of its fat reserves, and by not replacing all that fat, which came in many ways, he’d started losing weight.
He was stunned when, after two weeks, he decided to step on the scale and found that he’d lost 9 pounds. That was without almost no exercise. Since then he’s decided to give himself one day a week to eat whatever he wants and has added walking and some minor strength training into the mix. He’s also learned that by changing his eating behavior, he can’t eat like he was eating beforehand because it makes him feel sick, and he sees that as a good thing. He can eat a hamburger just fine, but a double burger with a large fries followed by ice cream… not anymore.
Sometimes simple food changes can be a good thing. It’s something to think about.