When it comes to weight loss, there are many approaches to it. Unfortunately, most of them are short-term fixes that will leave you with more problems than solutions. As a Perth personal trainer, I do meet people who has unrealistic expection of weight loss and do not consider their health. It is important that weight loss approach should be long-term and safe and be based on losing the fat weight. Based on current safe weight loss guidelines, it should be a loss of 1kg (2 lbs) per week and the best approach should always be a combination of exercise and sound nutrition. With this article, I shall only touch on 5 healthy fat loss nutritional tips.

Reduce Sugar Intake

Sugar is often labelled as sucrose, fructose, lactose, dextrose, mannitol, corn syrup, sorbitol or xylito in packaged food. It is important that you read the food label and look for products that have more carbohydrates than sugars alone. As a adult, you should take in no more than 5-10% or less of your total food intake from sugar. for example, the average female should only have about 25 to 45 grams and 30 to 60 grams for an average male per day. Unfortunately, many people are gaining weight due to excess sugar intake and it has been found that the sugars get stored as fat in the gut.

Increase Fiber Intake

Due to the availability packaged food and its convenience and longer shelf life, it has become a easy choice for everyday food consumption. The problem with most of these food is that they have very low fiber and with high sugar content, it makes fat stoarge in the body very easy. Therefore, aim to get food with high fiber content that can help in the slow release of sugar in the body and increase the metabolism of fat in the body. Look out for products that have more than 4 grams of fiber per 100 grams.

Reduce Total Fat Intake

Fat are often labelled as monoglycerides, copha, non-animal fat, butter, cream, coconut oil, vegetable oil, palm oil, lard, milk solid, lard or dripping in packaged food. Choose products that has less than 10 grams of fat per 100 grams. Also be aware of food labels that state fat-free such as loillies because it is often 100% sugar with zero fiber content that still can lead to weight gain if the intake of such food is not monitored. As a guide, the total daily intake of fat should not exceed more than 30% and saturated fat should not exceed more than 10%.

Avoid Trans Fat and Saturated Fat

Saturated fat can be commonly found in animal fats and tropical oil such as palm, coconut and palm kernel oil. Obviously, it has been found to help in fat gain and increase the risk of cardiovascular diseases. The trans fat is the worst fat of all fats because it decreases the high density lipoprotein (also known as good cholesterol) in our body that is responsible for transportation of fat and bad cholesterol out of our body. As you can imagined, the fat storage will build up due to reduced excretion of fat and bad cholesterol out of our body. As a result, the potential for increasing body fat and health risk increased.

Eat at Reguler Interval

It has been found that people who eat 5 meals lose more fat than people who eat 3 or less. Obviously, it would only work if the meals are of high fiber and low sugar content. The guide is to eat small meals for every 3-4 hours. Eating regularly not only increased the thermic effects in the body but also allow the body to use the food efficiently as energy instead of storing them up as fat.

Although you can get fairly good results with fat loss following the tips here, It is important to note that for best fat loss result you should not rely solely on just healthy eating but should place equal emphasis on performing regular exercises. You can never get the same kind of benefits from exercise with eating such as increased metabolism, and toning.

For more exercise and nutritional tips, visit this site: Perth Personal Trainer

• Top 10 Weight Loss Food
• Perth boot camp

Lose centimetres and Develop all-round fitness with a Perth boot camp instructor.