"The Trials of FAT Loss"

by Scott Kolasinski MS, FIT Metabolic Director

In January’s newsletter, I gave some basic guidelines to lose fat successfully. However, there were still some other aspects of fat loss that I did not include. If you are one of those who have already tried to lose weight, you know I certainly did not reveal EVERYTHING. Here are some more guidelines to use everyday at home, at work and while socializing (a time when you would not want to get out your food journal or nutritional manual) to help you attain your fat loss goals:

1. Weigh yourself first thing in the morning, after you go to the bathroom. Weigh yourself at least twice per week. If you do not see a change, after one week, then you need to either eat less, workout more or both. Talk to your doctor if you suspect a medical condition may be affecting you.

2. Even when you have a “bad” day or week, still weigh yourself. Be responsible for your actions (or lack there of it).

3. Try to lose no more than 2 pounds per week. Losing more weight suggests you are losing muscle. Muscle is what burns calories, therefore, you want to minimize as much muscle loss as possible.

On-the-Go or In the Office
1. Use Ziplock bags and Tupperware as much as possible. Store these with an assortment of raw veggies and ice to keep in your refrigerator. When you are in a rush and need a quick bite, grab a Ziplock and go. Use these any time you need a quick snack. Your refrigerator should have at least three containers filled with vegetables all of the time.

2. The other option are nutrition bars: keep bars available at the office, in a purse, gym bag, luggage, etc., to prevent long spans of time without eating.

Sit-Down Restaurant Eating

1. Select foods that are steamed, garden fresh, broiled, boiled, baked, roasted, poached or lightly sautéed or stir-fried.

2. Grilled fish is always better than grilled chicken, and both are always better than grilled beef. But, be careful of the grilled fish as it is usually smothered with a sauce, based with butter or cream. Ask for either no sauce or have it on the side.

3. Take the skin off of chicken, turkey or duck before eating it. Eat the low-fat breast meat of these.

4. Substitute fried side-orders (i.e. French fries or potato chips) and mashed potatoes, which are usually made with cream or butter, with mixed veggies, broccoli, or green beans. If the meal already comes with these, you can order extra veggies.

5. Demand from your server to have your veggies steamed without butter, oil or margarine. If necessary, tell them that you have a butter and margarine allergy. Keep in mind, you might get quite a hassle, so it might not even be worth coming back to this restaurant. Do not let their laziness sabotage or increase your efforts in the gym.

6. If you find that you do not know the number of calories in a meal, then ask your server for a To-Go box or Doggy-bag when the food is delivered to your table. Take half of your meal and save it for later. Close the container and get it out of sight. You will be much less likely to overeat if it is not in front of you.

7. Always order a salad with the dressing on the side. You will save yourself hundreds of calories if you delicately dip your fork into the dressing. Or, better yet, do not use any dressing at all. However, if you must add a little extra flavor to your salad ask for balsamic vinegar or a wedge of lemon or lime to squeeze over your salad.

8. If a dish unexpectedly shows up with butter, gravy, mayo or a white dressing on it, scrape it off.

9. For a beverage, drink water, diet soda or even 6 oz. of dry white wine with seltzer (50 calories).

10. For dessert (if you must), try to avoid getting a dessert for yourself. Most desserts are prepared for more than one person. Share with somebody, and do not feel you need to finish it. Remember, the restaurant is not interested in your physique or health, but your money. Which is more important to you?

11. Plain sherbet is an acceptable dessert (no sauce or fruit syrups added).

12. Or, during dessert, try finishing with a latte, coffee or tea (no added sugar).

Fast Food Eating

1. Many fast food chains offer salads, BUT you do not need the entire packet of dressing on the salad. Also, white dressings have more fat than clearer dressings.

2. The worst choice of salad, in terms of the amount of fat and calories, is usually the Caesar Salad. A Cob Salad or Chef Salad with chicken and minimal or no dressing is a much better choice as it has fewer calories and fat.

3. Sandwich and submarine sandwich shops are everywhere. Visit these often for a sandwich, soup or salad. But, no “special sauce,” mayo or oil. Stick with mustard and vinegar. Spice up any sandwich or salad as you like with veggies, herbs and dry seasonings. Go ahead and load up the fresh veggies on wheat bread or in a wrap.

4. Clearer soups are better choices than “cream of …” soup.

5. Wraps at Subway are a much better option than the bread. A wrap is much lower in calories and it contains much more fiber; two absolute “musts” (low calories and more fiber) when trying to lose or maintain weight, and even to gain weight. However, the prepared-low-carb wraps are higher in calories and fat because of the dressings used on top of the wrap contents.

6. Cheese is never needed. Go without it on salads or sandwiches. If you must, in general, the whiter the cheese, the lower the fat content.

7. In terms of pizza, thin crust is the best option. A cheese or margarita pizza, with high-water veggies (such as peppers, onions, etc. versus olives) is best. The greater the meat content on the pizza, the greater the fat content, which is greater the calorie content.

8. At the movies, bring your own popcorn, jerky, protein bar and/or bottled water. The theaters are too expensive and do not offer healthy nutritional options.

Conclusion
1. Plan your meals. Even if you know you are going to overeat at a party, then eat accordingly prior to it and exercise at a high intensity.

2. Use Ziplock bags, Tupperware and nutrition bars while on the go and at home.

3. While out dining away from home, always aim for eating fresh food. Fresh is always best.