When lowering your fat intake, be sure and adjust your cooking methods and foods gradually, so that your palate isn’t shocked into rebellion.

An interesting little-known fact is that eating fat distends the stomach by slowing down its emptying, and this makes you feel bloated. The distension of the stomach causes an increase in endorphins, leading to that tired, heavy feeling after a big meal.

This is one reason you have experienced the better feelings you have when you eat healthfully. Thus, not only does eating for health help you maintain your weight, it also has the side-benefit of eliminating that draggy feeling.

There are simple, practical ways to cut fat and calories when you cook a meal, without having your taste buds call your fare “tasteless and boring.”

Use herbs and spices instead of butter and salt. Experiment with fresh herbs. A sprinkle of freshly chopped cilantro added to broiled chicken makes it Mexican Chicken.

If you eat red meat, reduce the frequency to around 3 times weekly. Buy lean cuts, trim visible fat, and eat smaller portions. (About 3 oz.)

Remove skin from poultry, and avoid deep-frying.

Broil, bake, or poach fish. If you use canned fish, buy the water-packed variety.

Use low fat dairy products. Remember your rebel taste buds and make changes gradually. For example, switch from whole milk to 2%, then 1% and THEN skim, not straight from whole to skim.

Buy low-fat items, like salad dressingsā€¦but not often NO fat. The horrific taste of no-fat will depress you and have you back to unhealthier versions. At least low-fat is better than full-fat. (Something is always better than nothing.)

Change from potato chips and other high fat snacks to healthier alternatives like pretzels and trail mix.

Think ahead, plan ahead when eating out. There ARE healthy or at least less-damaging choices at every restaurant.

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