Tag Archives: how to eat

Guest Post by Cat Smiley: Tips on Reducing Dietary Fat


Here’s yet another guest blog post. I am actually quite excited about this one, as we all would love to know how to get rid of the excess fat we all accumulated from the winter time and get into extraordinary shape for the summer! Meet Cat Smiley!

Tips on reducing Dietary Fat

Fat is an essential food group, vital to healthy functioning of your body. Although given a bad rap as a major contributor to obesity and undesirable weight gain, truth is, when you know what kind of fats to choose and how to include them, they can be used as a valuable weight loss tool. Not only do they make you feel fuller, they add flavour and satisfaction to your meals which in theory should make you want to eat less.


Earlier this year, the Food Standards Agency launched a campaign to reduce saturated fat intake to eleven percent of a healthy diet (foods such as crisps, fries, coconut oil, full fat milk and burgers). Animal fats are the main culprit for societies increase in obesity related diseases such as heart disease and diabetes. Previously healthy eating guidelines have pounded home the reduction of overall fat intake, these days the focus has shifted to a more specific and achievable recommendation to replace the ‘bad’ fats with the ‘good’.

It doesn’t take long to wolf down a thousand calories of fast fat but it sure does take some motivation to burn that off on the trails. If you are serious about cleaning up your diet, take the time to learn your options. Learn that a portion of cheese is about the size of your thumb (30g), ten nuts is a serving, and happy meals might not be all that happy in the long term. Find recipes that include avocadoes, seeds, nuts, low fat yogurt and aim to stick to the suggested serving size. Guideline amounts are appearing on most (if not all) packaged foods in Canada.

Since fat-free foods came into play, society has ballooned into varying degree of obesity. Let’s get back to basics with our food smarts – include fat, but just learn how to do it right.

Top tips

  • Use lower fat varieties of dairy products – yogurt, milk and cheese. Soft cheeses have less fat than hard cheeses. If skim milk is too watery for you, try 1 or 2%. Enjoy hard cheeses on occasion, and grate it instead of slicing. You will likely eat less.
  • Simply stop eating cakes, pastries a nd cookies!!! Unless it’s your birthday….but that only happens once a year. Cut the habit and you’ll slim down fast.
  • Eat burgers and sausages only on occasion. These are the worst for saturated fats, and high in salt. Grill fish instead, find some recipes and get creative. You might rekindle your love of cooking, beyond the great fry up!
  • Stay away from pastries – sausage rolls, pies.
  • Buy meats without the skin (the whiter it is, the fattier it is).
  • Lighten up on red meats and chicken – try to eat fish as your main meat dish.
  • Grill meat and vegetables instead of frying them. Get the barbeque fired up and invite your friends!


Cat Smiley http://catsmiley.com is a renowned fitness personality and has been named Canada’s top trainer three times by the International Sports Science Association. She is the owner of Canada’s leading fitness vacations http://whistlerfitnessvacations.com/about-whistler-fitness-vacations/ for women, located in Whistler, B.C.
Follow her on Facebook – click here (link to http://www.facebook.com/catsmiley.0 )

Hope you all benefit from these tips, and make small incremental changes in your diet and exercise routine, to see big results! Good luck!

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