Figuring Out Fat and Calories

Low-fat foods are only one component of weight loss. If you aren’t watching how many calories you eat, even fat-free and low-fat foods will be stored in your body as fat, leading to weight gain instead of weight loss.

What's the difference between fat "cholesterol" and calories?

Fat is one of six nutrients your body needs to stay healthy. The other five nutrients are:

Carbohydrates (found in fruits, vegetables, pasta, rice, grains, peas, beans, and other legumes)
Proteins (found in meat, poultry, dairy products, eggs, and beans)
Minerals (such as potassium, calcium, and iron)
Vitamins (such as vitamins A, D, E, and K)
Water

Of these six nutrients, carbohydrates, protein and fats provide calories. Each gram of carbohydrate and protein yield 4 calories/gram. Each gram of fat yields 9 calories.

A calorie is a measurement, just like a teaspoon or an inch. Calories are the amount of energy released when your body breaks down (digests and absorbs) food. The more calories a food has, the more energy it can provide to your body. When you eat more calories than you need, your body stores the extra calories as body fat. Even a fat-free food can have a lot of calories. Excess calories in any form can be stored as body fat.

Why does fat get much attention?

Fat gets much of the attention for many good reasons. Consider these facts:

Saturated and trans fat can raise low-density lipoprotein (LDL) cholesterol (known as the “bad cholesterol”) levels in the blood. High total cholesterol or a high LDL cholesterol level is a leading risk factor for heart disease.
Some fatty foods (such as bacon, sausage, and potato chips) often have higher calories with fewer vitamins and minerals than low-fat other foods. (Note: Protein sources, especially red meat and dairy products, contain saturated fat. Good, low-fat sources of protein include lean meat, fish, poultry without skin, beans, lentils, tofu, fat-free or low-fat yogurt, milk, and cottage cheese.)
Fat has more than twice as many calories per gram as carbohydrates and proteins. A gram of fat has about 9 calories, while a gram of carbohydrate or protein has about 4 calories. In other words, you could eat twice as much carbohydrates or proteins as fat for the same amount of calories.

Will I lose weight if I eat low-fat foods?

It's true that a diet high in fat can lead to weight gain. But it takes more than just limiting high-fat foods to lose weight. You must also watch how many total calories you eat. Remember, extra calories even from fat-free and low-fat foods can get stored in the body as body fat. Choosing lower-fat options is a good idea to help reduce total caloric intake, but also pay attention to caloric intake from carbohydrate and protein, too. Also, substituting fat with highly processed carbohydrate-rich foods and sugars is an unhealthy trade-off; some foods labeled as “low-fat,” “reduced–fat,” or “fat-free” have more added sugar.

To lose weight, you need to have a calorie deficit. One way you can achieve this is by eating less fat and fewer calories and exercising. Exercise burns calories. (Consult with your healthcare provider before starting an exercise or diet program.)

How much fat should I eat?

A diet that is moderate in fat content is important for maintaining a healthy weight and preventing heart disease and stroke while providing adequate and essential nutrients. The Institute of Medicine and the American Heart Association recommend a total fat intake of 25-35 percent of calories. That's about 80 grams of fat or less a day if you eat 2,000 calories a day.

How can I know how much fat I am eating?

Read nutrition labels on food packages. Nutrition labels show the number of grams of fat per serving. Compare this number to your “budgeted” amount of fat for the day. Food labels also show the daily percentage of fat provided in each serving. In other words, if the daily percentage of fat per serving is 18%, each serving provides 18% of the total fat you should eat for the day. Consume higher-fat foods in moderate amounts to keep calories under control if you are trying to lose weight.
The fat content of foods can be found online and with the use of apps and in fat and calorie-counting books. When choosing information, look for those using the USDA Food Composition Databases.

Top 10 High Fat Foods to Avoid

Of all the fats listed below, trans-fats are easily the most damaging and should be avoided. Read ingredient labels and avoided any trans or partially hydrogenated fats.

High-fat foods to avoid include fast foods, whipped cream, fatty meats, fried foods, fatty snacks, processed meats, desserts, fatty salad dressings, animal fats, and trans-fats. The daily value (DV) for fat is 65 grams per day.

List of Unhealthy High Fat Foods

#1: Fast Foods (Burger King Double Whopper With Cheese)

Fat per Burger	Fat per 100g	Fat per 200 Calories
68g (105% DV)	17g (26% DV)	13g (20% DV)

#2: Processed Meats (Brautwurst Sausage)

Fat per Cup Whipped	Fat per 100g	Fat per 200 Calories
37g (57% DV)	31g (48% DV)	21g (33% DV)

#3: Beef Short Ribs

Fat per 3oz	Fat per 100g	Fat per 200 Calories
36g (55% DV)	42g (65% DV)	18g (27% DV)

#4: Fried Foods (Fried Chicken)

Fat in 1 Chicken Breast	Fat per 100g	Fat per 200 Calories
35g (54% DV)	17g (25% DV)	12g (19% DV)

#5: Fatty Snacks (Corn Chips)

Fat per Cup	Fat per 100g	Fat per 200 Calories
29g (45% DV)	33g (51% DV)	12g (18% DV)

#6: Processed Meats (Brautwurst Sausage)

Fat per Sausage	Fat per 100g	Fat per 200 Calories
25g (38% DV)	29g (45% DV)	18g (27% DV)

woman wearing sleep mask

Faster-Healing Skin

Beauty sleep" is real. Your skin uses sleep hours to heal itself from the day's damage. When you drift off, your skin gets the chance to improve. That's why you may wake up looking fresh and rosy

Fewer Breakouts

More sleep, clearer skin. Lack of sleep can lead to stress, which causes pimples and blackheads, even in adults. In one study, experts found that college students had more breakouts when they were stressed out, such as during exam time.

Brighter Eyes

Want eyes that sparkle? Don't let dark circles steal their spotlight. Dark circles often run in families, but they can look even darker if you aren’t getting enough shut-eye. To disguise them, apply a light layer of eye cream as a primer. Then dab on and blend in a dot of concealer one to two shades lighter than your skin tone.

Even Skin Tone

Pulling an all-nighter can make your skin look more pale or blotchy. Sleep encourages healthy blood flow to your skin. If you wake up with uneven skin, apply foundation. Set it with translucent powder (or green-tinted powder to balance out redness).

Skip the Salt

If you're a night owl looking for a snack, reach for a piece of fruit. Salty snacks can give you a swollen face in the morning. That's because foods that are high in salt can cause you to retain fluid, resulting in puffiness.

Make Water Your Nightcap

A glass of wine might seem relaxing, but you're more apt to see dried-out skin and large, visible pores in the mirror the next day. Cut back on nightly drinking and have lots of water instead. In the morning, use a toner that contains zinc sulfate or aluminum, which make pores look smaller.

A Warm Bath

One of the best ways to put yourself to sleep can improve your skin too. Take a warm bath -- with all the fixins’, like bubbles, oils, and body scrubs -- before bed to raise your body temperature a little. You tend to feel sleepy when your body temperature drops, like after a bath.

Sleep Face Up for Fewer Wrinkles

Does your friend have a flawless face? She may be a back sleeper. Sleeping with your face directly on the pillow often leads to lines and creases in the skin. They can become permanent over time. If you can't sleep belly up, try switching to satin sheets (or at least satin pillow cases). That may lessen your odds of sleep-related wrinkles.

Count Your Fingers (And Toes!)

Your nighttime routine might focus on your face, but don't forget your fingers and toes. Dermatologists suggest applying a moisturizing shea butter cream or a healing ointment on your hands and feet at night. To help your feet absorb cream, wear socks to bed.

Quick weight loss tips to loss weight fast

Your former classmates reunion is on the next week and your size is bigger than ever! You certainly can't fit yourself into the dress which is so pretty and will get you all the attention.
I will share with you a few tips that you can use to lose weight in a really fast manner which will fit you into the dress in no time!
Drink a lot of water. If you want to get rid of the pounds fast, the way to do it is to drink more water than you have ever drank. Drink everyday, every hour. The fact is the your body stores up to 6 pounds of water and it was found that your body indeed do store water for future use.
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The reason why you should drink plenty of water is that when you drink water on a consistent basis, your body will get the false message it will not need to store any water because it can get water easily. With this, you can lose up to 4 pounds to get yourself into the dress.
Consume high protein. Our body , when fed with protein, will make you free from hunger for a period of time. When your body is starving, it will automatically stores pounds and everything you eat will eventually be turned into fat to be stored.
3 hours once will be the optimum time frame to consume protein. Before you go to bed, you can try consuming several ounces of protein. Meat, only lean cuts, is a good source of protein. Beans and eggs are proved scientifically to have sufficient amount of protein as well.
If you are tired of sticking to a food schedule, you may consider getting yourself some protein supplements from pharmacies but do remember that natural no diet weight loss is the best method of losing weight [http://www.slimtofits.com/no-diet-natural-weight-loss/cheap-weight-loss-hot-deals].
Eat smaller meals. Having five or six small meals a day will definitely help to reduce the number of calories taken compared to taking three large meals a day. Taking lesser calories at one time will also boost the metabolism of your body and in turn burn off the calories taken.
Exercise. There is no way for you to run from exercise (isn't running an exercise as well?) if you want to lose weight naturally in a fast manner. Exercising your body helps to burn calories much faster than lazing around. Get yourself 2 hours of exercise daily and you should be near to fit into the dress.
Cut your carbohydrates. Do you know that carbohydrates contain much more calories than protein and your body actually needs more carbohydrates to make it full compared to a protein-based diet? You are brilliant if you know you must now change your diet into a protein-based one.
That is all the tips for losing weight very fast. Have a ball or reunion coming up? Follow the tips above and you should find yourself losing weight much more faster than you notice.
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