How To Easily Reduce Your Fat Intake

Small changes can lead to big results. This is why we want to show you how to substantially reduce your fat intake in the long term by making just a few, tiny changes now. It’s really easy – you’ll see!


Use reduced amounts of fat
A small amount is enough to achieve desired taste. The more fat the better, is simply not true.

Opt for quality pots and pans
Use non-stick pans and stainless steel or clay pots. They help you prepare delicious dishes while requiring less fats and oils.

Onions rather than fat
When cooking, use less fat and oil and more onions, garlic and herbs to season your food.

Use oil in a spray can
This way, less oil will make it in the pan and onto your plate.

Cook fish
Two to three portions of fish per week will have positive effects on your cholesterol level. When prepared with little fat/oil, fish makes for a perfect, light lunch or dinner.

Season generously
Season your dishes with fresh herbs and exotic spices rather than lots of fat and heavy sauces.

Save on calories with dark oils
When cooking with dark oils, like pumpkin seed oil, we automatically use less. They also offer a more intense taste.

Prepare fish “en papillote”
You just need aluminum foil and an oven! This method allows you to save on the need for oils and dressings while preserving the original taste of the fish.

Measure with a teaspoon
Always use a teaspoon to measure fat and oil for a better control of the quantities needed for cooking.

Use paper rather than grease
Use baking paper for baking to save on fat when greasing.

Eat naturally
If eating canned food, like canned fish, always opt for foods in their own juice or water. By avoiding oil packed foods, you can save loads of fat and calorie intake.

Don’t skimp on vinegar
Use lots of vinegar in your salad dressings. Cider vinegar, for instance, boosts your digestion, thereby supporting your weight loss plans.

Go wok
A wok helps you prepare delicious dishes with substantially reduced amounts of fat.

Cool down soups after cooking
Fat drops will rise to the surface and are easy to skim off.

Try cooking with low-calorie ingredients
Broccoli, cucumber, celery, garlic, onion, spinach, tomatoes and zucchini are all excellent options. They’re all tasty ingredients which also happen to be low in calories!

Roasted instead of breaded
No matter what the ingredients, roasted is always the better choice here. Breaded food typically contains almost twice as many calories as natural items roasted in the oven.

Use paper towels to drain off fat
Put your food on a piece of paper towel after frying. It will absorb the excess fat and prevent it from settling on your hips.

Eat poultry without skin
By skinning chicken, turkey and duck, you can save heaps of calories and fat.

Do without oil from time to time
You really can do without oil. Use broth or vinegar instead of oil and butter.

Adapt your recipes
To reduce calories, simply use half of the fat and sugar indicated in your recipes. You can even check healthy recipe websites online to find substitutes if you think a replacement is necessary!



adidas Runtastic Team Are you looking to lose some weight, get more active, or improve your sleep? The adidas Runtastic Team gives you useful tips and inspiration to reach your personal goals. View all posts by adidas Runtastic Team »