Many of us struggle with our weight, and childhood obesity is particularly worrying. In large part, this is due to high fat and sugar levels in the foods that we eat. These foods are convenient, fast, easy and often much cheaper than healthy food. It doesn’t make it easy to stay in shape. One of the easiest ways to lose weight and protect yours and your family’s health is eating less fat. Instead of making yourself hungry, or indeed hangry by restricting your calorie intake, eat a sensible amount of calories, making sure they are the right kind, with less fat, and you’ll lose weight while feeling full and happy. Here are some super simple ways to eat less fat.

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Stop Cooking in Oil

Cooking oil is filled with fat and empty calories. Even a tablespoon in cooking can make a difference to your diet. Avoid this by instead using a non-stick grill pan. You’ll use far less oil, and your food won’t stick. If you do need to use a little oil, use a calorie-controlled cooking spray instead, which is generally only about one calorie a spray.

Eat Less Meat

Meat isn’t bad for you. In fact, there are lots of health benefits of eating red meat. But it can be fatty. If you’ve ever grilled a burger, you’ll have noticed how much fat leaks out in the process. Either switch to lower fat meats, like turkey and chicken or have entirely meat-free days.

Add More Vegetables

If you are cooking something like spaghetti Bolognese or a casserole, add lots of extra vegetables. Fill up with peppers, onions, carrots, eggplants, zucchini and mushrooms. The meal might still have the same amount of fat, but it’ll go a lot further, so you’ll get less in your portion. Freeze any leftovers for another time. You can also add lentils and beans as a low-fat way to make your food go further and reduce the fat content in each portion.

Remove the Fat

Sometimes, the fat is visible. You can see a line of fat running through a steak. You can see the oily skin on your chicken breasts. Cut them out or remove skin. You can also drain fat and grease from burgers and other ground meat recipes.

Watch for Hidden Fat

Other times, it’s not as noticeable. You might think that things like chips and crackers are low in fat, or even muffins that you know are high in sugar. They’ve often got even more fat than sugar. Other culprits include salad dressings, cooking sauces and condiments. Make sure you read labels and avoid foods with a high-fat content.

Buy Low Fat

It’s important to recognize that fat isn’t the enemy. In moderation, there’s nothing wrong with it. But, too much saturated-fat, with no real nutritional value is a problem. Low-fat cheeses, yogurt and milk often have the same benefits as full-fat options, with much less fat and far fewer calories.

Just by making the right choices and cooking sensibly, you can massively reduce the fat in your diet, without compromising on taste and flavor.