Dressing for Success; How Your Salad Dressing Can Help Decrease Body Fat

Many people ask where my inspiration for articles comes from. As a trainer and fitness coach in Bangkok, I’ve had the opportunity to help many people reach their fitness goals. Anyone who has been to Bangkok knows that there’s a tailor on every street corner, but not just any tailor can dress you for success like Rajawongse Clothiers. From US presidents to diplomats and executives Jesse and Victor keep men around the world looking sharp. Victor happens to be a client of mine and while working together we managed to shave 10kg of body weight and about 5% body fat. A major part of this success was what he consumed on a daily basis. Sure there were lots of salads, but they can be quite boring and when dressed wrong do more harm than good.

So you toss a salad together with a variety of vegetables and you’re left wondering, now what shall I dress it with? Many people reach for that creamy Thousand Island or Ranch dressing, but those contain loads of calories, fat and sugar, which will be counterproductive to your goals of fat and weight loss.  A good personal trainer would recommend that you pay careful attention to the salads you consume and make sure the way you dress it works towards your success. So what to do?

Well, there are loads of alternatives to those creamy dressings that will actually help you attack fat as opposed to adding it. Most people have switched to some form of oil and balsamic vinaigrette. You must however be careful with this addition however. As I’ve mentioned in other articles, I typically warn clients against packaged goods. So don’t just reach for the balsamic vinaigrette you find on your local grocer aisle.  Look at the ingredients and you’ll be shocked at the things you find. Low fat, but high sugar and it’s the sugar in these products that adversely affects your ability to lose fat by having a direct impact on your body’s insulin levels.

My recommendation is that for a healthy and smart alternative, you should look to create your own dressings. It’s simple! Using a few ingredients from your grocer you can create dressings that will have your taste buds doing back flips. (For some awesome dressing ideas visit our recipes section).

Many store bought products use low quality oils. You can replace this with extra virgin olive oil. Olive oil has monounsaturated and polyunsaturated fats which are huge upgrades on those pesky saturated and Trans fats.

Sugar is found in many dressings. No need for sugar, just eliminate it altogether. Or if you just need to add a little sweetness to your dressing, try honey as a replacement. Honey is on e of natures gold foods and if it’s natural honey, it’s loaded with antioxidants which are good for your health.

Finally, the real heavy hitter when it comes to dressings for success is acid. Acetic Acid, which is found in vinegar, is believed to have an effect on increasing the body’s fat burning potential. In a 2009 study researchers found that mice that received a vinegar compound developed less fat than mice who didn’t receive the same compound. The food was not changed. (American Chemical Society. Kondo, T. Journal of Agricultural and Food Chemistry. July 8, 2009,)

Splash some lemon or lime, some pepper and other herbs and rock add some variety to your every day salad.

By Rich Thurman, B.Sc., MA, CSCS, CPT.
With a Bachelors degree in Physiological Science from UCLA a Masters in Sports Management from The University of San Francisco, Rich has over 10 years of experience in General Health Fitness & Fat loss, Sports Performance & Movement, Injury Prevention and Rehabilitation. Rich is a health & performance coach and personal trainer for Active Lifestyle Co. Ltd in Bangkok.


About Rich Thurman III B.Sc, MA, CSCS, NSCA-CPT
Rich has a Bachelors of Science in Physiological Science from UCLA and a Masters of Sports Management from USF. He is certified by the National Strength & Conditioning Association, (NSCA) as a Personal Trainer (CPT) and Strength & Conditioning Specialist (CSCS). He is primary author of The Fitness Library and writes for various other publications, including the San Francisco Police Officer's Association. Rich is the founder of Xodus Fitness, which offers Fitness Consulting & Personal Training, Urban Body Transformation Bootcamps, Corporate Wellness. Rich also conducts Workshops and an annual lecture at the San Francisco State University Kinesiology Department. Please feel free to contact through any of the links below to inquire about professional services or opportunities.

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