Fish & Weight Loss

Fish is loaded with vitamins and minerals that promote all-around good health and can help you maintain a healthy weight, the Harvard School of Public Health reports. Red meat, which is high in fat and cholesterol, is beginning to take a back seat to fish as a primary source of protein. Replacing other sources of protein with fish is an effective way to manage your weight for a number of reasons.

Fewer Calories

Fish varies in nutritional content, but usually has about one-quarter to one-half the calories per serving size as red meat. For example, a 3-oz. serving of cod contains 70 calories, while a 3-oz. steak has 260 calories. Salmon, one of the fattiest varieties of fish, has 175 calories per 3-oz. serving.

Lower Fat

A 3-oz. serving of cod contains just 1 g of fat, while a T-bone steak has 20 g of fat. A 3-oz. serving of salmon has 10 g of fat. A diet high in fat is associated with a number of adverse health consequences, including weight gain. The saturated fat found in red meat is especially bad and can lead to heart disease when consumed in high doses. Excess fat in the diet can also promote a sluggish, tired feeling and can inhibit the ability to exercise.

Lower Cholesterol

A diet high in low-density lipoprotein, the "bad" cholesterol, can cause weight gain, clog arteries and lead to strokes and heart attacks. Red meat is full of this type of cholesterol. Fish, on the other hand, is very low in cholesterol. A 3-oz. serving of cod contains 31 mg of cholesterol, while a 3-oz. serving of steak has 55 mg. The high omega-3 fatty acid content in fish has also been shown to reduce cholesterol levels, MayoClinic.com reports.

Omega-3 Fatty Acids

The benefits of omega-3 fatty acids are seemingly endless, and new health benefits continue to be discovered. Regarding weight loss, omega-3 fatty acids have been demonstrated to enhance the body's metabolism and accelerate the body's basal metabolic rate, according to The Sardine Diet. A 3-oz. serving of cod contains 188 mg of omega-3 fatty acids, while a 3-oz. serving of salmon has 1,921 mg.

Exercise Performance Factors

The high protein content in fish is essential for providing energy and maintaining muscle mass, The Sardine Diet reports. Furthermore, fish oil is believed by some nutritionists to assist with injury recovery. The omega-3 fatty acids in fish have anti-inflammatory effects, which can reduce pain and swelling for people who suffer from debilitating joint conditions that keep them from exercising.