Link Time! Jane Fonda, Healthy Christmas Cookies, and More.

Jane Fonda Workout

If you were around in the 80's you might remember the advent of the VCR which made The Jane Fonda Workout extremely popular.
Jane Fonda who turns 73 tomorrow, is back with the Jane Fonda Workout Revamped. While Fonda is still in great shape, she relies on a team of experts to actually instruct the workout series. The new DVD is available from Amazon.
If you're getting ready to bake your Christmas cookies, stop the press and check out these Healthy Christmas Cookie Recipes. They are healthier versions of traditional favorites.
If you need some tools to help you keep track of your Calories and eating this holiday season and/or during the new year, check out MyNetDiary.com for great food tracking tools you can use on your home computer as well as your mobile device.
Finally this week, we wanted to give a shout out to Hood to Coast which is a new doco covering the popular 197 mile annual relay race that starts 6000 feet on Mt. Hood and finishes at sea level in Seaside, Oregon.
It will premiere in over 350 USA theaters on January 11, 2011 for one night only. If you can't make it out to the premiere, it will be available on DVD soon.

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What you need to know about the good life diet

good life diet

For those who want practical diet good life simply get nothing but the most healthy and normal, good diet is also easy to maintain. These types of diets would not only help practitioners to maintain healthy nutrition also give them great force and energy.
The diet of the good life is not equal to his regular diet of accident or any other diet fashion. However, for those who want results snapshot without exerting any effort will have to go and find another diet. Diet alone is not enough, it is important that you incorporate exercise with your diet regimen. Without exercise, you will not lose weight effectively and then the result of the diet is only temporary. The weight you lost easily dragged back and twice its original number.
Generally speaking, good life diet for the morning consists of corn flakes not a cereal with milk, bread and eggs, green tea or juice. We all know that green tea has a lot of antioxidants that are good for us. If you want to be in this diet, avoid drinking black coffee, as it tends to give us more sugar in our body.
While typical lunch consists of salads (green spreadsheets one). With chicken in a good bread shell is ideal. Adding apples to diet after lunch is so beneficial. Also suggest foods without added sugar or fresh fruit syrups.
Typical dinner should always be light. Bleached soup, bread, salads and vegetables will do. These types of foods are easily absorbed and digested. Please note that eat red meat for dinner is a bad idea. FRY foods should be avoided, if you really want to follow this diet on the point.
If you really want to make this diet to work for you, should work not only in the aspect of regimes, should also include the part of exercise of this program. Cardio and strength training supplemented this diet regime.

Irsan passion is to write about a variety of subjects. Please visit his latest on cuisinart coffee Molinillo containing manual coffee Molinillo comments and other information about coffee grinders.

"Cancer Doesn't Scare Me Anymore!"

DVD Dr. Day

As a physician who developed cancer herself, Dr. Lorraine Day was well aware that physicians are more afraid of cancer than patients are, because doctors KNOW that chemotherapy, radiation and surgery are NOT the answer to cancer.

She will help you understand why you don't need to fear cancer. She explains to you in terms you can understand all the confusing medical jargon you will hear from doctors. By following the orderly system of evaluation that she presents, you can then make calm, intelligent decisions about the best treatment methods for you.
In this astonishing and informative video/DVD, Dr. Day reveals:

What YOU need to know to make the important decisions for your treatment

Why doctors don't know, and are never taught, how to get you well from cancer

The dangers of chemotherapy and radiation and why cancer is BIG BUSINESS!

Who controls the Cancer Industry, the FDA and the American Cancer Society

Who controls what the media tells you about cancer treatment

The CAUSES of cancer and how YOU can reverse them -- and GET WELL!

Specific information on Breast Cancer and Prostrate Cancer
Price:

Click here to buy from Amazon

7 Top Weight Loss Gadgets for Pets

Pet gadgets

With an estimated 171 million overweight dogs and cats, it should come as no surprise that the weight loss/pet industry was scratching for what looks like a very lucrative industry.
In a world where dogs can get there hair done (not "clipped," I'm talking coloured, straightened, streaked, etc), massages and other spa treatments, it's no surprise that owners will be willing to shell out to get their four-legged friends in shape.
From harnesses and leashes, to toys and technology, here are 7 hot pet fitness/weight loss products on the market.
It's a belt/harness for your dog. That's pretty much it. I would suggest that the average overweight dog would take one look at this thing and laugh at its owner. However, towing a human is pretty good exercise, and it does leave the owner hands-free to eat peanut butter cups. Simple, environmenatally friendly, and reasonably priced device that will help you throw Cliff Lee-like fastballs. Remember the old days when you actually had to raise your arm to use a laser pointer? Well not anymore! Enter the "FroliCat" - an automatic, timer-controlled device that moves a laser around, so your pet can chase it aimlessly. From Nina Ottosson, this device is basically a food puzzle. Your dog must dislodge several removable bones, and then open hidden doors to hit the treat jackpot. As your dog learns how to beat the house, you can increase the difficulty. I guess the weight loss connection is making it difficult for your dog to earn its food. Smart! Oscar Newman Luxury Pet Couture brings us "My Agility Set" - some plush uprights, a small tunnel, and a carrying case for about 5x what you would pay to pick up these accessories individually. The amount of treats you would need to bribe your pet to perform an obstacle course would likely negate any fitness benefit. This hard rubber half-ball is designed for dogs of any size, and used to promote balance, core strength and gentler exercise for injured or arthritic dogs. It also allows for some indoor exercise. I suspect though that balance implements may be just as overrated for dogs as they are for humans. I'm sure there is an endless array of diets, diet dog foods, treats, etc. that claim to promote weight loss. One such snack are coconut chips. Coconut oil has become a hot ticket food item in recent years due to some largely exaggerated health claims. Still, a mostly natural snack for pooches isn't a bad thing. It's funny how silly human weight loss gimmicks make their way to the dog world. While I think there is some merit in items like harnesses and balance implements, most of these items come across as very gimmicky.
And when all else fails, take your dog out for a freaking walk.

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Lack of Vitamin D Makes Kids Fat

Kids deficient in Vitamin D accumulate more fat around their waist, and gain weight more rapidly than children getting adequate vitamin D; claims a new study.

Our skin converts ultraviolet light from the sun into vitamin D. Vitamin D acts like a hormone, and helps our bodies absorb calcium. That's why vitamin D is often referred to as the "sunshine vitamin."

Poor diet, and too much time spent indoors, has created an epidemic of vitamin D deficiency worldwide, especially in developed nations. Not getting enough vitamin D, particularly in childhood, has been linked to rickets, osteoporosis, multiple sclerosis, arthritis, and dementia.

Research by the United States Centers for Disease Control and Prevention, says lack of vitamin D may even contribute to cancer risk and type-2 diabetes.

For the new study, published in the American Journal of Clinical Nutrition, scientists observed 479 school children, ages 5 to 12, from Bogota, Colombia, in 2006. Participants were followed for 30 months and had their blood level analyzed for vitamin D as it related to Body Mass Index (BMI), waist circumference, and fat around their triceps.

Data showed children with the lowest vitamin D levels were more likely to gain weight faster, than children with higher levels of vitamin D. Low vitamin D was also linked to slower growth in height among girls, but not boys.

The researchers say the results highlight the importance of vitamin D intake, especially among young children. The National Institutes of Health Office of Dietary Supplements, say for both children and adults, especially pregnant and breastfeeding women, vitamin D is important in order to prevent health problems.

In addition to sunlight and vitamin D supplements, fatty fish - such as salmon and mackerel - eggs, liver, mushrooms, and foods fortified with vitamins and minerals, such as milk, yogurt, bread, margarine, and some breakfast cereals, are good sources of vitamin D.

The World Health Organization (WHO) recommends visiting your doctor to test for vitamin D deficiency, and to determine whether supplements are needed.

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What are carbohydrates

Carbohydrates are the main suppliers of energy for our body. This is because the conversion to energy is faster than fat.

They are divided into three groups:

Monosaccharide: glucose as grape sugar and fructose as fruit sugar and galactose.

Disaccharides: composed of two Monosaccharide’s, . sucrose (better known as sugar and composed of glucose and fructose), lactose (milk sugar, composed of glucose and galactose) and maltose (malt sugar, composed of two glucose units that are linked together).

Polysaccharides: also called complex carbohydrates, made up of multiple Monosaccharide’s. This form is better known under the name of starch.

Glucose is made in chlorophyll  from carbon dioxide and water

To free up energy incineration is necessary. The main fuel is glucose:

when glucose breaks down slowly you get less heat and more power output. Starch consists of a chain of glucose molecules and must first be broken down into maltose and glucose. Starch consists of a chain of glucose molecules and must first be broken down into maltose and glucose. In that process is in first instance converted into glycogen. Glycogen is a reserve substance and stored in the muscles and liver. It's important to make dosed glucose available from the glycogen storage

It is important that the glucose levels (more commonly known as blood sugar levels) in the blood remains approximately equal. Especially the brain is very sensitive to changes in the glucose content. You notice that the action of fatigue, confusion, and aggressiveness. In the science is this phenomenon called hypoglycemia.

Glycemic index

The glycemic index (GI) of a carbohydrate is a number that indicates how strong the glucose level in the blood goes up after eating  food. The lower the number the better.

High or Low glycemic

 Official site: Glycemic Index

Bad carbohydrates

Are all carbohydrates that are above the GI of 50. This includes:

* all refined flour

* sugar

* honey

* milk chocolate

* some sweeteners

* dextrose

* corn

* cooked carrots

* beetroot

* potatoes

* rutabaga.

Good carbohydrates
Are not so strongly absorbed by the body and thus have a weak increase in blood glucose results. Good carbohydrates are:

* whole wheat bread,

* rye bread,

* milk products,

* fructose (fruit sugar)

* apples

* oranges

* strawberries

* nuts

* olives

* pulses (no beans)

* mushrooms

Secrets about weight loss

Exercise

You consider yourself as a heavyweight champion in your household, you are not the only one. Millions people around the world wrestle with their overweight. Now 45% of the population have overweight, lose weight is one of  most formidable challenges of modern life. People should focus on weight loss because the supply of food, the large supply of fat and calorie-rich food in the supermarkets. Add to this the large portions, advertisements about calorie food (McDonalds etc) of poor nutrition and no training. Combine these five points and you have a big challenge when it comes to losing weight. There are a few positive, but simple changes you can take that lead to successful weight loss.

  

1. Quantity of food. Consult dietary guidelines to help you determine the right amount. Many people who want to lose weight underestimate the amount of food they should eat each day.
2. Write. Write down everything you put in your mouth. Structurally you  can’t lose weight without knowing what you eat each day. Be sure to really write anything.
3. Consider waste supplements. Nutritional supplements can help you reach your goals. Please remember, supplements are not the total solution for losing weight. Supplements will not help you lose weight without fitness and diet.
4.  Move, even for a moment, do it every day. Without movement you can never reach your ideal weight. Now, do not train hard every day, especially if you never exercised before. For  long-term results, you should try add moving to your daily routine. For example, go by bike to work, if you live too far away try to park the car further away from your work  so you must run at least 10 minutes. Always take the stairs instead of the elevator.
5.  Choose foods with high nutritional value. For successful weight loss you should try to eat food with high calorie and low nutritional value, example. fresh fruits and vegetables, whole grains and fiber.

Remember that a healthy weight loss takes time. It is recommended that approximately you lose weight one kilogram per week. Once you've reached your ideal weight, it is necessary to read the habits you've learned (exercise and healthy eating) to maintain the weight loss you have achieved to be staying.

Are You Drinking Enough Water?

Water

Most people have no idea how much water they should be drinking, and most Americans live from day to day in a dehydrated state. They don't drink enough water.

Without water, we would be poisoned to death by our own waste products and toxins resulting from metabolism.

Water is vital to digestion and metabolism, acting as a medium for various enzymatic and chemical reactions in the body. It carries nutrients and oxygen to the cells through the blood, regulates body temperature and lubricates our joints (which is particularly important if you're arthritic, have chronic muscular-skeletal problems or are athletically active).

We need water to breathe; we lose approximately one pint of liquid every day just by exhaling.

If you are not in "fluid balance" you can impair every aspect of your body's physiological functioning.

Dr. Howard Flaks, Beverly Hills:
"As a result of not drinking enough water, many people encounter such problems as excess body fat, poor muscle tone and size, decreased digestive efficiency and organ function, increased toxicity in the body, joint and muscle soreness (particularly after exercise) and water retention."

Proper water intake is the key to weight loss," says Dr. Donald Robertson, Scottsdale, Arizona. "If people who are trying to lose weight don't drink enough water, the body can't metabolize the fat, they retain fluid, which keeps their weight up, and the whole procedure we're trying to set up falls apart."

"I'd say the minimum amount of water a healthy person should drink is 10 eight-ounce glasses a day," he continues, "and you need to drink more if you are overweight, exercise a lot, or live in a hot climate. Overweight people should drink an extra eight ounces of water for each 25 pounds that exceeds their ideal weight."

Your water intake should be spread judiciously throughout the day, including the evening. Dr. Flaks cautions against drinking more than four glasses in any given hour. Always check with your physician before embarking on a water intake increase program.

You may ask, "If I drink this much water, won't I constantly be running to the bathroom?" Initially, yes, because of the hypersensitivity of the bladder to increased fluids. But after a few weeks, your bladder calms down, and you urinate less frequently, but in larger amounts.

There is a difference between pure water and other beverages that contain water.

Water is water. Obviously you can get it by consuming fruit juice, soft drinks, beer, coffee or tea. Unfortunately, while such drinks contain water, they also may contain substances that are not healthy and actually contradict some of the positive effects of the added water.

Dr. Jerzy Meduski, Los Angeles, California: "Beer contains water, but it also contains alcohol, which is a toxic substance. Beverages that contain caffeine, such as coffee, stimulate the adrenal glands; fruit juices contain a lot of sugar and stimulate the pancreas. Such drinks may tax the body more than cleanse it."

Another problem with these beverages is that you lose your taste for water.

The way to interpret all of this, therefore, is that the recommended daily water intake means just that--WATER! 

Lose Weight Tips

Lose weight

In my quest for weight loss I found the solution was a bunch of little free lose weight tips that gave me the most success. I found that I could be more successful and stick to smaller easier losing weight tips. If you add these tips for losing weight to your diet regime I am sure you will find the same.

Meal frequency: Try to eat more often during the course of a day. Sounds strange when we are trying to loose weight not gain it.

This means taking in smaller portions. This is not an excuse to eat more food. Rather than three big meals a day I tried eating five smaller meals aiming to maintain a more equal balance of food intake during the day. This would help to alleviate the feeling of being really hungry, eating a large portion of food and then feeling really full. By eating every three to four hours you keep your body from storing as many calories (as fat) because your body has a steady supply of food to use for energy.

A benefit of this is that it also helps to balance your calorie intake throughout the day. I focused on adding two meals. Once between breakfast and lunch and the other between lunch and dinner. When I say a meal, I do not mean sitting down with a knife and folk to eat having spent an hour cooking. I would eat some fruit, maybe with some natural yoghurt or a bowl of some natural nuts and berries for example. Eating smaller meals should be a balance, between containing proteins, carbohydrates and fat. This also helps to maintain steady insulin levels.

It can be hard to follow this losing weight tip with the daily grind of work and social commitments. I got round this by eating a reduced portion size of my three main meals and then carrying round a lip lock bag of dried fruits and nuts. Also two pieces of fresh fruit.

In order to make this as easy as possible to stick with. I would buy a bulk container of dried fruits and nuts from the supermarket and portion them equally into zip lock bags. This way all I needed each morning was grab one of my pre-packed zip lock bags ready to go.

I would even chop up the fruit and put it with some natural yoghurt in a container.

You will find this easier to stick to if you have a little system to make it as simple as possible. You will also find how delicious these little snacks are and how you start to really look forward to them!

If you follow these tips for losing weight, you are sure to notice that you will achieve some weight loss, without having to go on the latest fad diet and you will soon be back on track to being healthy and happy! Whatever you do, it is important to remember you can be successful and you will not have to lose weight without starving yourself!


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Information About Healthy Weight

Anne Collins

What is a Healthy Weight?
The US National Heart Lung and Blood Institute use three criteria for assessing the health risks associated with obesity and overweight.

Body Mass Index (BMI)
Waist Circumference
Other Risk factors for Diseases Associated with Obesity

(1) Body Mass Index (BMI)
The BMI is a widely used weight-assessment system which gives each person a "score" according to their height and weight. In simple terms, the higher your BMI score, the greater the risk of developing weight-related health problems.


To calculate your BMI, click: Calculate Your Body Mass Index Score

How Body Mass Index Classifies Weight

Under 20 (19 for women) = Underweight
Between 20 and 24.99 = Normal Weight
Between 25 and 29.99 = Overweight
Between 30 and 34.99 = Obese Class 1
Between 35 and 39.99 = Obese Class 2
40 and above = Morbid Obesity

How Body Mass Index Classifies Weight-Related Health Risk

BMI of < 20.00 - Risk = Moderate to Very High
20.00 to 21.99 - Risk = Low
22.00 to 24.99 - Risk = Very Low
25.00 to 29.99 - Risk = Low
30.00 to 34.99 - Risk = Moderate
35.00 to 39.99 - Risk = High
BMI of > 40.00 - Risk = Very High

What are the Weight-Related Health Dangers?

Excess body fat can cause a variety of health problems, including:

- Hypertension
- Cardiovascular Disease
- Stroke
- Dyslipidemia
- Insulin Resistance
- Adult-Onset Diabetes (Type 2)
- Sleep Apnea
- Osteoarthritis
- Gastro esophageal reflux
- Urinary stress incontinence

Drawbacks of Body Mass Index

The body mass index system has several weaknesses. First, it's weight categories are not universally accepted. Second, it takes no account of muscle-fat ratio. So it tends to overestimate health risks for muscular athletes, while underestimating the risks for older people and those who have lost muscle mass. Lastly, there is no allowance made for age or sex in the weight tables. Once you are an adult, the various categories and weight ranges apply equally to men and women.

(2) Waist Circumference

For people with a BMI of 34 or less, waist circumference provides an independent prediction of risk over and above that of body mass index. This because body fat tissue which is stored around the stomach and abdomen poses a greater health risk than body fat located in the lower half of the body. For example, some studies indicate that abdominal fat plays a role in the development of high blood pressure, high cholesterol, high blood sugar, and heart disease.

What is a Healthy Waist Circumference?

Women

Waist of over 31 inches (about 80cm) indicates slight health risk.
Waist of over 35 inches (about 90cm) indicates substantially increased risk.

Men

Waist of over 37 inches (about 94cm) indicates slight health risk.
Waist of over 40 inches (about 102cm) indicates substantially increased risk.

NOTE: For a concise explanation of how ALL surplus calories (from fats, protein AND carbs) are converted to body fat and stored as adipose tissue, see How We Gain Body Fat?

(3) Other Health Risk Factors

In addition to body mass index and waist measurement, there are additional risk factors to consider when assessing your weight-related health. These other factors include:

- high blood pressure (hypertension)
- high LDL-cholesterol ("bad" cholesterol)
- low HDL-cholesterol ("good" cholesterol)
- high triglycerides
- high blood glucose (sugar)
- family history of premature heart disease
- physical inactivity
- cigarette smoking

Weight-Health Assessment

For individuals who suffer from obesity (BMI > 29.9), or those who are overweight (BMI 25-29.9) and have two or more risk factors, the guidelines recommend weight reduction. Even a minor loss of weight (eg. 10 percent of current weight) will help to reduce your risk of developing diseases associated with obesity. Patients who are overweight, who do not have a high waist measurement, and have less than 2 risk factors may need to prevent weight gain rather than lose weight.

For a proper assessment of your weight-related health, talk to your doctor. Your doctor will calculate your body mass index, waist circumference and other risk factors for heart disease. People who are overweight or obese have a greater chance of developing hypertension (elevated blood pressure), raised blood cholesterol or other blood-fat disorders, type 2 diabetes, heart disease, stroke, and certain cancers. The good news is, even a small weight loss (just 10 percent of your current weight) will help to lower your risk from these diseases.

Note About the Dangers of Weight Gain in Later Life

Weight gain as you age increases the chances of developing one or more chronic diseases. In the Nurses' Health Study and the Health Professionals Follow-up Study, middle-aged women and men who gained 11 - 22 pounds after age 20 were up to three times more likely to develop heart disease, high blood pressure, type 2 diabetes, and gallstones than those who gained five pounds or fewer. Those who gained more than 22 pounds had even larger risks of developing these diseases.

A Note About Body Composition

Broadly speaking, in a healthy woman of average weight, fat tissue makes up 27 percent of total body weight, muscle tissue about 35 percent and skeleton about 12 percent. In a man of average weight, the approximate percentages are 15 percent fat, 45 percent muscle, 15 percent skeleton. The remaining 25 percent or so, in both cases, is composed of skin, blood plasma, connective tissue, tendons, organs, hair and so on.

Weight of Water Content

Water accounts for about 70 percent of the total body weight of an average person. Muscle is roughly 75 percent water, 20 percent protein and 5 percent minerals and other matter. Body fat and bones are roughly 50 percent water.

Weight of Bones

The skeleton typically accounts for quite a small amount of total body weight. For instance, bone weight in a female of 160 pounds is about 19.2 pounds, while a male who weighs 200 pounds has only about 30 pounds of weight in his bones. Thus although weight does vary somewhat according to bone size or bone density, we can't really claim that our bones make us overweight!

source: Information About Healthy Weight

Winning Tactics For Giving Up diets

weight loss advice

You might disagree, but hear me out on this, if you're thinking of going on a diet to lose those extra pounds think again. Long-term weight control through dieting is near impossible, for the simple reason is that diets promote only short-term solutions not long term.
After dieting you'll certainly look lighter on the scales, but in most cases this is because you've dumped a few pounds of body fluid and muscle, and not because you've lost any significant amounts of body fat.
One of the main reasons diets don't work is because they send the body into starvation mode - a survival mechanism for times when humans faced periods of famine. Cutting back on our energy intake causes the body to lower its metabolic rate, which reduces its ability to burn fat.
At the same time, hunger signals increase and we quickly start to crave high energy foods loaded with fats and sugars - the exact foods we are trying to do without!
Alarmingly, research has shown that repeated dieting actually makes it harder to lose weight and easier to put it on.
This is because when you dump the diet and return to normal eating habits, the drop in metabolic rate caused by the diet means that your old eating habits actually represent excess in calories.
Not only do you regain the fat stores just lost, but you may even gain a bit extra.

Five more reasons to stop dieting


* Diets sap energy - Too little food means not enough energy for physical activity.

* Diets lower your metabolism - Dieting causes your body to conserve energy, making results harder to achieve.

* Diets are unhealthy - A cycle of rapid weight loss followed by weight gain can lead to a loss of lean tissue from your body and calcium from your bones. It also strips the body of essential vitamins and minerals.

* Diets make food the enemy - Food provides nourishment and comfort. Diets can make you afraid to eat, depriving you of one of life's pleasures.

* Diets cheat your confidence - Going from one failed diet to the next can leave you feeling depressed and create a cycle in which guilt battles against food.

Regular physical activity and a healthy, balanced diet aren't as glamorous as the quick fixes, but they do get better results.
Start with one extra exercise session and one less fatty takeaway meal per week, and gradually work towards a lifelong plan for achieving your best weight.
If you change the way you eat or exercise to lose weight, ask yourself this question. Can I see myself sticking to this routine for life?

If the answer is "no" then its time to change what you're doing. Any healthy weight loss plan should include the following:

* A wide variety of foods.

* Regular and enjoyable exercise.

* Enough filling foods to avoid constant hunger.

* At least 1200 calories a day.

* Flexibility for treat foods and social occasions.

* A realistic goal of your best weight (not necessarily your
lowest weight.)

Fact
A realistic weight loss is around one to two pounds per week. Fast weight losses are not fat loss but glycogen and water. If you lose weight quickly then you will probable return back to the weight at which you started as quickly as it was lost.

Fiction
* Weight loss is quick and simple.

* Exercise is not necessary.

* Certain exercises can spot reduce.

* Carbohydrates (for example, bread, potatoes, rice, and pasta) are fattening.

Eliminate calorie-dense foods such as cookies, sugary desserts, chips, fries, pizza, candies, crackers etc.
Research on people who have successfully lost a lot of weight and kept it off long term, shows that the vast majority succeeded by consuming a low fat diet high in fibre coupled with strength training and cardiovascular activity.
These are the basics you'll need to aim for.

A sound weight loss-eating plan should:


* Be nutritionally sound, providing all the nutrients you need.

* Never promise fast weight losses.

* Offer an eating plan based on real food.

* Allow you to eat out.

* Avoid expensive meal plans, products and supplements.

* Not avoid carbohydrate foods, e.g. bread, rice, pasta, cereals and potatoes.

* Make gradual dietary changes.

* Provide knowledge.

* Allow you to eat all foods

* Recommend physical activity.

Fat calories are more fattening than carbohydrate calories. Your body can easily convert the fat you eat in food into body fat, so to lose weight you need to cut down on fats and foods that contain it.

Consider the following steps to reduce fat in your diet.


* Use skimmed or skimmed milk in drinks, cooking and on cereals.

* Buy a non - stick frying pan.

* Buy a cheese slicer

* Cut the visible fat from meat.

* Eat very little pastry.

* Learn how to read a food label.

* Substitute low fat yogurt for cream.

* Remove the skin from chicken and turkey.

* Eat fruit as snacks rather than eating chocolate and biscuits.

* Eat fewer burgers and sausages.

In conclusion the way to lose body fat and maintain muscle is to have a food program for life and more energy output. Increase the amount of fruits, vegetables, non-fat dairy products, whole grains, and beans that you eat.

Gary Matthews is the author of the popular fitness eBooks Maximum Weight Loss and Maximum Weight Gain. Please visit http://www.maximumfitness.com right now for your 'free' weight loss e-course.