How to increase and maximize your metabolism easily!

Metabolism basically means the count of calories you burn per day.

Repeatedly you have might read from the articles about accelerating the rate of metabolism. The most common reasons are consuming highly nutritious food and performing workouts. If your metabolism rate is slower, it shows you are burning less of calories. In order to increase the rate, you must follow the below tips:

1) Do not observe fasting because you burn too many calories at once, which is really harmful to your body. In this process your muscles turn weak and you face dehydration rather than minimizing the fat content.

2) Dine about 6-8 times a day by consuming nutritious items such as fruits and vegetables.

3) A heavy breakfast is a key factor in increasing the rate of metabolism. Since you are awake for the whole day, the rate of metabolism is fast.

4) There are many kinds of healthy fats available such as nuts, fish, olive oil, and flax oil. They can be the substitutes for processed carbs.

5) Consume less of sugar so that the insulin production is regulated and you will thus burn calories easily.

6) Eat about 1 gm of protein per pound because the excessive fat content will be drained away.

7) Remember that alcohol is uprightly harmful for the people planning to loose weight. It prevents fat burning and contains almost 100s of calories.

Green tea and water are the best forms of beverages that do not affect the metabolism process. So use them instead of tea, coffee and alcohol.

9) Night shifts are normally not advisable, but if you think they are unavoidable then follow the above-mentioned tips carefully.

10) In order to make your metabolism process effective use the right method that WILL provide you right instruction to perform workouts. One of the method recommended by one of my friends include the use of the CrossFit method! Learn what is CrossFit here.

If your metabolism rate is slower, it shows you are burning less of calories. Remember the above points for a healthy life.

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Fitness and Diet secrets of the Celebrities

Celebrities always look fabulous. Whether appearing in television or films or strutting down the red carpet during movie premiers and awards, they never cease to fascinate us with their larger than life presence.

The truth is, it takes a lot of effort to look the way they do, and being the public figures that they are, they cannot afford to slack off when it comes to taking care of their physical appearances. Their livelihood largely depends on how they look. Aside from the clothes, the hair and the makeup, celebrities have to take good care of their bodies.

So it is no surprise that these stars have their own secrets when it comes to staying fit and gorgeous. Their health agenda can range from extreme workouts to well-planned meals. Who doesn’t want to know their secrets in staying absolutely sexy? Here are some of the diet secrets of seven women celebrities.

1. Jennifer Aniston

The star of the phenomenal television show Friends not only mesmerized audiences with her adorable comic sense and her famous hairstyle, she was also known for having one of the sexiest bodies in Hollywood, as she appeared in countless magazine covers. To stay trim, Jennifer follows the 40:30:30 diet method. The diet consists of:

40% Low glycemic carbohydrates
-Foods such as beans, fruits and vegetables, legumes

30% lean proteins
-Tofu, fish, chicken, turkey, beef and low fat dairy products

30% essential fats
-nuts and seeds, fish and olive oils

It is essential that every meal should contain macronutrients to attain the balance of hormones and maximum weight loss.

2. Kate Hudson

The gorgeous daughter of actress Goldie Hawn gained 60 pounds during her pregnancy, which she needed to shed quickly before commencing on her next film. From her previous eating plan, she switched to a higher protein diet. She consumed high protein meals in smaller portions, and she combined this diet with an exercise program that includes weight training and cardiovascular workouts. After getting a lot of flak because of her post-pregnancy figure, Kate removed all that baby weight in only four months and has gained abdominal muscles that gained the envy of many in Hollywood.

3. Oprah Winfrey

As one of the most successful talk-show hosts in the world, there is no question that Oprah needs to maintain her physical appearance for her millions of audiences.

Known as one of those celebrities who are constantly battling weight gain, she has recently toned up her figure and has never looked figure in age 50 by combining a regular exercise regime and diet plan. Oprah works out five days a week, spending 30 minutes on the threadmill and doing free weights. Her eating plan consists of legumes, fish, nuts, fruits and vegetables, chicken and dairy products that are lowfat. She limits her consumption of white sugar and flour. Oprah also credits her trim figure to her habit of not eating anything after seven in the evening.

4. Gwyneth Paltrow

A lot of people may find it hard to believe that the perpetually slim Academy award-winning actress actually needs to diet. Gwyneth actually follows a healthy eating plan that resembles Oprah’s, avoiding sugar and white flour. She usually follows a macrobiotic diet, eating foods like vegetables, brown rice, and lean meat. She also eliminated dairy from her diet, and does yoga everyday.

5. Madonna

The pop star known as the Material Girl has always flaunted a body that is to die for, and has become a true fitness paragon over the years. She keeps herself in tip-top shape by having Ashtanga Yoga, and follows a strict diet that mostly shuns junk foods. She adopted a macrobiotic eating plan that includes organic foods rich in lean protein.

6. Claudia Schiffer

The bodacious German supermodel eats salad and steamed vegetables for dinner and eats only fruits before the afternoon. While on locations, she prefers to eat black grapes and drinks tomato juice and herbal tea.

7. Christie Brinkley

Long-time supermodel maintains her all-American good looks by being a vegetarian. She does not keep junk foods of any kind inside her home to make sure that she does not eat them when cravings occur. She snacks on sweet potatoes in place of candy bars, and she adopts a liquid juice diet when she needs to slim down fast.

Celebrities are just like ordinary people. They need to maintain their figures just like anyone else, and there is more pressure on their part since they are constantly in the public eye. Ordinary folks can have celebrity-like bodies, too, and by following these diet and fitness plans, they can also look like red-carpet worthy.

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Follow these 10 tips for fat burning if you want to lose weight and lead a healthier way of life.

1.) Drink More Water

One of the best weight loss secrets is to ditch the sodas and stick to water! Experts say you should drink approximately eight glasses of water a day to stay hydrated and healthy.

Instead of turning to calorie-laden or sugar-rich drinks, grab a refreshing glass of water. In addition to flushing toxins out of your system, drinking water encourages you to build muscle.

2.) Eat More Meals

A traditional three-meals-a-day plan just will not cut it if you are in the market to burn fat. Your body is not able to metabolize large meals and will quickly turn any excess into fat.

Many experts believe you should eat six small meals a day. Be sure you cut back on your food consumption at each meal, or else you will be doubling your intake—and doubling your fat storage!

3.) Work Out with Weights

One great way to maximize the amount of fat you are burning is to add a weight program to your work out routine. Weight training will not only tone your physique, but will strengthen your body and improve your general health. Lifting weights will also burn calories and fat more quickly than traditional exercising, and it will also boost your metabolism.

4.) Choose Protein

Choose protein-laden foods for boosting your metabolism and enabling your body to burn fat rapidly. In addition to burning fat, consuming a protein-enriched diet will help you rebuild muscle after work outs and maintain leanness of that muscle.

Wisely choose proteins for your diet. Take great care to pick proteins low in fat so you do not consume extra calories.

5.) Cut Calories Wisely

It may be tempting to drastically cut your calorie intake when starting a healthy lifestyle. Instead, use a step method when cutting your calorie intake to minimize risk. Reducing calories too quickly results in your body rapidly burning all available calories, which will lower your metabolism. Furthermore, you are more likely to maintain your healthy lifestyle through this step method.

6.) Reward Yourself

When it comes to successfully dieting to burn the most fat, be sure to reward yourself. Everyone has temptations and favorite treats—so allow indulgence. You will be less likely to cheat on your new diet if you grant yourself small rewards. If you are a chocolate lover, treat yourself to a small square of chocolate or single chocolate kiss each evening.

7.) Avoid Marathon Work Outs

The biggest mistake people make when looking to burn fat and lose weight is to have one long, extensive work out session. Instead, break up your work out plan into small chunks throughout the day. Take a brisk walk in the morning, enjoy a work out at lunch, and then exercise more in the evening. In addition to staying active all day long, breaking up your work out will better maintain your metabolism.

8.) Mix It Up

Choosing to engage in a variety of quality exercises will keep your interest and best allow you to maintain your goal of burning fat. Instead of doing the same exercises each day—mix it up! Opt to swim laps one day, jog another, and bike the next. Rotating your activities will not only allow you to experience a variety of athletics, it will also allow you to better tone your body.

9.) Skip Happy Hour

For those individuals who want to burn fat quickly, avoid alcohol. Rich in sugars and carbohydrates, alcohol is a calorie-rich substance.

These empty calories can add up quickly and take away from necessary nutrients that should be included in your daily diet. Furthermore, alcohol acts as an inhibitor for burning fat, allowing your body to store it more quickly.

10.) Try a Low GI Diet

A low GI diet is an excellent method of burning fat quickly. This diet encourages individuals to consume high amounts of foods with low rankings on the Glycemic Index.

These foods are nutritious and will aid your body in burning fats and calories at a quicker pace. This diet includes many of your favorite fruits, vegetable, meats, dairy, and grain products.

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Are you happy with your body?

Take a look at yourself right now. What do you see?

If you are unhappy about any part of your body, chances are good that area of your body is bothering you because it’s an unhealthy area.

Here are some questions to ask yourself to determine where you stand right now.

• Do you have aches and pains in parts of your body that are not from an injury?

• Do you have clothing that doesn’t fit parts of your body well?

• Do you struggle to do physical activities? Do you avoid them because you know you can’t do them?

• Are you unhappy with the way that your body looks? Do you avoid looking in the mirror?

• Have you been told by your doctor, your family or others that you need to consider your fitness? If so, then you need to begin by understanding that change needs to happen.

There are several tools that you need to use to determine your health level currently. You can find calculators for many of these available to you free of charge on the web.

You need to use them to understand exactly where you stand right now.

• Your Blood Pressure: The pressure in which your heart pumps blood throughout your body. You need this number to be there, but it needs to be in a certain range to be healthy. For adults, this is generally 120 to 139/80 to 89. Ask your doctor where your blood pressure is.

• Body Mass Index: Your BMI is a measure of the percentage of fat on your body. The higher this number is, the more prone to health risks you are.

• Ideal Weight: In comparison to your height and body structure, your ideal weight is the weight that you should be, ideally. These three things are critical elements for you to take into consideration when considering where you stand right now. But, there’s much more for you to consider.

One thing that we want you to do besides getting the above information is to grab a tape measure and get one of the most important measurements out there: your waist.

Your waist is important because it is the indication on your body of your potential health risk. Those that have a larger midsection are most prone to health risks.

This is an important piece of information because of how vital it is to your health. Those that have a large midsection are the most prone to heart problems.

The fat that is here will push into your body, causing difficulty for each organ there. Your kidneys, your lungs and even your heart are suppressed. In effect, the fat here is likely to be what kills you, if you are overweight.

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Do not fret about your food

Okay, here is comes. The awful, limiting diet that’s going to make your taste buds go permanently bland is up next, right?

NO! You don’t have to be limited by what you can eat because most food that is available that is in its natural state is just fine for you!

In fact, if you give it a try you may find that you like these foods better than you do the high fat, high cholesterol foods that you currently are eating.

Foods are a main part of why people are unhealthy and therefore it is a mandatory part of improving your health to improve your diet. If you can not commit to making changes here, your diet fitness can threaten your life through disease and even early death.

Yet, much of the damage that is done through eating the wrong foods can be reversed over time by eating a healthy diet.

That’s exactly what you need to strive for here. We’ve already talked about what foods you need to eat for a healthy diet, now you need to consider how you will make changes that you can actually live with.

Here are several key areas to make changes and exactly how you should make them. Don’t fret about the foods you love, remember moderation is the key factor in real diet fitness health. Heart Health Improving your heart’s health is essential. For this, eat lean cuts of meat.

Paying attention to the amount of saturated fats in the food you eat is also key to improving your health and well being. In addition, there are various foods that can help you to improve your hearts health.

For example, replacing the vegetable oil in your diet with olive oil, in moderation can improve your health. Garlic is a great antioxidant for your heart too. Reducing the amount of sodium that you take in is also a key factor in improving health.

Instead of using a lot of salt, try other flavor additions to your dishes. 1. Consume more fish. You should try to consume at least 2 to 3 servings of fish per week.

Or take a supplement of fish oil.

Eat unrefined whole grains as they add fiber to your diet which reduced your cholesterol and keeps you feeling full.

Improving Health Risks Another very powerful tool that you have when it comes to diet fitness is that of improving your health through the foods that you eat.

Your weapon is that of antioxidants! Antioxidants are powerful nutrients that are in fruits and vegetables.

A good way to know if they are in the foods that you are eating is to look at the color of the food. The darker, richer and brighter the color is, the more antioxidants are in it. Antioxidants can help to transform your health.

They can help to repair damage to cells throughout your body and thereby make you look and feel younger. They can help to unclog your heart’s arteries from cholesterol.

And, they help to remove toxins from your body which means a reduction in risks of cancer. Using antioxidants for your overall health is a key factor in improving your health!

While you can get many of them through supplements, you should instead consider getting them from whole foods as they are richer as well as tastier that way!

Eat Whole Foods One of the best things that you can do for your health is to eat whole foods rather than foods that are pre-made.

Yes, you are in a hurry and who has time to chop up vegetables? Well, there are reasons why an investment in a bit more time here can literally save your life.

Many foods that are pre-made contain high amounts of preservatives, or products that are placed in foods to keep them fresh and looking good. Some of these preservatives can clog up your heart, can lead to increased health risks for cancer and they put the pounds on.

The trick you should follow, then, is to visit your grocery store and walk around the outside aisles only as much as possible. No boxed dinners, no frozen entrees.

The produce section is your friend filled with riches. Meats, milks, eggs and other fresh products usually line the walls of the building. Avoid the aisles and you’ll improve your health overall.

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Why You Must Avoid Stress At All Costs If You Want to Lose Fat!

Do you enjoy a nice long soak in a hot tub full of water hot enough to blister your skin?

Who doesn’t? How about spending time in a steamy sauna with sweat pouring off your body?

Maybe you like turning your thermostat down in the winter till it’s so cold you can see your breath in the house when you talk? If these activities appeal to you then slap yourself on the back (yes that will burn calories too) because heating yourself up and chilling yourself down have been shown to boost your metabolism by about 20%. Speaking of heat, add a bit of spice to your life and your food.

Studies have shown that eating spicy foods, those with cayenne pepper, or jalapeños or chili peppers will give a boost to your metabolism as well. Ole!

Sleep

You thought that getting a good night’s rest was just to avoid getting those matching bags under your eyes, didn’t’ you? Well, think again. Research has shown that if you get enough sleep at night, up to 8 hours or more (if you need more) it will keep you from gaining weight.

People who do not get enough rest are more prone to gaining weight. So get some rest. While you’re resting, you’re avoiding stress. Stress is known to increase your chances of gaining weight.

Stress releases a steroid called cortisol which depresses your metabolism, thereby encouraging your little soldiers to conserve calories as fat. Avoid stress at all costs.

In the battle of the bulge and the fight against fat, boosting your metabolism is one of the best weapons you can have in your arsenal.

Learn that increasing your metabolism means not starving yourself, it means getting out there and putting on some lean muscle mass, eating small meals throughout the day to keep your blood sugar level and it even means avoiding stress.

Getting your internal fire burning will help you lose weight and feel better about yourself. Who could ask for more?

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Some exercise is good for building muscle and some is good for just plain sweating and giving you a good cardio workout. While aerobic exercises like running, jogging, playing tennis or riding a bike will help you tone your body and maintain your weight, they don’t do a whole lot to increase your muscle mass, which is what you need to do in order to boost your metabolism.

Weight training and strength training help build muscle tissue and this is a good thing. Think of your body, again, in terms of an army.

Too much fat means too many soldiers are weak and wounded, not able to carry on the fight.

Body: “Sir! Our numbers have been depleted! We’re not efficiently fighting the incoming calories, I mean missiles!”

Metabolism: “Recruit new soldiers, FRESH soldiers! Put them on the front lines and let them take on the calories! I mean missiles!

Body: “Sir, yes Sir! Commence lifting weights NOW!”

As you increase your muscle mass, and decrease your fat stores, your metabolism speeds up.

It burns more of what you eat. Your body will require more calories to maintain itself, so if you increase your soldiers, I mean muscle mass, through weight training and strength training, and consume a lower calorie amount, you will lose weight.

Just don’t lower your calories so drastically that it sends your army into survival and hoard mode again.

Boosting your metabolism through exercise is just one way to light up those calorie burning fires within you.

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Are you dieting the wrong way?

Your metabolism is the amount of energy in calories that your body burns in order to maintain its weight.

Whether you’re sleeping, running, sitting, standing, riding in a car or eating a bowl of chocolate fudge ice cream, your body is constantly burning calories in order to keep you going.

Think of it as a fire within you, burning your fat and food away. No, sorry but you won’t burn enough calories chewing your chocolate fudge ice cream to cancel out the calories you just took in by eating that bowl of ice cream.

It would be nice if it worked that way, but it doesn’t.

Get any group of women together, and even some men, get them talking on the topic of their metabolism and you’ll hear moaning and groaning and complaining about how their metabolism is so slow, that when they were younger they could eat anything they wanted to and not gain weight but now if they simply think about a piece of cheesecake they put five pounds on.

It’s a sad but true fact of life that as we age our metabolism slows down.  It doesn’t stop (although at times we might feel as though it has) but it does change.

The reason for this is because we have more lean muscle mass at 20 than we do at 70, and lean muscle mass is what helps burn calories.

Some people have higher metabolisms than others and are able to burn off the calories they eat and never gain an ounce.  Others have metabolisms slower than a slug and everything they eat seems to stick with them and not get burned off. No two people are alike in the calories they burn and the rate of their metabolism.

Having said that, is it possible to boost your metabolism in order to burn more calories and be able to lose weight?

Evidence suggests that there are a number of ways to help maximize our metabolism in order to more efficiently consume the food we eat, whether we’re walking, reading or even sleeping.  Boosting your metabolic rate is possible and I’ll show you how.

When we see beautiful models in magazines and svelte actresses in movies, we are tempted to cut down on our eating in order to lose weight and look more like them.

We decide to stop eating as much so we can drops some pounds.  Less food taken in should mean you’ll lose weight quickly, right?

Not necessarily.  Our bodies are very efficient at storing food as fat as a defense against starvation.  When you cut your calories, and if you do it drastically enough, your body panics.

Think of it in terms of an army and its rations.

Body: “Danger! Danger!  There’s not enough food!  We’re starving!”

Metabolism: “Cut down on production men, we’re going into survival mode! Slow and steady! Emphasis on the slow!”

Body: “Just make sure we have enough fat stores to get through this famine”

Metabolism: “Aye Aye Captain!”

Orders have been given and voila’, thunder thighs are born.  Or Jelly Bellies, saggy arms, double chins, saddle bags and any number of fat stores are created in order to make sure that your body doesn’t starve.

Think of it as the general of an army, laying in stores for a very long winter. When your body is in survival mode, it takes fewer calories to sustain itself, to maintain its current weight.

Excess calories are stored as fat and the stores are parceled out to the soldiers reluctantly and very s l o w l y in order to make sure the resources last as long as possible.

Severe restriction of calories is a sure fire way to cause your metabolism to slow down to a crawl.  If you’ve been crash dieting for years without exercising then your metabolism has been affected.

Dieting like this burns muscle and the less muscle mass you have, the less calories you burn and the slower your metabolism. You will now need fewer calories to maintain your current weight.  This means that if you consume more calories, your body won’t need to use them for energy and will store them.  Helloooo belly fat.

When you put the weight back on, and you will if you’ve been crash dieting, then it will be put back on as fat.  This means that your metabolic rate has probably dropped a little bit each time that you’ve crash dieted.

Putting on more fat and losing muscle will cause your metabolism to slow down even more. It seems like a cycle of doom, doesn’t i?  It can be if you don’t break that cycle.

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Not to watch Jay Leno or Sex in the City.

Not to see who outwits, outlasts and outplays others in Survivor.

No – they are spellbound by the efforts of a small band of obese people trying to overcome the effects of years of overeating.

It’s not surprising that for so many people this is compulsive viewing. Obesity is the new epidemic. Fat children lumber around school playgrounds while their overweight mothers fill shopping carts with wrong choices.

Then… they sit down at night to watch The Biggest Loser.

They see dramatic weight loss and startling new body shapes beginning to emerge. They want the same results – and they begin to think it might be possible.

But who has four or five hours a day to work out? Who can afford a personal trainer several times a week? And who has the luxury of their own personal adviser on calorie content and smart food choices?

The answer is: not many people. But you have to remember that this is television: it’s a false situation. As the players keep reminding themselves and the viewers: “This is a GAME. You have to make the most of your time here – it’s going to be so much harder out in the real world.”

IS it harder in the real world? Probably. But you can take lessons away from watching this reality show. You can make it work for you, as well as for the contestants. Here are three practical and useful lessons you can put to use immediately.

1. Put Weight Loss First.

In the Biggest Loser household WEIGHT LOSS COMES FIRST. Make it come first in your household, too. Sounds simple, doesn’t it? It is. In fact, so simple that many people just overlook it. They try to fit exercise and meal planning around everything else in their lives, instead of making it a priority.

Think: what is most important: getting the weight off, and becoming fit enough to put years on your life – or watching another TV show?

Sit down with a pen and paper and allot at least one hour a day to planning meals, recording what you eat, and doing some form of exercise. You’ve still got 23 hours left to do everything else!

2. E is for Exercise – and Enjoy!

What else do you notice in the Biggest Loser household? The more they exercise, the more they seem to enjoy it. Oh sure, they grunt and they groan; they sweat and they complain. But as the weeks go on, you’ll hear them say things like: “I never thought I’d say that I look forward to working out – but now don’t feel right if a day goes past without exercise!”

The secret to enjoying exercise is finding what’s right for YOU. If you don’t really enjoy the gym, look for other forms of exercise. You need a mix of cardio and resistance training – but it doesn’t have to be on machines. Walk, swim, dance, climb hills, push a wheelbarrow in the garden… there are endless choices that can be fun for you.

Research what happens to various muscle groups – and to your heart – when you exercise, and pick activities that you will enjoy.

3. Identify the Triggers.

Emotions run high when the contestants have to face their demons. Weight gain is rarely from just a physical cause. If you keep a food diary, and faithfully record not only what you eat but when (and why) you eat it, you’ll soon see a pattern of emotional eating. What are YOUR triggers? Boredom? Tiredness? Family arguments?

Once you have identified these triggers, you can start working on strategies to defeat them. This can be as simple as challenging yourself every time you want food. (“Am I hungry – yes or no? If I’m not hungry, then why do I want to eat?

Am I really just thirsty? If I’m running to the fridge because I’m upset, is there something else I can do to feel better? Is there a long-term solution that will fix this forever?” and so on.) If you’re not yet ready to deal with the root cause, then be prepared with food that won’t add to your problems with the resulting rolls of fat. Make sure that you have ‘good’ food at hand – but also food that you LIKE.

These are just three of the lessons that anyone can take away from watching The Biggest Loser. And you’ll have the satisfaction of knowing you did it all by yourself.

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Lose Fat

Yes, even when you are building the perfect body, you’ll still need some fats in your diet.  Fats are the main source of energy in the body.  Fat combines with glucose for energy in order to spare the breakdown of protein.  That way, protein can do what it is supposed to do – build muscle.

The key to fat intake is to stay away from bad fats and only eat the good fat.  Saturated fat is bad.  These are the fats that contribute to heart disease and high cholesterol.  Because of the chemical composition of saturated fat, your body cannot break it down very well.

Saturated fats are commonly found in animal products such as meat, seafood, whole milk dairy products like milk and cheese, as well as egg yolks.  Saturated fats elevate blood cholesterol by increasing both the good HDL and the bad LDL.  Elevated levels of LDL can clog arteries and cause heart disease.  They are also more readily stored as body fat, so they should be limited.

Trans fats should also be avoided.

This type of fat is often used in commercially processed food because they are preserved longer.  Trans fats cause an over activity in the immune system and are linked to stroke, heart disease, and diabetes.  You should truly strive to eliminate all trans fats from your diet.

Unsaturated fats are easier for your body to break down.

Some of them can act as antioxidants that can actually help in losing stored fatty tissue in the body.  These fats are found naturally in foods like nuts and avocados.  These fats have a great effect on the cardio system as they work to lower the bad LDL cholesterol in the body.

The easiest way to tell the difference between saturated and unsaturated fats is to look at them.  At room temperature, saturated fats are hard and solid.  Unsaturated fats are in liquid form as in oils.

So basically, you should stay away from fats like animal lard and use oils such as olive oil or canola oil.  Pay close attention to the fat content of any processed foods you are eating and keep it to a minimum or else your body will store that fat as, well, fat.

Probably the best type of fat to have in your diet would be Omega 3 Fatty Acids.  These fats are most often found in fish and can have some significant health advantages.  They can reduce inflammation, help prevent cancer growth, and improve brain function.

Omega 3 Fatty Acids can actually help combat conditions such as depression, fatigue, joint pain, and even Type 2 diabetes.  Because they reduce inflammation in the body, they are good for the body builder because they help promote muscle recovery which can be important in the body building process.
Fats are actually an important part of any diet.

They play an important role in protecting the body’s vital organs.  Fats keep the body insulated, maintain healthy hair and skin as well as providing a sense of fullness after meals.

Obtaining sufficient fat in its healthy form is one of the keys to good health and well being and a great body!  However, you must be careful not to overdo on the fats, so consider the following suggestions for keeping your fat intake at a healthy level:

- Snack on peanuts instead of chips or candy.  About a ½ cup is a good amount.

- Use olive oil in salad dressings and when cooking

- When baking, instead of topping with chocolate or candies, consider using nuts and seeds instead

- Try making sandwiches with avocado and tuna instead of higher fat lunchmeats

- Eat fish at least three times a week to increase your Omega 3 intake

- Limit or even eliminate fast food as well as sources of trans fats like commercially processed cookies and cakes

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