How to Get Rid of the Weight Gained During Christmas

The Christmas Holidays are among the most precious and pleasant ones throughout the whole year. But there is one major disadvantage of the Christmas Holidays and this is the weight we gain during this time of the year. There are several factors that simply cannot be avoided - loads of parties and visits of relatives and friends, skipping exercise, eating much more than you have been used to before the holidays.
Sometimes Christmas holidays even take longer than some days, because most people tend to get their vacations, travel, and forget about strict diet and exercise routines. But don't worry, there are many things you can do to lose all extra pounds you've put on during this period. Just stick to some simple rules and you'll lose the gained weight in no time.
1. Reduce the amount of food you eat
Once the Christmas holidays are over, you don't have to eat the same amount of food as during the holidays. You have to start reducing your portions. At the beginning it could seem difficult to do so, and if it really is difficult for you to accomplish it, don't starve yourself, just eat 2-3 times more, but smaller portions so you don't feel hungry.

2. Change your exercise routine
If you already have an exercising routine, then in the first days after the holiday "season" you would have to change it - not drastically, but for instance doing more cardio would accelerate the results. You can also try exercising 1-2 days more than usual, or simply increase the duration of your training. Try to run or cycle at least 30 minutes, preferably at the end of your training. If you don't do cardio every day of your workout program, then you should start doing so, in order to accelerate your metabolism, or you could simply add one day only for cardio.
3. Drink a lot of water
Forget about alcohol, juices and sweet drinks. It's all about water - increase the amount of water you drink every day. This would accelerate your metabolism, and help your body get rid of the unnecessary toxins easier.
4. Forget about alcohol
Well, we mentioned it in the previous point, however, it is necessary to point out, that alcohol is more than caloric - it stops your body from burning the calories it usually does. Imagine what happens to your body when you eat more than usual, less healthier than usual, and not being able to burn the calories, as the alcohol actually prevents your organism from doing so.
And we all know that we've drunk at least some wine regularly during the Christmas holidays. And besides this, every single diet outlines the lack of alcohol as a necessary measure for you to have a successful weight loss.
5. Reduce the carbs
Well, that may seem the hardest part to accomplish, but do you remember how much carbohydrate rich food you've eating during the Holidays - loads of sweets, loads of bread, loads of cookies. Try to avoid all these only for some time, and you'll notice a significant reduce in your weight.

6. Weight loss supplements
If all of the above tips seem to hard to accomplish, remember you can always use some weight loss supplements in order to accelerate weight loss and get back to your previous routines. There is a great majority of weight loss supplements, that is why it is not hard to choose one exactly according to your needs.
If you follow these basic tips we can guarantee you, you'll get back to your normal weight from before the holidays much faster than you expect. It is pretty certain that the most of the weight you've put on during these days is due to your organism retaining water, which means, that you'll be able to get rid of the extra pounds much easier, when they are not only extra fats.

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Good Health and Longer Life Span

Cultivating healthy eating habits strengthens your body's resolve against diseases. Fruits and vegetables are the ultimate sources of antioxidants, vitamins, and minerals which our body needs to function properly. These antioxidant-rich foods help fight the damaging effects of free radicals. By eating less fat and sugary foods, you are essentially reducing the risks of cardiovascular diseases, diabetes, and other chronic disorders.

Glowing Appearance
This is another tried and tested advantage brought about by healthy eating. People who eat more fruits and vegetables on a daily basis almost always exude that vibrant, youthful look. The secret is simply eating high antioxidant fruits and vegetables, along with foods rich in vitamins and minerals, and lots of water. Proper nutrition and hydration are the keys to healthy, younger-looking skin.
Positive Outlook in Life
Depression can be attributed to poor diet. Eating foods rich in B vitamins helps counter the blues. A happy disposition is the culmination of a healthy diet and a regular exercise program. The more you engage yourself in living a healthy lifestyle, the better it is for your emotional well-being. Nothing beats a well-nourished and active body, alongside good sleep and youthful appearance, to make you feel good about yourself. At the end of the day, happy people are healthy people.

Kate Trillin is a freelance writer who specialises in proper nutrition, healthy eating, and healthy living. She has been an avid health enthusiast for the past 5 years, and has recently ventured into the world of online publishing in an effort to reach a wider audience. Her writing focuses on providing useful tips and information on the benefits of healthy eating and healthy lifestyle. 



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Healthy Low Calorie Foods

'Calorie' is unit of measurement for energy. 1 calorie is the amount of heat needed to raise 1 kilogram of water 1 degree of centigrade. Which means, the higher the calorie contained in food, the more energy it will release when burned. Low calorie food is the main key to lower body weight.
The fact is, high calories are caused by high amount of fat in foods. The order of macronutrients of food is separated into 3 types (protein, carbohydrates, and fat). Out of these 3, for every gram of fat, 9 calories are produced while for every gram of carbohydrates and protein only 4 calories are produced. Fat itself are separated into 3 different types: saturated, polyunsaturated, and monounsaturated.

Fish is one example of low calorie foods. Many types of fish contain less than 1 gram of fat per 100g of meat. Chicken is another good low calorie food. Depending on how you cook it and part of chicken, 100grams of meat may contain as little as 1 to 2 grams of fat.
Did you know that for every time you dine in restaurant, you are eating easily 1000 - 2000 calories! Furthermore, this meal may contain up to 100 grams of fat.
Below is a list of foods that are low in calorie and fat.
Food#1: Nuts and seeds. For a protein boost, eat small unsalted serving. This food however, is nutritional dense.
Food#2: Dairy product. Parmesan cheese, low-fat milk, and yogurt are healthy option to get protein. However it is high in fat and should be consumed moderately.
Food#3: vegetables. Vegetables contain high protein and low in fat. Vegetables are healthy choice for low calorie diets.
Food #4: Tofu. Tofu contains little fat and up to 10 grams of protein per serving. It is also high in nutritional value.

Furthermore, here are some tips that will lower your food calories.
Tips #1: Replace butter, margarine, and hard fats with low fat spreads or polyunsaturated margarine.
Tips #2: Place meat on rack when grilling or roasting meat. This allows the fat to drain.
Tips #3: Use tofu or beans as alternate protein source. They are low in calorie and cheaper.
Tips #4: When cooking meats, always trim away visible fats and skins.
Tips #5: Eats out less often and eat more home cooked meals. Home cooked meals are healthier.

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Balance Your Fats - The Benefits of Omega 3 6 and 9

If our decisions about fat are made based on fear and guilt, how do we eat well? Where's the pleasure, if it is soon wiped away by negative thoughts? What do we really know about fats?
Thinking positive about fats means we need to get to know them. Let's start with the polyunsaturates. We often hear that we should reduce the saturated fat, cut out trans fats, and eat more polyunsaturates. As the title suggests, we are looking here at the balance of these polyunsaturated fatty acids in our diet.
The main issue here is that we have evolved in an environment where we got the main two polyunsaturates, omega-6 and omega-3, in a certain ratio. Our bodies process both of them using the same enzyme. This worked fine for thousands and thousands of years. Then we started getting more of one in our diets. The ratio changed. Things were no longer in balance. Does this make a difference? There are plenty of scientists around who think it does. Why is that?

Firstly, when omega-3 and omega-6 are waiting to be metabolized by the enzymes, omega-6 gets to the head of the queue. If the ratio of omega-6 to omega-3 is high, the omega-3 doesn't get taken up by the body properly. We can lose the benefit of what we are getting in our diet.
Secondly, this very new change in our diet appears to have some problems. We need some omega-6 in our diet. It is an essential fatty acid; our body needs it but cannot make it. What seems to be happening is that a diet high in omega-6 can give rise to low-level inflammation. There are lots of chronic diseases where inflammation is a feature, often an uncomfortable one, such as in some forms of arthritis.
Third on the list of issues is metabolism. There is some evidence that omega-6 fatty acids encourage the body to store fat. Over thousands of years, when people didn't get so much omega-6 in their diet, those who lived outside the tropics got a glut in autumn. Fattening up before a chilly winter is a sensible thing for a mammal to do, because you can live off your reserves of fat when food is scarce. Our bodies are programmed to store energy in this way, and nature provides the right food at the right time, in autumn, when seeds (nuts, grains and pulses) are abundant. Eating more omega-6 the whole year round may not be a good idea.

The main two polyunsaturates we meet in foods are omega-6 fatty acids and omega-3 fatty acids. Our best omega-3s come from fish, but are also found in egg yolks and meats. Strict vegetarians may get them from algae products. Omega-6 polyunsaturates are found in many oils from grains, seeds and nuts. The amount of omega-6 varies, with more than 50% in sunflower, safflower, corn oil and soybean oil. Rapeseed oil has a more favorable ratio.
There are varieties of safflower that have been bred to produce oil with a lower omega-6 content than the regular safflower, and it is also known that grain-fed animals produce meat with more omega-6 than those that graze on green stuff. So you have to be a little bit careful if you want to reduce your omega-6 ratio.

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Raspberry Ketones for Weight Loss

There has been a lot of talk about raspberry ketones this year thanks to a mention on the Dr. Oz show. With a discussion of the benefits of these ketones, the stores couldn't keep them in stock. Things have settled down a little since then, but they are still extremely popular.

Raspberries, like all fruit, are good for you as part of a healthy diet. Raspberries have a special benefit that not many fruits provide. That is, raspberries can provide ketones to our bodies.

The problem is raspberries contain such small quantities of ketones that you could eat until you're full and only receive a tiny benefit of the ketones from raspberries. That's why supplements are beneficial; they contain a concentrated form of ketones extracted from raspberries.

What are ketones?

Ketone enzymes occur naturally in our bodies. Ketones (ketone bodies) are the result of our bodies metabolizing fatty acids. If we do not consume enough carbohydrates to provide our bodies with the sugar energy (glucose) it needs, it breaks down fat for energy and ketones result from this process. Our bodies will then use ketones instead of glucose for the energy it needs.

What is ketosis?

When our bodies are in ketosis (elevated ketone levels), we feel less hungry and eat less than we would if not in ketosis. While in ketosis, our bodies are burning fat as the main source of energy. Our brains use glucose for the energy it needs. But when glucose is not available our brains switch to running on ketones since they can't burn fat for energy.

What are raspberry ketones?

Raspberry ketones are a compound found in, and derived from, raspberries. They are what give raspberries their unique aroma. They are a natural dietary supplement that boosts our body's ability to burn fat and lose weight, naturally.

Raspberry ketones help our bodies produce and release adiponectin. Adiponectin is secreted from fat tissues and from our liver and is a protein that helps regulate our metabolism. Higher levels of adiponectin are associated with lower levels of body fat.

They are an excellent source of antioxidants. Antioxidants help protect against cell damage (oxidation) and help fight off diseases.

When taken as part of a healthy diet and exercise, you can expect good results from taking raspberry ketones. This would be the most beneficial way to go about making a healthy change in your weight. You can rely solely on the ketones, but you will have longer lasting and better results if combined with a healthy diet and exercise plan.

Some of the benefits of raspberry ketones are:

Benefit #1:They help our bodies produce adiponectin.

Benefit #2: They are an antioxidant.

Benefit #3: They are all natural (the raspberry ketones).

Benefit #4: Assist with the elimination of fat.

Benefit #5: They boost metabolism.

So far to date, there have not been any studies done on the effects of raspberry ketones on humans. Japanese scientists did a research study on mice and found raspberry ketones to significantly increase the burning of stored fat and inhibit fat from being stored.

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Losing Weight by Cleaning Your Intestine - How Do You Remove Fat Inside Your Colon?

Our body accumulates a lot of toxins from the food that we eat and these are flushed out of our system by the colon. What is the colon? It is the last portion of our "digestive track" where all the wastes are segregated from the useful parts of the food we eat. Colon cleansing has been introduced in the past few years to aid in the flushing out of harmful toxins accumulated by our body. But did you know that fat is also accumulated in here and you can begin losing weight by cleaning your intestine? So how do you remove fat inside your colon? Read on and find out.

There are a lot of cleansers that are available in the market and they also come in various forms. You may find some tablets, capsules and even shakes. You'll see that are a lot to choose from. So how does losing weight by cleansing your intestine work? You do this by literally flushing out toxins from your intestines. How? You may take colon cleansers or you do this naturally. There are many foods that are good in cleaning your intestines. And these are foods that are rich in fiber. Foods that are high in chlorophyll content are also good in cleaning your intestines. Here are foods that you should eat and will help remove fat in your colon:

o Green leafy vegetables

o Fruits and juices

o Cereals and grass: wheat, barley, oatmeal, fax seeds

By maintaining a diet that is rich in fiber, you are able to remove the fat inside your colon. Fiber "drags" little bits of food that were not flushed out during normal bowel movement, including fat. Fiber-rich foods also give the feeling of being "satiated" and hence keep you from being hungry easily. When you have less food intake, you lose weight in the process. Keep your intestines clean and expect a huge effect on your lose weight plan.


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Fats and Oils - Which is Best?

To understand why certain oils and fats are better than others for our health, it's necessary to understand the importance of cholesterol to all living creatures.

Cholesterol is a waxy type of fat that's manufactured within the biological systems of all animals. It's essential for life. The human body uses large quantities of cholesterol every day and the substance is so important that, with the exception of the brain, all cells have the ability to make it from simpler substances within the body. It plays a role in communication between the body cells, intra-cellular transport and brain to nerve conduction. As body-cells die, cholesterol is a major building block from which the new cell walls are made. It's also used to make hormones (including the sex hormones), bile acids and, in conjunction with sunlight on the skin, vitamin D 3.

So, cholesterol is not bad! For every 150 pounds (68 kg) of body-weight, there naturally exists within the human system 3,500 mg of cholesterol. Each day, approximately 1,000 mg is synthesized to replace whatever had been used in normal arterial and cellular repair-activities. However, cholesterol is also found in food and if we ingest more than the necessary 1,000 mg, the body simply produces less so as to maintain its normal chemical balance. If our daily diet provides 250 mg of cholesterol, the system will only synthesize 750 mg. If less is eaten, the system compensates by making more, especially when the demand for arterial repair is excessive due to a faulty diet deficient in a usable form of Vitamin C.

Of all the animals on Earth, Man is the only one that does not synthesize its own Vitamin C and it's the vitamin that's essential to keep the arterial walls flexible. When a weakness in a wall is detected, cholesterol within a Low Density Lipoprotein transporter (LDL) is sent directly from the liver and used to patch over the weak spot. After the repair is effected and Vitamin C levels are restored, High-Density Lipoproteins (HDL) transport the used cholesterol back to the liver for recycling. Over time, if Vitamin C levels are not normalized, excessive cholesterol patches can result in atherosclerosis - arterial blockages that can lead to heart attack or stroke. (See "The Cholesterol Myth Simplified" )

Although the media and food companies still warn against cholesterol in the diet, it has been repeatedly demonstrated that the level of cholesterol in our blood is affected very little by the amount of cholesterol in the foods we eat. The claim that a reduction in dietary fat and cholesterol can lower blood cholesterol levels, so reducing the likelihood of coronary or arterial disease has never been substantiated. Any reduction in dietary cholesterol intake is counteracted by the liver, which increases or decreases production to keep blood cholesterol levels constant and will produce more as necessary to compensate for cellular damage caused by vitamin deficiencies. The most likely scenario is that due to deficiencies in nutrition and the inability to perform permanent repairs, the system keeps on making excess cholesterol in its effort to keep up with the patching process.

There are three major forms of dietary fat:

Saturated fat

Unsaturated (including mono-unsaturated, poly-unsaturated fat)

Trans-isomer fat (trans-fat)

All fats and oils contain both saturated and unsaturated fatty acids but are classified according to the most dominant form. Butter is classified as a saturated fat because of the preponderance of saturated fat in its composition, even though it does contain lesser amounts of unsaturated fats.

Saturated fats have a high melting temperature because of their chemical structure and are solid or hard at room temperature. They're found mainly in animal fats such as butter, whole-milk, lard, and certain plant fats (coconut oil, palm oil, cocoa butter). The human sysyem needs about 30 grams of saturated fat in the daily diet to maintain health and to trigger the burning of excess body-fat for fuel.

Most vegetable oils are classified as unsaturated and the more "unsaturated" they are (mono, poly) the more likely they are to become rancid and the less energy they provide. Unsaturated fats are liquid at room temperature.

Poly-unsaturated fats from most vegetable sources are more unstable, become rancid with heat and have high levels of Omega-6, too much of which is harmful, while those "polys" from fish such as salmon, contain Omega-3 which is highly desirable in the diet.

Trans-fats are made by artificially hydrogenating unsaturated vegetable oils so as to create more stability and a longer shelf-life. They're commonly used in deep-frying and the baking of commercially-processed foods. They do not normally occur in nature in significant quantities and are dangerous to the human system.

For dietary and cooking purposes, olive oil and coconut oil are the healthiest for human consumption, both being free of cholesterol. Coconut oil though, is the only one the digestive system recognizes as an "energy-food" and it's not stored in the body as fat.

Coconut oil always had a health-promoting reputation until half-way through the 20th Century when, after the Korean War, it was falsely reported that saturated fat caused heart disease. At the same time (co-incidentally), the cheap production of unsaturated, rape-seed oil (canola) from stock fodder presented a lucrative opportunity for the commercial food-producing corporations. A government-backed, negative, smear-and-fear campaign, based on the fact that coconut oil was indeed predominantly a saturated fat forced it off the shelves to be replaced by unsaturated vegetable oils. In time it was realized that the vegetable oils became rancid quickly so the commercial interests "hydrogenated" them to achieve longer shelf-life and in doing so, gave us the "trans" fats. Those poly-unsaturated, hydrogenated oils were not a part of the diet of previous generations, however hydrogenation increases corporate profits and the World's waistlines, and is now linked with the "modern" diseases.

And heart disease continues to increase exponentially!

For human brain-development, mother's milk contains a specific, long-chain fatty acid that does not appear in cows milk, soy milk or vegetable oils. However, red meat, olive oil and coconut oil contain a medium-chain fatty-acid which the human system can convert into the essential long-chain form, easily. Coconut oil is used in most infant formulas for that very reason.

Un-hydrogenated coconut oil helps improve the ratio of "good" HDL to "bad" LDL in our bloodstream. It's an anti-oxidant and the high quotient of lauric acid which prevents cholesterol build-up and heart disease, converts into monolaurin which helps in dealing with viruses and bacteria-causing diseases such as herpes, influenza, and possibly even HIV. Because it's rich in capric acid and caprylic acid it's beneficial to the skin, prevents premature aging and keeps candida albicans, urinary tract infections and other fungi at bay. It relieves digestive disorders, helps in weight-loss and protects the intestines from parasites and the stomach from the ulcer-causing heliobacter pylori.

However, even though olive oil and coconut oil are lower in calories than other oils they do still supply calories. So, going to extremes may only cause problems in other areas.


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Stay Away From Vegan Junk Food - Choose Easy Healthy Vegan Recipes Instead!

Even though the vegan diet has amazing health benefits - you could very well be sabotaging these benefits by choosing the wrong foods. These wrong foods have been termed "vegan junk food," and they are the roadblock to success on the vegan lifestyle. Let's look at three factors: What is classed as vegan junk food? Why should you stay away from this food? And what should you eat instead?

What is classed as "vegan junk food?"

The following list of foods are the main offenders on the vegan junk food list.

· Cookies

· Salty crackers

· Packet chips

· Dairy-free "health" bars

· Pretzels

· Hot chips

· Salty, sweet nut mix

· Vegan spreads and dips

· Soft drinks & juices

Why should you stay away from vegan junk food?

Reason #1: If you are hoping to lose weight on the vegan diet, then eating too many of the above foods is a definite NO-NO. Store-bought packet foods are notoriously high in calories and fat, and are generally not waist-line friendly. Also, these foods are addictive and most people find that once they start eating one or two pieces, they cannot stop. This is because of the high sugar, salt and oil content that many of these foods contain, so STAY CLEAR if you want to lose weight on the vegan diet.

Reason #2: There are often terrible ingredients in store-bought junk food. For example: msg, excessive amounts of salt, sugar and fat, preservatives, flavorings, the list goes on. So eating lots of these foods will likely make your skin bad, your energy low, and you will find that you are addicted to them - whether you like it or not.

Reason #3: Eating these foods really defeat the whole purpose of why many people go on the vegan diet. Many folk become vegan for health benefits such as weight loss, lovely hair, skin and nails, and also in an endeavor to reverse or reduce the effects of serious health problems. Vegan junk food will put an end to all of this if eaten on a regular basis.

What should you eat instead?

Opt for making your own healthy, easy vegan recipes instead. If you are not really into cooking, then look for some fast and easy vegan recipes to make and if possible, freeze a large batch of them. If you are into cooking - even better! You can have a blast making your own gourmet concoctions and hunting for delicious healthy vegan recipes to add to your collection.

It's a very good habit to get into - making your own meals and snacks. And they needn't be difficult. Set aside some time each week to make your own dips, brownies, muffins, health bars or dehydrated cookies, crackers and chips. Nothing could make you feel any better than eating clean, wholesome foods that you have prepared yourself!

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Obesity - How to Lose It

Are you obese? At your last check up did your doctor tell you to lose weight?

Your doctor did? Please send him/her a thank you note and perhaps a gift.

The reason is that most doctors in America shy away from confronting their obese patients. Well at least the ones that are not excessively obese. Instead of meeting the problem head on, they will make mealy-mouthed suggestions like, eat fruits and vegetables, exercise more often, go for long walks, blah, blah, blah.

No wonder over a third, like 35.7% of Americans are obese. As a nation, we spend $148 billion each year for treating problems related to obesity.

So let us tackle the problem head on.

DEFINE OBESE

Medically, the following are the definition of normal and obese weight:

A Body Mass Index (BMI) from 18.5 to 24.9 is considered normal.

Adults with a BMI of 25 to 29.9 are considered overweight. There are exceptions. Some people in this group, such as athletes, may not have too much fat, and may not have an increased risk of health problems due to their weight.

Adults with a BMI of 30 to 39.9 are considered obese.

Adults with a BMI greater than or equal to 40 are considered extremely obese.

Anyone more than 100 pounds overweight is considered morbidly obese.

There are simple calculators to calculate BMI. So, a person who is 5.3" high and weighs 125 pounds has a BMI of 22.1, which is normal. A person who is 5.8" and weighs 175 pounds has a BMI of 27 and is considered overweight, not obese. Remember these are indexes for non-athletes.

HOW TO LOSE WEIGHT SIMPLY AND SUSTAIN WEIGHT LOSS

Here are some practical and common practices that will help you to lose weight without stress.

Have a thorough physical examination--blood, stools, urine and EKG. This will reveal any medical condition that may be causing weight gain such as thyroid or hormonal imbalances.

Intelligent snacking: Snack on healthy foods. Crunchy vegetables or slightly grilled meats are good because they contain nutrients and less fat. Get in the habit when you feel hungry, to drink water and munch on something healthy

Exercise. Get into the habit of regularly exercising. 

Even walking and brisk walking (see Resource guide for an excellent website) are good and less troubling to your knees. Exercise or walk routines should be changed often. Your body does have a tendency to "get lazy" if you exercise with predictable routines. So walk uphill one day and level another. Switch between cardio and lower ab, muscle resistance and stretching, push ups and jumps, etc. etc. In other words, trick your body to strain, but not overly so.

Reduce sugar, salt and alcohol use.

Stress less.

When cooking, use less oil, butter and other fats

Missing a meal once a week is good. E.g. one evening just drink milk and eat a fruit and skip dinner.

Eat a good breakfast, and a light lunch and dinner

Make sure you consume most of the carbohydrates before evening. Your body slows down its metabolism as the day progresses, which is why eating a good sumptuous breakfast in the morning is essential.

Leave at least 2 hours between your last meal for the day and sleep.

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How Many Calories You Should Eat To Build Muscle?

To add muscle mass you must eat more calories than you burn every day. Start by adding 500-1000 calories a day. However, adding muscle to your body is not simply a matter of adding calories. You want the calories to be a good nutritional balance and that requires a bit more math.

Foods fall into three basic categories. They are proteins, carbohydrates or fats and dietary ratios are indicated in that sequence. One of the most common ratios for muscle building is 40/30/30 which means your diet should consist of 40% protein, 30% carb, 30% fats.

Proteins and carbs contain 4 calories per gram while fats contain 9 calories per gram.

To determine how many calories of each food type you need to consume, take your total calories, multiply it by the appropriate percentage and divide that by the calories per gram.

For example, if you have determined you should eat 2,725 calories a day to gain 1 pound of muscle a week and you are following the 40/30/30 guide you calculate:

40% from protein = 1090 calories (2725 x.4) = 272 grams of lean protein (1090 / 4)

30% from carbs = 817 calories (2725 x.3) = 204 grams of carbohydrates (817/ 4)

30% from fats = 817 calories (2725 x.3) = 91 grams of fats (817 / 9)

The exact protein/carb/fat ratio that works best for you may vary from the 40/30/30 model depending on your fitness and activity level as well as your current weight and age. If you don't get the results you want, can start adjusting the numbers, but don't have your fats level drop below 20%, and remember the numbers must total 100%.



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