12 things you need to know!

1. Always check with your doctor before starting any exercise or diet program. This is *very* important as existing medical conditions such as high blood pressure, high cholesterol, and medications may significantly change your diet and fitness plan. There are too many variables to list! Be safe and have a doctor's visit first. Regular checkups should be part of your plan too!

2. Everyone should workout! Being "skinny" is not the same as being in shape. While being overweight does put a person at extra risk for many diseases and conditions, being skinny does not protect you either. Being in shape will lower your risk for nearly every disease including some cancers. Another word of warning to you naturally "skinny" people: It won't last forever. Good fitness and nutrition are important for everyone regardless of body type.

Some benefits of good fitness and nutrition:   

• Longer life! -- I've always felt that exercise is "free" time. You should get it back later!
• Lower risk for nearly every disease including some cancers.
• Increased energy
• Increased sex drive -- not so good if you're single
• Better health
• Better sleep
• Better ability to cope with stress
• Higher self-esteem
• Higher income -- studies show overweight people frequently get passed over for raises and promotions.

3. Calories are a measure of energy contained in food. Just as we measure gasoline in gallons, calories are a measure of the amount of energy contained in a food. Food label percentages are based on a diet of 2000 calories per day. When trying to lose weight, you will often eat less than 2000 calories and should adjust food label percentages accordingly. DO NOT EAT LESS THAN 1200 CALORIES A DAY. Such a diet, called a VLCD (very low calorie diet) is counter-productive to weight loss and is dangerous in general. Don't try a VLCD. Weight loss on a VLCD is due to losing water and muscle -- NOT FAT!

4. You cannot target fat loss. Your body chooses where it wants to lose or deposit fat. You cannot simply say "I want to lose fat on my stomach, thighs, etc." This decision is up to your body. As such, use cardio exercise to reduce fat deposits all over your body instead of trying to lose fat in a specific place.

5. Crunches alone will not give you a six pack. While crunches are good for strengthen your core, a "six pack" mainly depends on your body fat percentage. Everyone has abs; it's just that in most people their abs are covered by a think layer of abdominal fat. To make your abs to visible you must lower your body fat percentage. I bet you've never heard that on an infomercial!

6. Some fat is needed by the body and is good for you! Fat is an essential part of your diet in moderation. A normal diet should comprise 12-20% of total daily calories from fat. Fat helps protects the organs and provides a storage area for the fat soluble vitamins (A, D, E, and K). However, this is not a license to chow down on some burgers. There are both "bad" fats and "good" fats. The "bad" fats are saturated fats and trans fats. Eat more "good" fats such as mono saturated, poly saturated, and polyunsaturated fats. The amount and type of fat are listed on the back of a standard food label. Avoid high amounts of saturated (red meat, butter) and trans fats (doughnuts, fast food). Good fats have been shown to actually lower LDL (bad) cholesterol. (See, What is Fat)

7. Americans are packing on the pounds! 80% of Americans over 25 are overweight. 30% of Americans are obese. Twenty percent of all children are obese and 15% of all children are on the verge of being obese. Food manufactures, fast food companies, and lack of daily exercise are all to blame. However, only you control what you put in your mouth!

8. Eat more fiber. The average American eats 12 grams of fiber a day -- less than half the recommended amount! Fiber should be a key component of your diet. Fiber will lower "bad" cholesterol (LDL or low density lipoprotein cholesterol), keep blood sugar levels balanced, and most importantly, fiber makes you feel full longer. Include fiber at every meal! Foods with high amounts of fiber include: barley, beans, and other legumes (nuts), whole fruits and vegetables, oatmeal, oat bran, and brown rice. The opposite of fibrous foods are starchy foods!

9. Reduce your intake sugar and other simple carbohydrates. Most Americans eat way too much sugar and way too many simple carbohydrates!! Sugar is a simple carbohydrate because its chemical structure is "simple" and is easily digested. This quick digestion results in a spike in blood sugar levels. Processed sugars are found in cokes, candy bars, fruit juices, and many other (often unexpected) foods! Simple carbohydrates are high in calories, yet provide little nutritional value. They are digested very quickly will leave you hungry again in no time!

Sugar, white bread (includes most bread at restaurants), regular pasta, white flour, and potatoes are all simple carbohydrates. French fries have three strikes against them -- they are extremely high calories, contain only simple carbohydrates, and are fried in artery clogging saturated fat.

10. Some foods contain cancer fighters known as antioxidants Antioxidants are chemicals that prevent cell and tissue damage from free radicals in the bloodstream. They have been shown to reduce the risk of cancer and other diseases. Some examples of foods which contain antioxidants are tea (don't use sugar as a sweetener!), broccoli, cauliflower, romaine lettuce, spinach, kale, red wine, blueberries, blackberries, strawberries, raspberries, cherries, and tomatoes.

11. Skipping breakfast can cause weight gain! Do not skip breakfast! Breakfast means "Break" "fast" as in breaking the fast. So break it! Eating at regular intervals is the key to a healthy metabolism. Researchers at the 2003 American Heart Association conference reported that breakfast eaters are significantly less likely to be obese and get diabetes compared with non breakfast eaters. You don't have to get up early and cook! With proper planning you can eat a good breakfast in the car or once you get to work.

12. Don't make drastic changes lifestyle changes all at once! I think most diets and exercise routines fail because people start out too ambitious. Someone says "I am going to run 3-4 miles a day" (for non-runners). Or, someone says "I am never going to eat pizza and ice cream ever again!" These are unrealistic beginning goals for most people. Taking your calories down (or up) too quickly sends the wrong signals to your body. Start slowly with a steady progression plan and stick with it. SLOWLY start eating better and exercising setting realistic goals. If you start too aggressively you are not likely to stick with your plan very long!