by Cyril Okwudili Udefi

Created on: April 05, 2009

The first step to losing body fat is changing your diet.

Eat Fewer Calories. Monitor your portion sizes and making sure you're eating less than you're burning. It's easier to eat less calories if you fill up on high fiber foods and make sure your meals are balanced between carbs (about 40-60%), protein (about 15-25%) and fat (about 15-25%).

Vitamin C. Vitamin C is great for protecting from colds. You'll find your body will pick up more colds and flu when you mess with your diet.

Drink More Water. Sometimes hunger pains are actually your body's plea for water. (not lager)

Eat Fruit. Try eating fruit instead of crisps (in fact a ban on all crisps is the best start)

Drink Less Lager. Do you drink every night? Cut out the beer and then you'll see results so much faster.

Eat more often. Eating several small meals throughout the day will boost your metabolism and help you burn more calories. (this does not mean loads of mars bars)

Brown Bread. Did you know that white bread is bad for you? try changing to brown or whole meal, this help keeps the digestive system in top shape.

Getting Started
:: Check with your doctor before beginning an exercise program!
:: Take your measurements and make a note of them. Re-take them every 4 weeks to track your progress
::Decide when you will workout (in the morning, at lunch or after work) and write it down in your calendar or fitness journal
::Plan and prepare your meals for the week beforehand.
:: Use every resource you have to motivate you, including your friends, family, and co-workers
::Reward yourself at the end of each week if you completed all your workouts.
Six Pack
If you're like most people, you want six-pack abs. It seems easy; do hundreds of crunches a day and wait for your abs to magically appear. But, after a few months of that you might be wondering: where's my six-pack? (Not lager). REMEMBER to get a six pack you must lose the fat around the belly first! Its not rocket science. Please see the diet guide above. Look at it this way: if a fat lad did 200 sit ups a day for 2 months he would have a six pack. But you would not be able to see it. As it would be hiding under the excess body fat. A six pack can only be achieved through good diet and hard work.

Sit Ups: try to do about 100 to 200 sit ups per day.
Exercise Ball: They are great for crunches, twists, rolls...just about any exercise you can think of. Because you must stabilize your body on the ball you use many more muscle groups when doing regular crunches.
Drink less Beer: to

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