Goal setting
The first step to the whole process.

Start counting calories
This is an exercise in portion awareness. Your success will depend on using a daily nutrition log.

Get accurate composition tests
Having consistent and accurate body composition tests will help keep track of your progress.

There is only one way to lose body fat
The rule is simple: Eat less calories than you expend.

Eat more often
The golden rule to speeding up your metabolism.

Drink your water
Get it into you and lots of it.

Balance out the macronutrients
The ratios of food we consume is vital to the nutrients we require.

No junk food
You wouldn't put bad fuel into your car, would you?

Eat fat! It is a nutrient
Essential fatty acids are responsible for ever 1,000 biochemical actions within the body.

Flax your body
Flax seed oil is the number one choice for essential fatty acids.

Avoid 'fat-free' foods
The current fad of eating 'fat-free' foods is actually making people fatter.

Monitor protein portions
This nutrient can't be stored in the body but is essential for maintaining and building muscle.

Beware the baked potato
Stick to nutrient-rich carbs and avoid the empty ones.

Don't be a carboholic
Most of us consume way too many carbs.

Your shopping list
At a loss of what to buy to meet your nutritional requirements? Use this simple list the next time you are at the grocery store.

Helpful hints
A few pointers for living a healthy lifestyle.