Don’t get caught up in Fat-free food frenzy. Fat-free foods are very high in simple carbohydrates and will increase your insulin, which will “Feed” your fat cells making you fatter very quickly.

A good nutrition plan starts when you’re making your grocery list. Then of course you have to stick to list! Another good idea is to shop for your groceries just after you’ve eaten. This way you won’t be tempted to fill up cart with junk food.

Nutritionally poor food is fine in moderation. But don’t over-do it. Take one day each week to satisfy your cravings. You won’t eliminate all good things you’ve done over rest of week. There's little wrong with it and in fact it’ll help you stay on track.

If you try to eliminate your favorite “junk food” completely it’ll lead to binge eating in only a couple of weeks. Then you’ll have a lot of trouble getting back on track.

When it comes to meats chicken, tuna (and most other fish) and turkey are your best choices. They’re lower in fat, which means they’re lower in calories as well and have less cholesterol.

But don’t eliminate red meats. They’re not only an excellent source of protein but also of iron, zinc and creatine (which helps tremendously with fitness). So try to include a couple of meals each week that contain red meats.

Banana’s, oranges, grapefruit, and other citrus fruits are best fruits. They're rich in vitamin C and potassium. Eat fruit and drink juices daily. But be aware fruits and fruit juices contain a lot of calories, so if you’re trying to lose weight once a day is good enough.

Supplements are meant to supplement healthy eating, not compensate for poor eating habits. But if you aren’t getting nutrients you need, for example you’d need to drink a ton of milk plus take other calcium rich foods each day to get calcium you need, then a calcium pill a day may be a good idea.

Exercise is not an option. Cardiovascular exercise and more importantly resistance exercise (weight lifting) is essential for good long-term health. Muscles will increase your metabolism making it possible to lose fat, and resistance exercise has amazing benefits for your heart and other organs.

A daily vitamin E may help protect against heart disease and cancer. Because people cannot easily get enough vitamin E in common foods, a supplement of 200 to 400 international units (IUs) per day is a wise health investment.

About Author:

Phil Beckett is author of ‘The New Women’s Guide To Successful Weight Loss & Fitness’ and Fitness Director at Women’s Health & Fitness Inc. He’s helped thousands of women succeed with their weight loss, health & fitness goals over past 14 years. Visit http://www.womens-health-fitness.com to contact Phil with your questions.

About the Author:

The most difficult thing is actually getting into your running shoes and going to gym. But once you begin your workout, relax and enjoy process.

Yes, exercising can and should be somewhat rigorous but it is just that investment which makes it supremely rewarding. As with anything, if you're in moment, you can fully appreciate experience and truly enjoy process.

8. If you want to maximize your results or fat loss efforts, you've got to eat breakfast.

Even if you don't exercise at all, breakfast remains most important meal of day. You breakfast should canteen complete proteins and complex carbohydrates.

9. Eat fat to lose fat.

Healthy fats are necessary to your body for a bunch of reasons: regulating hormonal production, improving immune function, lowering total cholesterol, lubricating joints, and providing basics for healthy hair, nails and skin.

One distinction you must be aware of it is difference between healthy fats, and dangerous fats.

Good fats are monounsaturated fats like olive oil, peanut and canola oil, avocados, all natural peanut butter and nuts; and omega-3 fats like salmon and mackerel and soy-based foods.

Bad fats are saturated fats, partially hydrogenated fats, and trans fats.

10. Drink plenty of fresh clean water.

Yes, you've probably heard this over and over again. But there's a reason for it; it's truth! The recommended amount is approximately eight classes, or 64 ounces, of water every day.

When you're exercising, you need to drink even more. Over 75 percent of your body is water.

Even small deficit of water can radically affect how your body performs. Here's a good rule of thumb: if your urine is a dark yellow or has a strong odour, you're not drinking enough water.

11. For optimum results eat regularly throughout day.

Fasting or overly restrictive diets will enable you to lose weight, in short run. Because way he loses primarily water weight and lean muscle mass.

But in long run, it has exactly opposite effect you want. When you restrict your diet, your body instinctively thinks it's being starved and shifts into a protective mode by storing fat.

You should eat 4 nutritionally balanced meals each day, and should have least one or two healthy snacks. This keeps your metabolic furnace stoked, so you burn more fat at a faster rate.

There you have it. Essential strategies for an effective health, weight loss and fitness lifestyle that will have you looking and feeling better then you have in years, maybe ever!

The hardest part is getting started and sustaining motivation until fitness becomes habitual. Once you develop habit, which can take as little as 30 days, your whole life will change for better.