Burning off body fat can be accomplished by having a healthy diet and regularly participating in physical activities like weightlifting or cardiovascular exercises. Dieting is also a key part of the equation, and it means more than just cutting calories and eliminating foods. Eating the right foods is just as important. A great way to decrease body fat is by consuming foods that will speed up your metabolism, which can lead to an increase in calories burned.


Grapefruit is one of the greatest fruits one can eat because it has so many health benefits associated with it. Recent studies have linked high levels of Vitamin C in the bloodstream with lower levels of visceral fat around the stomach. Grapefruit, a great source for vitamin C, also has other antioxidants that helps the body to efficiently use insulin. This leads to keeping your blood sugar level under control and jump starting your body to burning more calories. Apples and pears are healthy alternatives to grapefruit. They are also high in Vitamin C and low in calories.

Green Tea

Green tea has become a popular ingredient for many weight loss supplements. The green tea extract has been shown to increase metabolism, burn calories and effectively aid in weight loss. Recent studies have reported that exercisers burn more calories when combining green tea with exercise than those who don't. This powerful drink is a must for those wanting to increase their metabolism and shed body fat. Coffee has similarities to green tea due to the caffeine and can be a healthy alternative as long as you don’t add too much sugar and cream.

Hot Peppers

Hot peppers like cayenne, jalapenos and habaneros, help to speed up the metabolism due to their powerful spicy ingredient Capsaicin. In addition to speeding up the metabolism, Capsaicin is also linked to numerous other potential health benefits like relieving muscle pain, improving poor appetite and improving circulation problems.


Garlic contains an ingredient known as allicin that helps to eliminate unhealthy fats within the body. Recent studies have also linked garlic to boosting the fat-burning process and lowering blood sugar levels. But it's typically recommended to add garlic to a meal and not consuming it solely.

Wild Salmon

Fish have a great reputation for being healthy and they are vital to anyone's diet. They are loaded in vitamins, minerals and Omega 3 fatty acids. They are low in fat and high in protein, and fish like wild salmon and tuna also have additional fat-burning benefits. These fishes help to breakdown the body's difficulties with absorbing insulin. They also help by triggering hormones that suppress appetite. Recent studies have found that wild salmon and tuna can alter levels of leptin, a hormone that directly affects your metabolism by telling the body whether to burn or store the calories.


Cinnamon was once one of the most valuable commodities on the planet. More valuable than gold or silver. It has a long list of reported health benefits from reducing blood sugar levels and inflammation to treating yeast infections and lowering cholesterol. Recent studies have reported that cinnamon is also an antioxidant and believed to help enhance the fat-burning process. It's recommended that cinnamon be added to meals and not consumed solely.


The most abundant beverage on the planet is water. There are dozens of proven health benefits from drinking enough water. A recent international study reported that water helps to boost the metabolism, which allows the body to burn more calories. Drinking ice cold water prompts the body to go into overdrive to heat up the water in your body, thus burning more calories. Drinking water also helps to fill you up, making you less hungry.

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Dual Fit


Every living, breathing, walking, running, lifting person needs fat. For those of you sticking to a low-fat diet, you may not being seeing the results you want. But knowing the difference between good fats and bad fats can definitely help you reach your goals.


Fat is one of the three marvelous macronutrients. It is found in many foods either as good fat or bad fat. You may see the term "lipids" being used in place of fat. A lipid is just another way of saying fat. The human body needs fat for many reasons. It helps to cushion your organs, provides insulation, helps absorb the fat-soluble vitamins (A, D, E, and K), stores energy, and may be used by the body as fuel.

Fat is the densest of the macronutrients and provides the most calories, mostly because it stores the most energy. One gram of fat contains 9 calories in comparison with carbohydrates and proteins having only 4 calories per gram.

There are two main forms of fats, solids and liquids. Liquid fats, or oils, are fats that stay in a liquid form while at room temperature. They typically do not mix well with water. Solid fats remain solid at room temperature.


Yes, fat is good, and there re two types of good fats: Monounsaturated fats and polyunsaturated fats. These two types of fats are the good kinds because they play a role in raising your HDL cholesterol, or good cholesterol. Having high levels of HDL help to fight the body against heart disease, diabetes, cancer and other obesity-related illnesses.

Monounsaturated fats (MUFAs) have been shown to significantly decrease your risk of heart disease. MUFAs are also known to help decrease your belly fat. If you ever look at an ab diet, the majority of the diet consists of eating monounsaturated fats.

Examples of monounsaturated fats: Avocados, walnuts, almonds, sunflower seeds, flaxseed, olive oil, canola oil and dark chocolate.

Polyunsaturated fats are the other kind of good fat. There are two types of polyunsaturated fats: Omega 3 and Omega 6. Both have been shown to lower your LDL cholesterol, or bad cholesterol. LDL cholesterol has been linked to heart disease, diabetes, cancer, and many other deadly illnesses. The lower your LDL cholesterol…the better. Consume polyunsaturated fats to get that number down.

Examples of polyunsaturated fats: Safflower oil, sunflower oil, flaxseed oil, cold water fish and walnuts.

While your body needs a certain amount of fat to survive, consuming too much can cause a negative effect on the body. Eating high amounts of fat can ultimately lead to weight gain so it's important that you find a good balance between your fats.


These are the types of fats that you should stay avoid. The typical American diet makes that pretty hard to do, but try your best not to consume too much of these fats or you could end up severely overweight or with a life-threatening illness. The two types of "bad" fats are saturated fats and trans fats.

Saturated fats are a solid fat, solid at room temperature. They are bad because they are known to raise your LDL cholesterol. Remember, LDL cholesterol is your BAD cholesterol. You don’t want to have a high LDL.

Examples of saturated fats: Fatty beef, lamb, pork, butter, cream, cheese, and many other animal products. Vegetable sources include coconut oil, palm oil and kernel oil. Also found in baked foods and fried foods.

Trans fats are the worst of the worse. You want to limit your intake of trans fat as much as humanely possible. While monounsaturated, polyunsaturated and saturated fats naturally occur in many foods, trans fats do not. They are synthetically made in some lab by some Joe Schmo. Another name for trans fats is partially hydrogenated oils. They are called "hydrogenated" because what they do to create these fats is add hydrogen to liquid vegetables oils in order for them to become solid.

These kinds of fats have absolutely no positive effect on the body. In fact, your body would thank you very much if you never consumed trans fats again. They raise your LDL, lower your HDL, and put your body all out of whack. Consuming a diet high in trans fats will most likely give you a one-way ticket to heart disease.

Many, many foods in the modern American diet contain these evil trans fats. Why? Because they help to preserve the shelf life of food, taste good and are dirt cheap.

Examples of trans fats: Fried food, donuts, pies, pastries, cakes, cookies, crackers, pizza, chips. and all that other junk.


You should eat fat. Fat is good for you, if you are choosing the right foods. Eat a diet that contains the examples stated above under good fats and avoid the examples of fats stated under bad fats. It seems simple, but many people today still grab for those cookies or cakes. Your body deserves better.

Go into your kitchen and take a look at the ingredients list on the back of each food in your household. Whenever you see the word trans fat or partially hydrogenated oils, throw it out. I don't care if it's your favorite box of cookies or bag of chips, you shouldn't be feeding your body that crap. Next time you do your food shop, pick up the box of food you’re about to buy, read the ingredients, and scan for those two magical words. If you see them, put it down! Little changes will make a big difference in your life. Eat healthier, be healthier.

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Dual Fit, Fats


Have you ever heard the phrase, "Abs are made in the kitchen"? Well, getting that six pack you have been dreaming about requires both commitment inside the gym and the kitchen. You can do a million crunches and still not see those abs if you aren't eating properly.

There is another popular phrase that goes along with it: "You can't out-train a bad diet." Working out can only do so much for your body. After a while, you have to look at what you are putting inside that precious little mouth of yours. Many people have the six pack, but it is just hidden underneath that little layer of fat. (How annoying.) Eating the proper foods can make a big difference. So what foods should you be eating?

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