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HEALTHY EATING AND BODY FAT To ensure maintenance or reduction in body fat is to balance the energy you take in (food) with the energy you expend (physical activity). If more energy is consumed than is expended, the result is excess body fat. Dieting alone will not reduce body fat, as more calories need to be expended through physical activity than the amount of calories that is eaten. The key to losing body fat is to eat a moderately low fat diet combined with aerobic and strength exercises. Not only will this reduce body fat, you will remain motivated to exercise as you will have the right fuel to begin and maintain physical activity. It is suggested that eating frequent small meals each day of complex carbohydrates (fruit, vegetables, whole grain breads and crackers) will maintain your blood sugar and therefore keep you energised. It will also increase your metabolism and this will assist your body to burn more calories. Try to avoid refined carbohydrates (such as biscuits, cakes, and lollies) as although they will increase your blood sugar very quickly to make you feel energised, it does not last long and your energy will drop just as quickly subsequently making you feel lethargic. A misconception is to avoid carbohydrates altogether (breads, potatoes, pasta) in the fear that it will increase body fat. Complex carbohydrates are a major source of energy and by missing these out of your diet, you will lose energy to exercise and therefore impact on your ability to reduce excess body fat. It is recommended to eat a combination of foods including complex carbohydrates (wholegrain breads, crackers and pasta, fruit and vegetables), protein (meat, fish, eggs) and fats (avocado, olive oil, nuts). Remember to stay hydrated. Water is necessary for our organs to function efficiently, regulate our body temperature and aids with digestion. Without it we can become dehydrated and this may lead to heat exhaustion or heat stroke. It is recommended to drink enough fluids (water, fruit juices, soups) to ensure your urine is clear or light coloured. If it is yellow or darker you may be dehydrated. Make sure you drink fluids before you feel thirsty, as feeling thirsty is a sign that your body is not hydrated enough. Cellulite – more women are likely to have cellulite than men and put bluntly, cellulite is fat. The most effective way of reducing it is to combine healthy eating with aerobic and strength exercises.