Be a conscious eater Try to make conscious choices about what you eat, especially when tempted to overeat. For example, ask yourself, 'I can eat this if I want to, but do I really feel like it?' You can then choose to eat it (or some of it), or not, as you will have considered the consequences. Not only will it help you feel in control and achieve your goals, it will stop you feeling deprived.
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Obesity Genes Revealed A study of 228 women has revealed genetic variants responsible for body shape. Based on work in the fruit fly Drosophila melanogaster, research published today in the open access journal BMC Genetics identifies natural variation in the human LAMA5 gene as a key determinant of weight. As the prevalence of obesity and related health problems continues to increase worldwide, there is considerable effort being devoted to identify genetic mechanisms that control fat storage.
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Free weight loss and fitness resources
These free dieting, weight loss and fitness tools are designed to help you make the most of your exercise program, increase the nutritional value of your diet,  and keep you motivated and focussed on all your fitness goals. We hope you'll use them to maximize your efforts, eliminate the confusion, and develop a safe and effective program that is right for you.
Provided courtesy of Global Health and Fitness.
- Fitness Analysis
GHF takes a very personal approach to fitness. To be successful, you need to implement a program that is specific to your goals, fitness level, time frame, and equipment availability. Click here to take our free Fitness Analysis. You'll receive specific recommendations based on your responses, including a sample strength-training workout and the best heart rate zone to train in for your goals. And as a special thank you for using this tool, you'll also receive the new e-book, Big Fat Lies, absolutely FREE of charge!
- Protein Calculator
Here you'll find out exactly how much protein you should consume daily, specific to your age, gender, height and weight, activity level, and personal fitness goals. You'll also learn the very best protein sources and have a better understanding of "protein quality" and "protein efficiency ratio." Click here for our free Protein Calculator.
- Calorie Calculator
Interested in finding out how many calories your body "burns" for more than 70 different exercises/activities? The more you learn about yourself and the activities you enjoy doing, the easier it can be to create a plan that meets your goals and your calorie requirements. Click here for our Calorie Calculator. It's free and easy to use!
- BMR Calculator
Your BMR, or basal metabolic rate, is the energy measured in calories that your body expends at rest in order to maintain normal bodily functions. Knowing your BMR is helpful in understanding what your daily caloric needs are. It's influenced by a number of factors, including age, weight, height, gender, environmental temperature, dieting, and exercise habits. Click here for our free BMR Calculator.
- Fat Calculator
This tool calculates exactly how much fat you should consume daily, specific to your age, gender, height and weight, activity level, and personal fitness goals. You'll also learn which types of fat are most beneficial and which types increase the risk of disease, as well as strategies for improving your nutrition and health in general. Click here for our free Fat Calculator.
- Carbohydrate Calculator
Carbohydrates are the best choice for fueling your system and promoting a healthy heart. This tool calculates exactly how many carbohydrates you should consume daily, specific to your age, gender, height and weight, activity level, and personal fitness goals. You'll also learn the difference between simple and complex carbohydrates, as well as the roles and best sources of each. Click here for our Free Carbohydrate Calculator.
- Fibre Calculator
Fiber plays an important role in nutrition and is very beneficial to many aspects of health, including weight management, proper digestion, and fighting the risk of disease. Unfortunately, however, Americans eat an average of only 11 grams of fiber per day, which is well below the recommended 20-35 grams daily. This tool calculates exactly how much fiber you should consume daily, as well as offering suggestions for meeting these guidelines. To try our free Fiber Calculator, please Click here.
- Heart Rate Calculator
Monitoring your heart rate while exercising is a simple, very effective way to maximize the time and energy you put into your workouts. By exercising at an intensity that is right for you, you're much more likely to achieve better results in less time. This tool calculates your very best heart rate range while exercising, specific to your age, gender, fitness level, and personal fitness goals. If you'd like to try our free Heart Rate Calculator, please click here.
- Waist to Hip Ratio Calculator
Your health is affected not only by how much body fat you have, but also by where most of the fat is located on your body. Waist to hip ratio (WHR) analyzes the relationship between your waist and hip measurements to help you understand your body-type and current health status. Use this free tool to find out your body-type, your health status and risk of disease, as well as suggestions for lowering this risk. Click here for our free WHR Calculator.
- Nutritional Food Database
Here you'll find a very easy-to-use, extremely comprehensive online database of more than 16,000 foods, including 100 of the most popular restaurants. You'll receive information on the amount of calories, fat, carbohydrates, protein, fiber, sugar, cholesterol, sodium and alcohol for any given food you'd like to learn more about. Click here to use our free Nutritional Food Database.
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