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Getting and maintaining a fit body takes work; there's just no way to cut corners and be successful. However if you are confused by exactly how to go about attaining a fit and healthy body, you are not alone. Fortunately, nutrition and fitness experts, Kelli Calabrese, MS, CSCS and Christopher Mohr, PhD, RD, are here to give you the skinny on today's "Hot or Not" diet and fitness claims so you can stay on track to getting and keeping a lean, healthy physique.Hot or Not? Eliminate carbohydrates to drop weight and firm upNot: Carbohydrates have been demonized in the popular press.

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Walking is a great way to lose weight. Though it doesn't burn as many calories as other activities, it is easy to do, doesn't require anything but a good pair of shoes, and can be done anytime. It's less threatening than going to a gym, especially for those who are obese. There are several ways to add walking to your weight loss program. Let's explore the benefits of walking off the weight and how you can incorporate it into your life.Even though walking isn't as high-intensity as several other exercise regimens, its greatest benefit is that it burns a higher percentage of fat. According to the Diabetes Prevention Program, walking about 150 minutes per week and decreasing your body weight by 7% gives you a 58% less chance of developing Type 2 Diabetes. It also reduces your risk of getting breast or colon cancer. And walking is good for your whole body. It strengthens the heart and bones, improves fitness levels even in short bouts, boosts brain function, and lifts symptoms of depression. After you've been walking a couple of months you are more fit, making it easier to participate in higher-intensity activities.Experts recommend working your way up to an hour of walking at a moderate pace each day. To begin, try walking around your office building at lunch time or around the block after dinner. Or start with a set amount of time. Whether you choose to measure your walks by time or distance, there are several ways you can work up to the suggested hour a day. The most popular is to break your time up into smaller chunks, which is just as effective. Try taking six 10-minute walks a day, or three 20-minute ones. In the morning, during lunch, and after dinner are the most popular times. While this may not lead to quick weight loss, you will feel healthier as each week you are able to walk farther and faster.The next recommendation is using a pedometer. This small device usually clips on your shoe or waistband and measures the amount of steps you take each day. The initial goal is usually around 10,000 steps daily. This is helpful because it also counts the amount of walking activity you do in everyday tasks, such as going to the copier at work or out to your car. It is important when using a pedometer that you still devote time to walking. If your normal amount of steps is close to 10,000 daily, that goal will not do anything for your weight loss. Try increasing it to 15,000.No matter what method you choose, it is important to follow a sensible diet along with your new exercise program. Exercise alone is not enough to become a healthier you. If appetite is a problem, add supplements. Consider a natural appetite suppressant like hoodia. This South African herb works great to curb hunger without compromising energy or mood. If you are always on the go, try a fast acting version like a hoodia shot.

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