Fat. more evidence is coming out that not all fat is bad for you and many people aren't getting enough fat or enough of the right kinds of fats in their diet. Saturated fats and trans fats are artery clogging and need to be avoided. But good fats such as olive oil and omega threes, as you'd find in salmon are good for you. But just as one cookie might be okay, but five is not okay. monitoring how many fat grams you take in a day is just as important as knowing your sugar intake.

So here are some simple guidelines. If you weigh less than 175 pounds, you need 33 grams of fat per day. If you weigh between 175 and 219 pounds, you need 42 grams and from 220 pounds to 249 pounds your target It would be 50 fat grams. You don't want to go over this amount. How do you know how much fat is in the food you eat. This is where reading labels is crucial.

But notice how many servings are indicated and divide the fat grams by the number of servings to get your result. Sometimes low fat foods have other fillers such as extra sugar to boost the flavor. So you need to be an informed consumer. Organic or not organic. This is the question. In our society today, we are exposed to more toxins than previous generations.

We put pesticides on our lawns, in our homes, in our offices, and worst of all on our foods. Pesticides are a known carcinogen. The question is how many toxins can your body fend off before it becomes saturated? Every one is different because each person's immune system is operating at a different level. One of the most positive things you can do is to limit your exposure to pesticides. And you can do that by eating organic.

However, organic food is more expensive than non organic. And maybe you can't afford the extra expense but you still want to protect yourself and your family. Not all foods are contaminated by the pesticide treatment. However, in foods with thin skins, the pesticides seep into the meat of the food. Therefore, due to the high concentration of pesticides on those particular foods, it is recommended that you buy those foods only in their organic form. So here are the foods that you really probably want to eat organic.

Strawberries, blueberries, rice, bananas, babies Food, green beans, red bell peppers, apples, peaches, cherries, grapes, soy beans, potatoes, raisins, corn, and milk. Actions action steps. So today we've talked about the importance of knowing how many fat grams you require daily, as well as good fats versus bad. We also talked about the importance of reading labels, so you'll know what type of fat you're eating. By the way, the highest ingredients are usually listed first on the label. So what's listed first is what you're getting the most of.

Finally, we talked about which foods it's best to eat and their organic form. So here's your action step for today. Write down the fat grams amount of everything you eat today and chart where you are in terms of the numbers. You close to the recommended amount of fat grams for your weight. Second list of foods that you ate that contained trans fats and saturated fat, because these are the foods you'll want to avoid in the future calories. You know, we had to talk about calories.

So why is counting calories so important? It's because many people eat unconsciously and they don't realize how many calories they're actually consuming. The power of knowing how many calories you're eating is this, your goal is to lose 7% of your body weight. And there are only two ways to accomplish this. And that means either eating less or moving more. To lose one pound, you need to eat at least 500 fewer calories per day.

If you eat the same number of calories, as you've always eaten, you'll have to burn off those 500 calories through exercise. So you have two ways to accomplish your weight loss. And for the most success, you need to use both of these. And this doesn't mean that you can't enjoy your favorite foods. But it does mean that you'll have to make choices that are consistent with your goal, which means choosing foods that are lower in fat and calories. The best way to know how you're doing is by counting calories.

Fortunately, there are some great online calorie counters to help you track not only your daily calorie intake, but also your fats and carbs and sugars. My Fitness Pal comm offers a cool little app that allows you to chart your calories and it also tracks your fat grams carbs, sodium and sugars. Another great resource is calorie king.com. You may want to try out both of these online calorie counters because you may be surprised and educated by what you discover. Also, tracking your calories is the behavior that's linked not only to weight loss, but to keeping the weight off. Women who lose weight and continue to keep a daily food journal and track calories, which can both be done with the apps are shown to keep the weight off over the long term.

And isn't that what you want? You want this diabetes threat to be a thing of the past right over. Another perk of using the app is having built in accountability like having your own online calorie coach. Many things can affect a woman's body weight, including fluctuating hormones, retaining water, etc. So it's probably a good rule of thumb to weigh once a week. That way you're not obsessing about how much you weigh each day.

If you stick to the program, you will lose. action steps. Your action step for today is to check out my fitness pal dot com or calorie King calm and sign up for one of them. I think you'll find them easy to use and something you'll want is one of your weight loss tools.