by Scott Bryant | Sep 3, 2024 | finess training
10 Days Diet, Lifestyle, and Nutrition Exercise
Diet Tips for a Healthier, Balanced Life Battersea
There are so many fad diets out there I can’t even keep up. I’ve tried a few myself, some have worked (to an extent) and some not at all.
1. Eat a Balanced Diet Battersea
- Why It’s Important: A balanced diet ensures your body gets the essential nutrients it needs to function properly. This includes a mix of proteins, carbohydrates, healthy fats, vitamins, and minerals.
- Tip: Fill half your plate with fruits and vegetables, a quarter with lean protein, and a quarter with whole grains. Incorporate healthy fats like avocados, nuts, and olive oil coconut, oils into your meals.
2. Stay Hydrated
- Why It’s Important: Proper hydration is crucial for digestion, circulation, temperature regulation, and overall health.
- Tip: Aim to drink at least 8 glasses (about 2 liters) of water per day. but this depends on your hight and body weight. 0.33 you pounds in body weight. You can increase your intake by carrying a water bottle, eating water-rich foods like cucumbers and watermelon, and setting reminders to drink throughout the day.
3. Prioritize Whole Foods
- Why It’s Important: Whole foods are minimally processed and retain more of their natural nutrients compared to processed foods, which often contain added sugars, unhealthy fats, and artificial ingredients.
- Tip: Focus on eating whole foods like fruits, vegetables, whole grains, lean proteins, and healthy fats. Avoid or limit processed foods, sugary snacks, and fast food.have them only as treat
4. Practice Portion Control
- Why It’s Important: Overeating, even healthy foods, can lead to weight gain and digestive issues. Portion control helps manage calorie intake and maintain a healthy weight.
- Tip: Use smaller plates and bowls to help control portions. Pay attention to hunger and fullness cues, and avoid eating directly from large packages.all use palm size of your hands.
5. Incorporate Regular Exercise
- Why It’s Important: Regular physical activity improves cardiovascular health, builds strength, boosts mood, and helps manage weight.
- Tip: Aim for at least 150 minutes of moderate aerobic activity or 75 minutes of vigorous activity per week, combined with strength training exercises at least 4 times a week.
women sleep for fat loss
6. Get Enough Sleep
- Why It’s Important: Adequate sleep is essential for overall health, affecting everything from brain function and mood to metabolism and immune system strength.
- Tip: Aim for 7-9 hours of quality sleep per night. Establish a regular sleep routine, avoid screens before bedtime, and create a restful sleep environment.
7. Manage Stress Effectively
- Why It’s Important: Chronic stress can lead to health issues like heart disease, depression, and weight gain. Managing stress promotes overall well-being.
- Tip: Practice stress management techniques such as deep breathing, meditation, yoga, or spending time in nature. Regular physical activity and maintaining social connections also help reduce stress.
- Why It’s Important: Mindful eating encourages better food choices, improves digestion, and prevents overeating by helping you tune into your body’s hunger and fullness signals.
- Tip: Eat slowly, savor each bite, and avoid distractions like TV or smartphones while eating. Focus on how your food tastes, smells, and feels.
9. Plan Your Meals and Snacks
- Why It’s Important: Meal planning helps ensure you have healthy options readily available, reducing the temptation to opt for less nutritious foods.
- Tip: Plan your meals and snacks for the week, focusing on balanced nutrition. Prepare and portion meals in advance to make healthy eating more convenient.
10. Limit Sugar and Salt Intake
- Why It’s Important: Excessive sugar and salt intake can lead to health problems like obesity, high blood pressure, and heart disease.
- Tip: Reduce your consumption of sugary drinks, desserts, and processed snacks. Season foods with herbs and spices instead of salt, and choose whole foods over processed ones to naturally reduce sugar and salt intake.sea salt is better for you with over 40 minerals.
By incorporating these tips into your daily routine, you can create a healthier, more balanced lifestyle that supports your overall well-being.
Nutrition is essential when paired with an exercise program because it directly impacts your performance, recovery, and overall health. Here’s why nutrition is a must with any exercise program:
1. Provides Energy for Workouts Battersea
- Fuel for Exercise: Carbohydrates, proteins, and fats provide the energy needed to power through workouts. Carbohydrates are particularly important as they are the body’s primary energy source during exercise, especially high-intensity activities.
- Improves Performance: Proper nutrition ensures that your body has enough energy to sustain performance, allowing you to work out harder and longer.
2. Supports Muscle Growth and Repair
- Protein for Recovery: Exercise, especially strength training, causes small tears in muscle fibers. Protein is crucial for repairing and rebuilding these muscles, leading to growth and increased strength.
- Aids in Recovery: Adequate nutrition, including post-workout protein and carbohydrates, helps speed up recovery, reducing muscle soreness and fatigue.
3. Maintains Immune Function
- Nutrient-Rich Diet: Vitamins and minerals, particularly those found in fruits and vegetables, support immune function. A strong immune system helps you recover from exercise stress and reduces the risk of illness. D3 with k can help keep your immune system strong.
- Prevents Overtraining Syndrome: Proper nutrition helps balance the stress of exercise, preventing overtraining, which can weaken the immune system and lead to injury or illness.
4. Supports Weight Management
- Caloric Balance: Nutrition helps manage caloric intake, dose not work for heath.which is crucial for weight management. To lose weight, you need to create a calorie deficit, while gaining muscle requires a caloric surplus.
- Healthy Metabolism: Eating a balanced diet with regular meals keeps your metabolism functioning efficiently, supporting weight management goals.
5. Optimizes Body Composition
- Fat Loss and Muscle Gain: Proper nutrition helps reduce body fat while preserving lean muscle mass. This improves body composition, leading to a leaner and more toned physique.
- Nutrient Timing: Eating the right nutrients at the right times, such as pre- and post-workout meals, can enhance fat loss and muscle gain.
6. Enhances Overall Health
- Prevents Deficiencies: A balanced diet ensures you get all the essential nutrients, preventing deficiencies that can affect health and performance.
- Reduces Chronic Disease Risk: Proper nutrition lowers the risk of chronic diseases such as heart disease, diabetes, and obesity, which can be exacerbated by poor diet and lack of exercise.
7. Improves Mental Focus and Mood
- Brain Health: Nutrients like omega-3 fatty acids, vitamins, and minerals support brain function, improving focus, concentration, and mood during workouts.
- Prevents Mood Swings: Balanced blood sugar levels from a nutritious diet help maintain stable energy and mood, making it easier to stay motivated and committed to your exercise routine.
8. Hydration and Electrolyte Balance
- Prevents Dehydration: Proper hydration is essential for maintaining energy levels, preventing cramps, and regulating body temperature during exercise.
- Electrolyte Balance: Consuming enough electrolytes, especially during intense or prolonged exercise, helps maintain fluid balance and prevents dehydration-related issues like fatigue and dizziness.
9. Maximizes Long-Term Results
- Sustained Progress: Good nutrition supports consistent progress in your fitness journey, helping you achieve and maintain your goals over the long term.
- Prevents Plateaus: Proper nutrition can help you avoid performance plateaus by ensuring your body has all the resources it needs to keep improving.
10. Supports Overall Lifestyle Balance
- Healthy Habits: Combining exercise with good nutrition encourages a holistic approach to health, promoting overall well-being and making it easier to stick to a healthy lifestyle.
- Longevity: A balanced diet combined with regular exercise contributes to a longer, healthier life, reducing the risk of age-related diseases and maintaining physical function as you age.
Conclusion
Nutrition and exercise are interconnected and mutually supportive. While exercise provides the stimulus for fitness improvements, nutrition supplies the building blocks and energy needed to achieve those improvements. Proper nutrition ensures that your body can perform at its best, recover effectively, and progress towards your health and fitness goals. Without proper nutrition, your exercise efforts may not yield the results you’re aiming for, making it a critical component of any fitness program.
by Scott Bryant | Jan 7, 2024 | personal trainer
Overcome Chronic Fatigue Holistically
How to Overcome Chronic Fatigue Holistically in London – Heal Your Energy with Scott Bryant
If you’re constantly drained and running on empty, it’s time to try a holistic approach to chronic fatigue. In London, Scott Bryant combines his expertise as a CHEK practitioner and holistic lifestyle coach to help you reclaim your energy. Using a powerful mix of nutrition, movement therapy, sleep optimization, and stress reduction, Scott helps you identify the root causes of your fatigue—not just mask the symptoms. Reconnect with your body, rebalance your lifestyle, and feel truly alive again.
Breathing exercises, meditation,
Relaxation techniques energising exercise,
How To Overcome Chronic Fatigue Holistically London
How to overcome chronic fatigue holistically many people suffer from chronic fatigue in modern day society working too many hours bad diet Not sleeping enough doing the wrong types of exercise as well as having health issues like adrenal issues with my 25 years I’ve worked with all different Personal Training clients I’ve helped many overcome chronic fatigue by looking at the body holistically looking at mental, emotional diet and lifestyle and exercise. Many people suffer with stinking thinking about themselves Lacking focus on how to do things, and how to push themselves to do more things we have are all negative this will affect the way that you feel and can contribute You look at the way that you think about yourself.
Emotions in our emotions and anxiety to make us feel chronically exercise can make you feel more tired so relaxation exercises with natural remedies. There is natural remedies that can use to help rebalance your mental, emotional state get back on track most mental emotional issues start in the gut is not healthy won’t be as healthy And healing is really important you got hell to heal my mind health
Diet is fundamentally really important if you’re not in the right amount of fat,proteins carbohydrates for your body type will affect your energy levels and your brain focus so when you get this right, your energy levels will improve and mind focus will improve when you eat according to your bodies unique type
Your lifestyle habits will definitely contribute to your chronic fatigue to changing lifestyle habits like going to bed too late eating too much sugar or drinking too much alcohol watching too much TV or being online too much or using your phone too much could be the key to your chronic fatigue
when it comes to exercise, there’s many different types exercises can really drain the body and cause more chronic fatigue but when you get your exercise program right for your bodies type, you will see recovery exercise gives the body more energy and has you lose body fat you will feel better about yourself. I use a specialised system to find what exercise is the best for your body to help you to recover from chronic fatigue. it’s not about training harder it’s about training smarter Less is always more Here are 20 general suggestions that may help manage and alleviate chronic fatigue:.
- Sleep Hygiene: Establish a consistent sleep schedule, aiming for 7-9 hours of quality sleep per night. Create a relaxing bedtime routine and ensure your sleep environment is conducive to rest.
- Nutritious Diet: Adopt a well-balanced diet rich in whole foods, including fruits, vegetables, lean proteins, and whole grains. Stay hydrated and consider consulting a nutritionist for personalized guidance.
- Regular Exercise: Engage in regular, moderate exercise to boost energy levels and improve overall well-being. Start with low-impact activities and gradually increase intensity.
- Stress Management: Practice stress-reducing techniques such as meditation, deep breathing, yoga, or mindfulness to help manage stress and promote relaxation.
- Hydration: Ensure proper hydration by drinking an adequate amount of water throughout the day. Dehydration can contribute to fatigue.
- Caffeine Moderation: Limit caffeine intake, especially in the afternoon and evening, to avoid disrupting your sleep cycle.
- Supplements: Consult with a healthcare professional about potential supplements like vitamin D, B-complex vitamins, and iron, as deficiencies can contribute to fatigue.
- Mind-Body Techniques: Explore mind-body techniques such as tai chi or qigong, which promote relaxation and may improve energy levels.
- Establish Boundaries: Learn to say no and set realistic boundaries to prevent overcommitting and excessive stress.
- Social Support: Build a support network by staying connected with friends and family. Share your experience and seek understanding.
- Cognitive Behavioral Therapy (CBT): Consider CBT to address any negative thought patterns and behaviors that may contribute to fatigue.
- Pacing Yourself: Break tasks into smaller, manageable parts and pace yourself throughout the day to avoid overexertion.
- Regular Breaks: Incorporate short breaks during the day to rest and recharge, especially if you have a sedentary job.
- Warm Baths: Take warm baths to relax muscles and promote a sense of well-being.
- Light Exposure: Spend time outdoors during daylight hours to regulate your circadian rhythm and improve sleep.
- Massage Therapy: Consider massage therapy to help relax muscles and reduce tension.
- Acupuncture: Some people find relief from chronic fatigue symptoms through acupuncture. Consult with a qualified practitioner.
- Hobbies and Enjoyable Activities: Engage in activities that bring you joy and relaxation to enhance your overall well-being.
- Acceptance and Patience: Accept that managing chronic fatigue is a process that requires patience. Be kind to yourself and celebrate small victories along the way.
Here some more blogs for you to enjoy
- Adrenal Fatigue & Fitness Burnout: What Are the Causes?
- Lower Stress Lose Abdominal Bulge Coaching in Battersea in London
- Calorie Counting For Weight Loss dose it work in London
- 9 Health Fitness Tips For Sleep Diet And Lifestyle London
Best online Personal Trainer Scott Bryant
Scott holistic approach to chronic fatigue, looks at mental, emotional, spiritual physical sides of the body, looking at you from the inside out Scott will design you specialised program around your bodies needs Scott has been a master Personal Trainer in London for over 25 years Scott has studied over 40 and work with hundreds of clients over the years Scott has scientific lab testing with clients, as well as practical testing and body mind health Once all these are done. Then he can design you have program designed for your unique body guarantee success for your bodies need you suffering from chronic fatigue or you’re very overweight or you’re suffering with a health problem Scott will guarantee he will get the result for you email or Scott he’ll be happy to chat with you on the road to recovery out fatigue
by Scott Bryant | Dec 24, 2022 | personal trainer
Personal Fitness Trainer One-Day Workshop: London
With Scott Bryant
One-Day Personal Trainer Workshop: London
Scott Bryant 26 years in fitness training and he is master chek practitioner in London.
Awhat they should and shouldn’t stretch. You will also learn about the best Posture rebalancing exercises and how to energise and rebalance the chakra system. Scott has 23 years of experience in the fitness industry, studied with the best in the world, has written three different books and recorded 250 podcasts, and is a YouTuber with over 8,600 subscribers. Scott has helped over 300 clients overcome back pain, lose weight, and become the optimal version of themselves. In this one-day seminar, you will learn all the tricks and techniques Scott has used over the years, and you will get a free copy of his book and a program designed for your body’s unique needs. This one-day workshop will take place when Scott has a minimum of 10 confirmed bookings and will be held on Sundays at our London location.
Why should you choose to come to Scott’s one-day seminar?
Scott has a wealth of knowledge with 25 years in the personal fitness trainer industry, and he has studied with the best in the world, Paul Chek, Charles Poliquin, and Gary Gray. Scott has also read over 930 books and delivered hundreds of personal training sessions. In the past 25 years, Scott has been featured on Breeze FM radio, in the Guardian newspaper, and chatted about in Madonna, Yoga Woman’s, and Golfers Magazines. Scott is a book author, 3 of which are self-published.
Scott will help you to understand that while flexibility is needed, not everybody needs the same posture, performance, and alignment to overcome pain and achieve optimum performance. Additionally, he will show you some exercises that are guaranteed to improve posture and performance.
Scott will show you how to rebalance and realign your client’s energy systems, chakras, to balance the body and mind.
Read Scott ebook it free.
What are the chakra systems? The Chakras are part of esoteric ideas and concepts about physiology and psychic centers that emerged across Indian traditions.[22][28] The belief that human life simultaneously exists in two parallel dimensions, one “physical body” (sthula sarira) and the other “psychological, emotional, mind, non-physical” is called the “subtle body” (sukshma sarira).[29][note 1] This subtle body is energy, while the physical body is mass. The psyche or mind plane corresponds to and interacts with the body plane, and the belief holds that the body and the mind mutually affect each other.[5] The subtle body consists of nadi (energy channels) connected by nodes of psychic energy called chakra.[3] The belief grew into extensive elaboration, with some suggesting 88,000 chakras throughout the subtle body. The number of major chakras varies between traditions but typically ranges between four and seven.[3][4] Nyingmapa Vajrayana Buddhist teachings mention eight chakras, and there is a complete yogic system for each of them.
The important chakras are stated in Hindu and Buddhist texts to be arranged in a column along the spinal cord, from its base to the top of the head, connected by vertical channels.[5][6] The tantric traditions sought to master them, awaken and energize them through various breathing exercises or
Chakra healing
with the assistance of a teacher. These chakras were also symbolically mapped to specific human physiological capacity, seed syllables (bija), sounds, subtle elements (tanmatra), and in some cases, deities, colors, and other motifs.[3][5][31]
Belief in the chakra system of Hinduism and Buddhism differs from the historic Chinese system of meridians in acupuncture.[6] Unlike the latter, the chakra relates to the subtle body, wherein it has a position but no definite nervous node or precise physical connection. The tantric systems envision it as continually present, highly relevant, and a means to psychic and emotional energy. It is useful in yogic rituals and meditative discovery of radiant inner energy (prana flows) and mind-body connections.[6][32] The meditation is aided by extensive symbology, mantras, diagrams, and models (deity and mandala). The practitioner proceeds step by step from perceptible models to increasingly abstract models where deity and external mandala are abandoned, and inner self and internal mandalas are awakened.[33][34]
These ideas are not unique to Hindu and Buddhist traditions. Similar and overlapping concepts emerged in other cultures in the East and the West, and these are variously called by other names such as subtle body, spirit body, esoteric anatomy, sidereal body, and etheric body.[35][36][30] According to Geoffrey Samuel and Jay Johnston, professors of religious studies known for their studies on Yoga and esoteric traditions:
Ideas and practices involving so-called ‘subtle bodies’ have existed for many centuries in many parts of the world. (…) Virtually all human cultures known to us have some kind of concept of mind, spirit, or soul as distinct from the physical body if only to explain experiences such as sleep and dreaming. (…) An important subset of subtle-body practices found particularly in Indian and Tibetan Tantric traditions and in similar Chinese practices involves the idea of an internal ‘subtle physiology’ of the body (or rather of the body-mind complex) made up of channels through which substances of some kind flow, and points of intersection at which these channels come together. In the Indian tradition, the channels are known as nadi and the points of intersection as cakra.
— Geoffrey Samuel and Jay Johnston, Religion and the Subtle Body in Asia and the West: Between Mind and Body[37]
1. A free copy of Scott’s book.
2. free 10 page take home manual.
3. Skills that you can use straight away.
4. free Personally design you a bespoke program.
5. Guest speakers.
7. Learn how to balance you.
8 Learn why one exercise may be all you need.
9.Ask scott any thing about health and fitness.
chek practitioner
The seminar is only open to personal trainers, coaches, and exercise professionals who have an open mind and are ready to learn something new that will enhance their Personal Trainer business and help their clients. It costs £250 for the one-day workshop in London.
If you have any questions about Scott’s one-day seminar, please contact him via the Live Chat on the website or email him. Scott is more than happy to talk to you about the benefits of his unique one-day seminar! Call Scott on 07841144878 to book or live chat on home page
by Scott Bryant | Feb 7, 2022 | personal trainer
Dumbbell Weight training
Battersea in London
in
Your home, gym, office, or nearby park
To get your body, strength, and fitness back again
Dumbbell weight training has been around since as early as 1743. Dumbbells have been a ‘go-to choice’ for physical fitness, strength, and conditioning. Everyone should be using dumbbells: men, women, and kids ages 11 up to age 80! As we age from 30 onward, we lose bone mass, strength, muscle, endurance, and tone in our bodies. However, weight training and working out with dumbbells can help slow down the aging process, fight disease, and overcome lower back pain. Dumbbells are relatively inexpensive, easily fixable, and lifelong investments.
reasons for why you should use dumbbells:
- They activate several different muscles and stimulate muscle growth.
- They can help improve both muscle force and flexibility.
- Working out with dumbbells helps with stress and anxiety
- They can promote coordination and stability for muscles and joints.
- Dumbbells keep you feeling younger.
- They help you lose fat faster and get stronger for all sports.
- Women do not get big and bulky.
Dumbbells and home training: you can do hundreds of exercises with dumbbells at home, and they don’t take up too much room! When you have a set of dumbbells, you can build serious muscle from the comfort of your own home. With a weight in each hand, you’ll be amazed at the burn — and build — that results after only a few sets of lunges or curls. You can buy and add more weight and exercise as you get stronger.
Dumbbells and getting stronger: Can we build our bodies only with dumbbells? You can absolutely bulk up with dumbbells, but you’re going to hit a wall if you don’t keep adding weight. If you consistently lift the same weight, you will not get bigger. But, if you have a successful, personalised program and keep increasing weight every 2 -3-4-6 weeks, you will get stronger and leaner and look and feel better! Success is all about a good program and strong coaching.
Weight training with dumbbells for beginners:
- Warm-up until you get light sweat.
- Stretch for your kinesiology
- Start with lighter weights.
- Gradually increase the weight.
- Rest for at least 60 seconds and a maximum of 2-3 minutes in between sets.
- Keep your workout to under 45 minutes.
- Gently stretch your muscles after your workout.
- Rest for a day or two in between workouts.
- Don’t exceed more than 4 workouts per week- that’s all you need!
- Make sure to have some BCCA, 20-40 grams
- Take fish oils to help with fat loss
- Get at least 8 hours of sleep
- It can take up to 12 weeks to see improvements
Exercising with dumbbells: can help improve, and prevent degeneration of your bone density, i.e., the strength of your bones. This helps avoid broken bones and maintain strong tendons and ligaments. Depending on your age, you may not be that worried about something like this right now. However, exercising right now can help you avoid problems in 40 to 60 years. The things you do today have a tremendous impact on the future. If you keep dumbbell training workouts going as you age, you will continue to look younger and keep the fat off your body. Every sport can benefit from dumbbell workouts.
by Scott Bryant | Feb 7, 2022 | personal trainer
How To lose Belly Fat
Personal coach Battersea in London.
or visceral fat behind your abs also contribute to belly fat. Cortisol is the hormone that stores fat in the belly.Losing belly weight is hard. If it was just as simple as practicing belly fat exercises or a belly fat weight loss diet, we would all have flat bellies and 6-pack-abs. However, as we now see, more men in the UK have belly fat than women. Data shows that women exercise more than men; 60% of men are overweight, stressed, tired, and in pain. Data also shows that women live longer than men, so why are gyms and personal trainers not fully booked with men and women training to get flat bellies? Many don’t think they can achieve their goals or are simply confused about what to do with so much conflicting information on the web, in books, and in the media.
I hope that my blog helps you better understand why many individuals do not have flat bellies, and what I can do about it at London with my 22 years as a Master C.H.E.K Practitioner, personal trainer, and strength coach.
is there anything such as ‘fat burning food?’
There are some foods that can help you lower your body fat. Fish, for example, is high in omega oils and healthy fats. These can work together to lower cortisol, which will ultimately help you to lose belly fat. Avocados, nuts, and seeds also have healthy fats that give you energy and keep you fuller for longer.
Plastic surgery, like liposuction, is also an option, but there are some negatives to this. For example, if you don’t exercise or change your diet post-surgery, belly and body fat can, and will, come back.
Your hormones can significantly contribute to a loose belly. Cortisol is a stress hormone, so fats stored in the stomach when we are overly stressed. However, when hormones are in balance with your lifestyle and habits, like exercise, sleep, and diet,your body can better maintain its weight. While keeping healthier diets, exercise, and supplement intake are all crucial, you must also get your hormone levels checked to be on the road to losing your belly fat.
It’s more difficult for women to get a flat belly because men have the testosterone advantage. This is why we see men in the gym getting fit in just 12 weeks. Women have more hormones are much more than men because of making babies, menstrual cycles, and birth control. Birth control can cause an unbalance in women’s hormones, further causing belly inflammation. Menstrual cycles, pelvic tilt, posture issues, and having babies can cause women not to have a flat belly.
How can I focus my exercising on reducing body fat?
While no exercise will truly spot reduce, many exercises can help! Contrary to popular belief, these helpful exercises are not crunches or the plank. Instead, they are more challenging and require you to use more muscles, like the deadlift squat, high pulling dumbbells, and using kettlebells. Exercises like spinning, aerobics, yoga, and using the treadmill have more fat than sprinters. so if are doing spinning and aerobics and yoga and treadmill, you may not be getting a Flat belly Because these exercises can raise cortisol in the body, never workout late at night, and aim to exercise by 3pm if you’re really looking to lose belly fat
Male 6-packs and flat bellies, and why you don’t have all of that: Having a beer belly causes many issues, like diabetes, lower back pain, lack of balance, and lack of endurance in the bedroom. Some men have more body than women with have 20% body fat men can have up 40% fat this is a lady mend they need to get real stop the been and get in the gym with a London personal trainer or coach to help you with diet, exercise, and lifestyle.
6 ‘must-do’s, for men and women, to lose belly fat:
- Get your hormones checked
- Don’t overtrain in the gym
- Get a workout program
- See your doctor- women, inquire if your birth control could be the culprit.
- Workout 4 days a week.
- Eat real, whole foods for a balanced diet for your unique body type
- Eeat more healthy fatsgood fats fats are not bad they will help you lose fats
