Fish: Good fat vs. bad

In seafood, it's key to know which fat can help your heart -- and which can hurt it. The fat in seafood is the kind you want to eat -- even in a low-fat diet. A "fatty" fish still has less fat than the "leanest" red meat. Better yet, the fat in fish helps prevent heart attacks. For maximum benefit, resist the urge to cook your seafood in butter, or ordering it fried out -- almost all oils used for commercial frying contain artery-clogging fats. Cook seafood at home with small amounts of canola or olive oil -- or no added fat.

Eat more to Weight Less

If you want to lose weight permanently, eating several small meals throughout the day to help you with this. Try to eat a small meal consisting of protein, fat, and complex carbohydrate. An example would be; for breakfast 1 hard boiled egg, and an orange, at 10am have a can of tuna on toast, for lunch a Chicken breast and any vegetable, at 2pm have a protein shake, for dinner a chicken breast and vegetable, in the evening have some celery and peanut butter. You get the idea. Avoid sugar, bread, pasta, salt, but not fat.