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At this time of year, we can use every last tip to help avoid excess weight gain. So here are 5 fat loss tips for beginner & advanced readers.

1) No liquid calories (with the exception of a post-workout drink). Get rid of all the juices, the sodas, and the sports drinks. Sugary liquid is the last thing you need when you are trying to lose fat. Lay off wine and beer and other alcohol drinks, Mixed drinks can sneak up on you (like "Jack and Coke", which is over 200 calories - 100 calories from booze and 100 calories from mix).

2) No fast food. Avoid fast food restaurants. Even if you choose what you think is healthy, remember this - fast food restaurants are all about profit. Since they are about profits, they often use inferior ingredients - especially cheaper protein.

It's been said fast food restaurants can be healthy if you choose right. But you know that that is mostly public relations. If it's fast food, it's poor food. Grabbing a chicken breast on a white bread at your favorite greasy spoon is "barely" healthy eating.

The politically-incorrect truth is that it's going to take time and effort to eat properly. You will have to prepare and serve healthy meals. You will have to spend time preparing and cooking your food. That's the truth. But you know it will taste so much better than fast food, which will make you more alert. Eating fast food will sap your energy, and you'll wind up taking an afternoon nap at your desk. Make one small improvement to your nutrition everyday for the rest of your life.

3) Eat more fruits and vegetables. If you are eating 2 servings per day, then go up to 4 servings per day by the end of the week. And even if you think you are doing great by having 5 servings per day, you still need to double that (take 2-3 weeks to work your way up to 10 servings per day). Stick with fiber-rich fruits and vegetables - organic if possible.

4) Eat 1oz of almonds or walnuts per day (1/2 oz in the AM, and the other half in the afternoon). Most nuts are roasted in oils (possible source of trans fats), so stick to natural or dry-roasted nuts. Don't panic...this small amount of nuts won't make you fat, but will fill you up and help you lose weight.

5) Be consistent with your workouts, and make sure your fat burning workouts are efficient and effective. Stick with the Turbulence Training fat burning workout system to make it easier on you. Don't fret the details.Train consistently, whether it's morning before or after breakfast, at night before or after dinner, or at 1pm on days when the moon is in line with Saturn.

6) BONUS TIP: Go for a walk after you eat a big meal like lunch or dinner. Any movement is better than sitting around watching TV and snacking, and according to research will help control cholesterol and triglycerides,.

Craig Ballantyne, CSCS, MS

Author, Turbulence Training