Diet
We recommend a low carbohydrate diet as a complement to our product. These diets are pretty easy to follow because they do not stress calorie or fat restriction. You can eat allowed foods until you're satisfied and therefore you'll usually never feel hungry.

How do these diets work? Glucose is the body's preferred fuel source, so when starches and sugars are consumed, they are converted to glucose and burned for energy leaving fats with nowhere to go except storage. If glucose is not available because of carbohydrate restriction, the body will burn its stored fat for energy.

A Low Carb diet will work for any healthy adult who wants to lose body fat and retain muscle mass while not feeling deprived.

Low Carb Foods
You may choose from any of the following foods which you are free to consume until full:

Lowest Carb Veggies Low Carb Veggies Condiments Meat Dairy Misc alfalfa sprouts artichoke mustard beef plain yogurt eggs Bok choy artichoke hearts mayonnaise chicken sour cream luncheon meats celery asparagus olive oil turkey cream cheese beef hot dogs chicory bamboo shoots sour cream pork hard cheese macadamia nuts chives bean sprouts chopped egg fish butter almonds cucumber broccoli bacon bits (real) duck heavy cream   daikon broccoli rabe grated cheese lamb     endive brussel sprouts   game     escarole cabbage   shellfish count carbs     fennel cauliflower         lettuce collard greens         mushrooms dandelion greens         parsley eggplant         peppers hearts of palm         radicchio kale         radishes leeks           onion           pumpkin           rhubarb           sauerkraut           scallions           snow peas           spaghetti squash           spinach           string beans           summer squash           zucchini

You'll notice that you have a wide selection of foods to choose from and the ability to put together some interesting salads utilizing veggies and meat, for example. From chicken Caesar with bacon bits to a Southwestern Chicken salad there are some delicious options available to you.

Here's the great part. Since calories still do count, even on a low carb diet, and since fat contains the highest concentration of calories per gram of any food, you can feel free to use salad dressings on your salads without concern for the calories because Xenical will absorb a good portion of them before you ingest them, or your appetite suppressant medication will help you eat less and thereby decrease your calories.

Exercise
At the end of the day, no matter which diet you choose, calories still count. Therefore the more energy you use in the course of a day the faster you will see results. The only way to consume energy efficiently is through aerobic exercise.

What exactly is aerobic exercise? Simply put, any activity that approaches your target heartrate* but leaves you breathing evenly (getting your so-called "second wind") and is of at least 20 minutes duration constitutes aerobic exercise.

Aerobic exercise burns more calories per minute than weight training or anaerobic exercise, although since the muscle is the engine which burns the calories you should include some strength training as part of your exercise program. You don't need to join a gym or buy expensive equipment; a simple pair of dumbbells will suffice.

You can't beat running or jogging when it comes to burning the maximum number of calories per minute of exercise. To start, however, you should begin with a walking regimen followed by a Jog n' Walk routine. The idea is to keep a heartrate at your target level for a sustained period of time, no less than 20 minutes as mentioned. As you begin to lose weight and your conditioning improves you may eventually graduate to Running only.

If running or jogging doesn't happen to be your cup of tea, or if knee or back problems prevent it, there are other aerobic exercises you can engage in which will give you decent results.

* For target heartrate…subtract your age from 220. 75%-85% of that number is your target heartrate range.

You Can Do It
You've got all the tools you need to construct a better body and improve the level of your overall health and fitness. Be patient. Stick to your plan, be consistent and just remember: a surely as 2+2=4, you will lose weight…you must lose weight if you expend more calories than your body absorbs. It's simple mathematics.

Xenical gives you a headstart by blocking the absorption of a large percentage of those calories, the ones which come from fat, or your appetite suppressant medication will help you eat less and thereby decrease your calories. Now it's up to you to finish the race. And as a well known athletic shoe company so simply puts it, "Just Do It." Because you can!