With summer distractions gone, fall is a great opportunity to crank up your fitness routine. Studies show that 32% of men and 34% of women are overweight. Having a great looking body takes a combination of intensity and intelligence. But the good news is you can get the maximum results from your exercise and diet program in the least amount of time simply by remembering a few important techniques.  If you spent the summer sucking in your gut and praying for a cold spell, now’s the time to get your fitness program in high gear. Here's to a productive fall . . . Set your goals now. Commit to them. And make them happen. TOP 10 WAYS TO LOSE WEIGHT AND LOOK GREAT FOR THE HOLIDAYS
	1. Cardiovascular exercise. Let’s face it, you spend at least 30 minutes per night flipping through the dial with the channel changer. Instead, put your feet on the street for a half-hour of running, walking, or biking, 3-4 days per week.
	2. Drink water and lots of it. Water helps drain your system of unwanted toxins that keep the sag and flab on your body. Consume 8-12 glasses of water per day as if your body depended on it-it does.
	3. Eat more meals. If you make a big deal out of a big meal, try instead to prepare smaller meals, say six a day, while keeping from becoming too hungry or too full. This should shoot your metabolism into overdrive and help fuel fat loss.
	4. Fit the fiber into your diet. Fiber is highly effective in helping you to reach your ideal weight. It not only fills you up, but recent studies conclude that it also keeps your body from absorbing excess calories. What more could you want?
	5. Get strong. Strength and resistance training is essential to any fitness routine. Studies show resistance training can increase muscular strength and endurance in both men and women by at least 25%, and even at rest having a bit of extra muscle mass will help you burn even more fat. It’s never too late to start. Not only will you look better, but you can lower your blood pressure, increase bone density and boost metabolism!
	6. Maintain a healthy diet. Become leaner by lowering your intake of carbohydrates and raising your intake of protein. Eat less bread, pasta, cereal, and rice. Consume more low-fat dairy, skinless chicken, turkey breast, lean beef, and whey based protein drinks. Raise your protein intake to 25-30% of your diet.
	7. Become condiment conscious. Watch how you use seasonings and spreads. A tablespoon of sugar or a slab of mayonnaise can turn a healthy dish into a dieter's nightmare. Seek alternatives like honey mustard, or low-cal sweeteners.
	8. Set fitness goals for yourself. Without a mountain, there cannot be a mission. Goals will keep your workouts exciting, fresh, and meaningful.
	9. Keep your shelves and refrigerator packed with healthy foods. That means that you won't be subjected to eating on the fly, which can often lead to Big Macs, Big Fries, and ultimately, Big Problems.
	10. Forget what they told you in school. Cheat now and then. If you don't allow yourself an occasional "cheat day" on your fitness and diet plan, chances are you won't stay on track all the way to next Summer.