Fitness News Six weight loss secrets... ...to help you get on the fast track to weight loss success. In south Orange County, Newport Beach, Huntington Beach, and other areas along the coast - personal trainers have long known that much of the population is appearance conscious and tuned to personal health and wellness. Any personal trainer will incorporate good nutrition into their clients' personal fitness training regimen for improved appearance, greater energy, and long term health. These weight loss secrets will help insure that your personal fitness program is on the right track: Go Natural: It's important to consume an all-natural whole foods diet - unrefined real foods packaged the way nature intended. Following a diet that consists of whole foods promotes weight loss and better health. Whole foods provide the right ratio of omega-3 to omega-6 fats, decreasing inflammation and increasing insulin sensitivity. This makes it easier for the body to burn fat for fuel. Whole foods are also rich in nutrients and help curb food cravings. In addition, you feel fuller on fewer calories. Nibble on Nutrients: Instead of counting calories, carbs or fat grams, make food count. Focus on the nutrients in the foods you eat. Nutrient-rich foods curb cravings and prevent overeating. Foods rich in vitamin C, calcium, B-vitamins, essential fats, and chromium keep the body functioning at optimum levels. Get The Right Fats: Eating the right fats slows gastric emptying which delays hunger pangs. Fats are also important for the absorption of fat-soluble vitamins such as vitamins A, D, E, and K as well as certain antioxidants such as Lycopene. And some fats, specifically the essential fats (the kind found in foods like fish, flaxseeds, flaxseed oil, walnuts, edamame beans, and wheat germ), actually help the body burn fat for energy. Stick to essential fats or heart-healthy monounsaturated fats, such as avocados or extra virgin olive oil. The Right Kind Of Carbs: Avoid carbohydrates made from refined flour or sugar, including bread, pastas, crackers, and other "white" processed foods. Instead opt for whole food carbohydrates including potatoes, beans, corn, fruits, vegetables, and breads made from whole grains. When purchasing packaged foods, check the nutrition label to make sure carbohydrates have at least 2 to 3 grams of fiber per 25 grams of carbohydrate. Keep It Short & Sweet: Exercise for 45 minutes, three times a week. To get the most bang for your buck, incorporate both resistance training exercises to boost lean muscle mass and cardiovascular interval training exercises to increase EPOC (Excess Post-exercise Oxygen Consumption). Combining interval training with resistance training increases your resting metabolism - the energy equivalent of running 1.5 miles a day. Cheaters Prosper: Before starting a new diet plan, realize that there's no reason to deprive yourself. Some "vice foods" like coffee, wine and chocolate actually offer health benefits. For example, coffee is rich in antioxidants and may even reduce your risk of type 2 diabetes and Parkinson's disease. A cup of coffee a day has been shown to increase your metabolism by at least 10%. Wine cleanses the arteries and has been shown to lower insulin levels and reduce the risk of type 2 diabetes. And moderate wine consumption won't set the stage for weight gain, according to a 1997 study reported in the Journal of the American College of Nutrition. Dark chocolate, meanwhile, contains anti-aging antioxidants and phytochemicals not typically found in other sweets (such as cake, cookies and pie). Always remember, though - Everything in Moderation.