"Some things you have to do every day. Eating seven apples on Saturday nightinstead of one a day just isn't going to get the job done."

Jim Rohn

Gillian Marloth and Teigh McDonough, those funky co-creators of Yoga Booty Ballet^TM, believe that "to change your body, you have to change your mind." So instead of offering quick-fix diet tips, they'd rather help you revamp your everyday eating habits and your lifestyle so you'll make better choices and have long-lasting weight loss results. Here are a few of their diet guidelines on how to get the body of your dreams.

1. Protein with each meal. This becomes especially important as you begin to work out harder and need more protein to repair and rebuild muscle tissues. But just like carbs and fats, not all proteins are created equal. Choose low-fat items such as skinless chicken breasts, egg whites, lean beef, whey protein shakes, legumes (beans, peas, etc.), and low-fat dairy options to keep your dietary fat and cholesterol level under control.
   


2. "Good" fats. "Bad fats" are trans fats and saturated fats that elevate cholesterol and clog your arteries. These are found in a lot of fast food items and "solid" fat products such as margarine, butter, and animal fats. "Good" fats, or unsaturated fats, on the other hand, have been shown to reduce harmful cholesterol and work positively in the body to increase energy and give your skin, hair, and eyes that hi-pro glow. These fats are found in nuts, olive oil, seeds, and avocados. But remember that a little fat goes a long way—each gram of dietary fat contains 9 calories!
   


3. Healthy snacks or mini meals. The more healthfully you snack, the more you will find yourself craving proper nutrition. Try to keep a bag of unsalted almonds or raw trail mix in the car. Apples and bananas are great and don't even require a bag. Plain or low-fat, low-sugar yogurt or cottage cheese is also great for a quick mini meal.
   


4. Spice it up! Discover natural seasonings—balsamic or rice vinegar mixed with olive oil makes a great salad dressing; fresh basil chopped into a salad gives it a new kick; and a squeeze of lemon or lime mixed with a bit of pepper or turmeric can transform your bland fish into a tasty dish.
   


5. Soup—the late-night snack. If you're starving late at night, try some low-sodium soup. Soups tend to be low in calories, fill your belly, and satiate the urge for something warm. Because we tend to eat soup slowly, it is difficult to overeat. There are many healthy soups to choose from—but make sure to read the label. Or better yet, make your own using fresh veggies.
   


6. And slow down. Chew slowly and thoroughly to improve digestion and increase the feeling of satiety after each meal. A good trick to help you slow down is to put down your knife and fork after each bite, picking them up again only after you've chewed and swallowed. Also wait 20 minutes before going back for seconds; it takes your body that long to figure out that it's full.

If you're a Million Dollar Body™ Club Member, get more great tips on healthy eating, as well as expert fitness advice at Gillian and Teigh's Corner. Not a Million Dollar Body™ Club Member? Click here to start your membership right away!

Yoga Booty Ballet is a trademark of Goddess in Training, Inc

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Here's something else you can blame on your parents, I mean, on your genetic inheritance: your body shape. Essentially, we fall into one of two general types—apples or pears—depending on where we tend to store fat. More fat around the waist? You're an apple. Bottom-heavy? Hello, pear. Each type has its own set of health risks, but also its own fixes and healthy guidelines to minimize potential troubles. Here are some diet and fitness tips to help you achieve your ideal shape.

Apples.You agonize about your love handles and your "spare tire." You're bigger on top than on bottom. Pears are jealous of your slimmer hips. You're jealous of their flatter bellies.

• Potential health problems. Because you store fat in your midsection, around your organs, when you gain weight, you're at risk for obesity-related problems like diabetes, high blood pressure, and heart disease.
  


• Game plan. You need to shed the extra inches around your waist and avoid spikes in your blood sugar level.
  


• Diet: Eat more fiber-rich foods such as whole grains and fruits and vegetables to slow digestion.
  


• Exercise: Cardio. Break out the fat-burning videos! High-energy programs that get your heart rate going, such as Turbo Jam^TM or the new Fat Burning workout in Power 90^®, are the way to go.
  

Pears. You gain weight below the belt. "Through the lips straight to the hips" is your lament. Saddlebags are a nagging trouble spot. You tend to have more cellulite than apples, but, on the bright side, you've got the curvier booty.

• Potential health problems. With extra weight in your lower body, you're more likely to have varicose veins. Over time, pear women are also more at risk for losing bone strength.
  


• Game plan. Inside an overweight pear is the coveted hourglass waiting to strut her stuff.
  


• Diet: Follow Beachbody's healthy diet guidelines, but make a special effort to choose low-fat foods (just beware of high sugar content in low-fat products—you don't need those empty calories!). Avoid foods with excessive amounts of saturated fat, such as whole milk products, butterfat, red meats, and hydrogenated or partially hydrogenated oils. So, donuts, ice cream, and thick, fatty steaks? Out. Skim milk, veggies with fat-free dip, and lean meats? In.
  


• Exercise: Resistance training. Grab dumbbells or resistance bands to strengthen your muscles and bones, and sculpt your thighs and booty with targeted toning exercises. Beachbody programs like Fast 10^TM, Yoga Booty Ballet^TM, Slim Series^TM, and Project: YOU^TM are all ideal for reshaping bottom-heavy pears.
  

Of course, this isn't to say that Apples should never lift weights or Pears should strictly avoid fat-burning cardio workouts. Both types can benefit plenty from full-body fitness programs that combine both—especially when they're trying to get to their target weight or develop an overall stronger, leaner physique (a la P90X^®, for example). But if you're working hard and losing weight and still can't get rid of those love handles or saddlebags, try focusing on what's most effective for your body shape.

For tips on what to wear to flatter your body shape, see Monica Ciociola's "Fashion Dos and Don'ts for Your New Figure."

For questions and/or comments on this article, please email us at mailbag@beachbody.com. Responses to your questions may be seen at Steve Edwards' Mailbag.

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