It may sound weird to include fat in your diet when most of us want to dissolve the fat we already have.

A low-fat diet was all the craze, but studies now show that increasing your fat intake a little (to 30-35% of total calories) doesn't translate to bad news on the scale. By including healthy fats in your fiber-rich and lean protein diet, you may find it easier to lose weight permanently, stay fuller longer, and avoid the binging that packs on the extra pounds.

In order to burn calories effectively, you need to consume regular doses of healthy fats. Sorry to say - I'm not talking about junk foods that contain saturated or trans fat.

Some foods containing these good fats good-for-you-fats are nuts like walnuts and cashews, nut butters like peanut and almond, seeds like sesame and sunflower, salmon, avocado, flaxseed, green and black olives, and olive oil.

Fit's Tips: Snack on a handful of nuts to get your fill of healthy fats. Instead of buttering up your bread with dinner, try brushing on some olive oil.