By Nora Tobin for SHAPE.com

When it comes to fitness, there are certain universal questions that experts hear almost every day: How can I get the most out of my workouts ? How can I lose weight faster, burn the most calories, and feel energized enough to power through every training session? While there are other elements that may affect your unique situation, there's one simple answer that applies to all of these questions: Eat! More specifically, eat the right foods at the right time.

Like many women, I used to think the best way to lose weight was to work out hard and wait until mealtime to eat. I now know that the key to getting and maintaining a knockout body is a combination of regular exercise and eating the right foods at the right times. Feeding your body before and after every workout is essential for burning the most calories, staying energized, building lean muscle, losing weight, and speeding up recovery.

RELATED: The Best and Worst Foods for a Bikini Body

The Importance

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By Brierley Wright, M.S., R.D., Nutrition Editor, EatingWell Magazine

It's summer--and that means your summer vacation is probably just around the corner. If you're looking to slim down before you slip into that bathing suit (and who isn't?!), you're in luck. Cutting calories and exercising are, of course, must-dos--and you can try this 7-day weight-loss meal plan to lose up to 2 pounds this week. But new research shows that some foods may have waist-shrinking properties. Here are five tummy-tamers to add to your diet--as reported by Karen Ansel, M.S., R.D., for EatingWell Magazine.

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1. Canola Oil. Already dubbed a heart-healthy cooking oil, canola now touts another boon: when Brazilian researchers fed rats a diet containing either canola or soybean oil for two months, the soybean-oil eaters gained nearly 20 percent more fat in and around the organs of the belly (also known as visceral fat) than those that chowed on the

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Celebrity trainer Bob Harper is here to discuss his new book The Skinny Rules, which shares his top tips for weight loss success from years of helping clients and contestants on The Biggest Loser. The book focuses on 20 "nonnegotiable principles for getting to thin" - and we've got five of them right here!

Rule: Drink a glass of water before every meal. Often when we think we're hungry, we're actually dehydrated. Drinking a glass of water can help curb cravings and will help you feel more full before eating.

Rule: Eat a real breakfast. Skipping breakfast doesn't help you lose weight! Eating first thing in the morning kick-starts your metabolism. Focus on getting fiber, complex carbohydrates, and protein- from sources like berries, oatmeal and yogurt- to help you feel satisfied longer.

Rule: Eat protein at every meal. Protein helps you feel fuller longer- Bob's top picks include fish, chicken, and grass-fed beef.

Rule: Make one day a week meatless. Try to incorporate plant-ba

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By Hallie Levine Sklar

You want to work out today. You really do. But what with groceries to pick up, personal calls to make that you didn't get to at work, a dog that needs to go to the vet, and a billion other responsibilities, your motivation is fizzling. We get it -- in fact, we've been there many times. Here, an entire month's worth of smart advice on how to work out no matter what, from top fitness experts and real women who find time for fitness on an (almost) daily basis.

Related: 6 Ways to Find More Time for Yourself

1. Do it in the morning!
Nothing major has likely cropped up yet -- hey, it's only 7 a.m. Now is the time to get in that run or yoga DVD. In fact, research suggests that women who work out in the morning stick with their programs more successfully than those who don't. Not a morning person? Become one. (We know: It's painful at first, but it's worth it.) "The longer you wait in the day to work out, the more excuses you can find to put it off," says Carol Espel,

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Of course, you should slather on plenty of SPF 30+ sunscreen all summer long -- year-round, really -- to help prevent aging sun damage and skin cancer. But compounds in summer-fresh fruits and veggies also have anti-aging benefits to boost your skin's natural resilience against wrinkles and sun damage. Pick up these four goodies next time you're at the farmers' market:

Related: Is your sunscreen safe?

• Cherries: Eat a daily handful and you may enjoy fresher, less puffy skin. It's all thanks to the inflammation-fighting anthocyanins and melatonin in cherries, according to Allison Tannis, author of Feed Your Skin, Starve Your Wrinkles. Melatonin may boost UV protection and cell growth as well -- two great ways to keep wrinkles at bay. Tart cherries tend to be highest in melatonin.
• Nectarines: These smooth-skinned sisters of the peach provide a mini-spa's worth of nutrients that may help correct sun damage from the inside out, according to Tannis. They offer skin

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