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I would go one futher and say 90% of your body shape is diet 10% is toning through exercise.
Rather than taking Omega 3, trying some smoked fish at least once a day.
There is only 1 diet that works and its very free, EAT LESS and breath fresh air.
I used to be on blood pressure pills, cholesterol pills, vitamins/supplements, but through diet (portion control) I managed to shed 25% of my weight over 4 months and I am keeping it off and eating and enjoying my food much more – best of all, NO PILLS or MEDICATION.
The best way to check how you are doing is regualr blood tests becasue that way a Dr can check whats going on inside and what you are in need of.
There are a lot of “diet” programmes out there, being sold and being taught by totally unqualified people.