Not very impressive, right? Let’s say you currently eat a bagel with cream cheese each day as a snack, or say you have a few alcoholic drinks after work each night. Simply cutting these out of your diet will create the same caloric deficit as all of that exercising above (6-8 hours of total activity). Obviously strength training with the extra calories would be the best choice for your physique over the long haul since it causes the body to transform by building more muscle and shedding fat (assuming weight stays fairly constant), but the take home point is that the primary focus with fat loss should be on diet, not exercise, since it’s easier for most people to eat less as opposed to exercising more.
From a dietary perspective, plant cells do not manufacture cholesterol, and it is not found in plant foods.   Some plant foods, such as avocado , flax seeds and peanuts , contain phytosterols , which compete with cholesterol for absorption in the intestines, reducing the absorption of both dietary and bile cholesterol.  However, a typical diet contributes on the order of grams of phytosterols, which is not enough to have a significant impact on blocking cholesterol absorption. Phytosterols intake can be supplemented through the use of phytosterol-containing functional foods or dietary supplements that are recognized as having potential to reduce levels of LDL -cholesterol.  Some supplemental guidelines have recommended doses of phytosterols in the – grams per day range (Health Canada, EFSA, ATP III, FDA). A recent meta-analysis demonstrating a 12% reduction in LDL-cholesterol at a mean dose of grams per day.  However, the benefits of a diet supplemented with phytosterols have been questioned.