The GL guide to getting healthy: go ahead, throw us a question about that gorgeous bod of yours. We've got all the answers right here. We'll teach you how to understand, take care of and--yes!--even love the body you've got.

Whew! When we went online and asked readers to toss us their biggest body questions, we were bombarded. Not surprisingly, a lot of girls have worries about their bodies--mostly about how much teens should weigh, what they should eat, how they ought to look. We don't blame girls for being confused. There are lots of conflicting body messages floating around out there. Here's the good news: Armed with up-to-date info, you can feel a lot more empowered inside and out. We've put together this mini-handbook to help you understand, take care of and appreciate that awesome bod of yours. Here's the naked truth on being body smart....

WHAT IS IT?

Don't be scared! Fat isn't a bad, evil substance. It's your body's main source of energy and you must have it to live, explains Martica Heaner, exercise physiologist and co-author of Cross-Training for Dummies. We all store fat (er, body fuel) in deposits around our tummies, thighs and other places. When you need energy, that's, what you automatically use! And it takes energy to do anything from running to IMing. Not surprisingly, some people store more fat than others--usually because they take in more fuel than their bodies can use.

Now, about the fat we eat...It's a necessary nutrient, just like protein, carbohydrates, vitamins and minerals. Your body needs fat in foods to help you absorb vitamins A, D, E and K--and, well, to make stuff taste yummy!

HOW DO YOU KNOW IF YOU'RE FAT?

It's too bad everyone worries so much about weight. When we asked CL readers about body concerns, their most frequent questions were along the lines of, "Am I fat?"

Our advice is to worry more about health than appearance. After all, people who are slightly overweight live longer than skinny folks. The best way to get an idea of your overall health? Calculate your Body Mass Index, a ratio of height to weight. Do this by dividing your weight (in pounds) by your height (in inches) squared. Multiply the total by 705, or go to www.halls.md/body-mass-index/bmi.htm and' use the calculator. A healthy BMI is between 19 and 22.

If it's above 25, you're at risk for childhood diabetes, heart disease and certain cancers. A lower BMI puts you at risk for other probs, like anemia. Some experts warn that BMI is an outdated way to figure out if you're healthy, so just use it to get an idea of where you stand. For the most accurate evaluation, see your doctor.

BUT MAYBE I JUST HAYEDABY FAT! HOW DO I KNOW?

So what if your cheeks are chubby? They've always been! There's no need' to worry about a, weight problem unless you've very suddenly changed sizes., If you're the same as always, it's probably plain old genetic ,baby fat. Usually, you can tell the difference by, the way your clothes fit. Is the waist of your jeans tighter and righter?

If you're growing out (signaling a weight problem) instead of up (which is normal), you could be on your way to being overweight. Also, if your BMI is over 28, it's probably not baby fat. Ask your doctor for tips on shedding pounds and staying healthy.

WHAT'S THE DIFFERENCE BETWEEN BEING FAT...AND OBESE?

Overweight simply means you weigh more than other girls your age and build. Obese means you carry too much fat, are about 20 percent above your ideal weight and have a BMI over 30. Nearly one in five kids is considered obese, but this term often sets off negative body image signals. Be aware of the definitions, but don't let them weigh you down!

No rock-solid abs? No worries!

Blame it on Britney. She's lucky as far as having fab abs. But the truth is, most of us have poochy (like Pink!) little bellies no matter what we do, "Whether you're thin or overweight, everyone stores fat in different places," Martica explains. "And where you store yours--your belly, thighs, breasts or butt--is pretty much determined by genetics." So if a thick middle runs in the family, you can do crunches til the cows come home, and your body will still move the fat to that exact same spot. Meanwhile, there are those blessed few females who have naturally non-existent rummies. But before you gel all jealous, know that they have fat stores elsewhere, like on their hips or butts. The key to staying lean all over is to get enough exercise and eat healthfully. So belly up to your natural body type, and learn to love it as is.

The Skinny on skinny

A small percentage of girls are naturally rail thin (thanks, Mom and Dad). Sadly, these gals beat up on their bodies, too. They worry that they're too bony, awkward, lanky or boyish. They also field comments from people wondering how they stay so thin or falsely accusing them of having eating disorders.

"If a girl eats normally and isn't trying to stay thin in any way, then her body type is genetic," Martica explains. If you're naturally thin, you might fill out a little more after puberty, but then again, maybe not. If you're determined to bulk up, certain exercises, like pushups, pull-ups and squats, can help give you muscle-y curves. Otherwise, you can't do much but learn to love your lankiness.

So when is being too skinny a problem? "Whenever a thin person is dieting or trying to control her weight," Martica says. If this is the case for someone you know, she could be suffering from an eating disorder. Go to www.aweighout.com for more info and advice.

Skinny vs. Fat: Who's healthiest?

When we polled readers about their biggest body bummers, we mostly heard about weight. Heavier girls wish they had slim thighs like their thin friends. Skinny girls envy the curves of their voluptuous buds. While bodies come in all sorts of fabulous shapes and sizes, there is really only one ideal type for a body--healthy!

Many girls think looking slim equals being healthy--but don't let looks fool you! Sometimes skinny girls have non-active (as in lazy) lifestyles, while some bigger girls are more active (love all you strong athletes out there!). How do you find out if your body is at its best, no matter what the scale says? You know you're physically healthy when your heart rate hits 200 beats per minute during rigorous exercise (ask your gym teacher to test you).

And there are risks to being too thin or too fat. Girls who are underweight don't develop strong bones. From ages 10 to 11, you develop the bone mass that stays with you the rest of your life! Undernourished girls can miss out on nutrients that help them grow and develop.

Meanwhile, bigger girls get the nutrients they need to get through puberty and tend to have strong bones. But they could be setting themselves up for diabetes and heart disease later in life. The bottom line? Aim to be somewhere in between--not so skinny, not so heavy.

The really healthy checklist!

Wonder if you've got what it takes to maximize your well-being? Just check out the following list...

EAT RIGHT For optimal, brain power, fewer icky sicknesses, glowing pretty skin and more energy, follow the recommendations on the right.

CATCH ZZZ'S When you don't get enough shut eye, tests get harder while crankiness creeps in Too much, and you'll still feel exhausted. According, to the National Sleep Foundation, adolescents need between eight-and-a half to nine hours and 15 minutes of sleep each night.

DRINK WATER You've probably heard that you heed to drink eight 8-ounce glasses of water daily. While that's not a bad idea, there's no scientific proof that eight is the magic number. Just listen to your body, and drink water (or milk or other low-sugar liquids such as iced tea) whenever you're thirsty, or have a headache or dry mouth.

MOVE IT You need some sort of aerobic exercise-that's anything that gets your heart pumping--for at least 30 minutes, three times a week.

GO TO THE DOCTOR Kids who get regular medical checkups are healthier and more content. So make sure you head to the doctor at least once every year. Don't forget to go to the dentist, either--he'd like to you, too, preferably every six months.

BE KIND To feel better about yourself for life, make sure you're always involved in causes you, believe in. Doing things for others--like volunteering or heading up' a school club--will boost your self-esteem while doing good for others and the community.

HANG OUT Build tight friendships and family relationships. Why? Because people with warm, loving personal bonds tend to live longer, healthier and happier lives!

RELATED ARTICLE: 'Why am I always the one gaining weight?'

How do, people become a bit chubby? The answer is simple. They eat more calories than they burn. Get this: Compared to 10 years. ago, kids consume 100 more calories per day. Of course, there are genetic factors to being fat, too--when both parents are overweight, kids are 80 percent more likely to share that trait But it's not clear whether the family lifestyle is to blame or if genes are the culprits.

One thing's for sure. The only healthy way to lose weight is to eat less and move around more while letting the pounds slowly peel away. Crash diets and crazy exercise programs just don't work. Instead, it takes time to develop healthier habits and learn to (gasp!) enjoy exercising. Patience is queen!

7 steps to loving your bod

Feeling good about your bod makes you more successful al E everything you do. So ignore all those weird cues we all get about women's looks (like airbrushed ads, fake boobs and freakishly thin models). Instead, remind yourself often that you're awesome. Here are ways to do just that:

TAKE TIME TO YOURSELE. Sit by yourself for about five minutes every day. Breathe deeply, and think only good thoughts (no negative self-talk allowed). Taking care of you feels good.

GET STRONG. Girls who focus more on physical strength than appearance are, in general, happier and healthier.

STAY POSITIVE. Encourage friends to say only nice things about others' bodies-or tell them to keep their traps shut. Oh, and the same goes for you.

END THE COMPARE-A-TIION. Never compare yourself to others. Ever. Instead, celebrate your strengths, and commend yourself on them at least once every single day.

COMPLIMENT OTHERS. When someone has a great idea, sunny personality or major accomplishment, tell her. This helps take the focus away from appearances.

DO RESEARCH. Understand eating disorders, and be on the lookout for unhealthy behaviors in yourself and friends. For info, check out the Harvard Eating Disorders Center online, www.hedc.Org.

HOLD YOURSELF HIGH. Adopt good posture-standing tall has a way of making you feel more self-assured.

GO AHEAD! IT'S OKAY TO...

It's great to be healthy, but don't take it to such an extreme that you feel eating and exercise are just joyless chores. Hey, we're human, too.

* Eat McDonald's every other weel (stick with Happy Meals to be even healthier).

* Look more like Pink than Avril.

* Skip working out for one week straight (then get back to it!).

* Eat ice cream to ease a broken heart (just this once).

* Love Little Debbies.

* Wear a bikini no matter what size you are.

* Give into a chocolate craving.

* Drink one full-calorie soda each week.

* Eat seconds of Grandma's famous lasagna.

* Have one high-fat day followed by a super-healthful one.

How to eat (hey, it's complicated!)

Fed up with all the confusing information about food? We asked Karen Dolins, a registered dietician and nutritionist for the WNBA, for the final word on what, when and where you should eat.

FATS, OILS, SWEETS

Keep these at a minimum! Eat fewer foods that have a lot of sugar and fat but less nutrients, such as desserts, oils (some dressings) and French fries.

MILK, YOGURT, CHEESE

2 to 3 servings per day One serving (1-and-a-half) ounces) of cheese is about the size of three dominoes. A serving of milk or yogurt is one cup. Unfortunately, frozen yogurt and ice cream fall in the above Sweets group.

VEGETABLES

3 to 5 servings per day If you're talking leafy-green veggies, like spinach, kale or collard greens, put a baseball-sized portion (1 cup) on your plate. Half a baseball will do it for veggies like green beans, carrots and Brussels sprouts. More specifically, one serving equals eight green beans, 10 baby carrots or three Brussels sprouts. A small 6-ounce glass of tomato or unsweetened vegetable juice counts, as well.

MEAT, POULTRY, FISH, EGGS, NUTS

2 to 3 servings per day Visualize a deck of cards or small fist for a 3-ounce serving of meat, fish or poultry. A cup-and-a-half portion of cooked beans is also a good source of protein. Two tablespoons of peanut butter--about the size of a golf ball-make a third of a serving (three whole scoops pack too many calories and fat for one sitting!). And three eggs equal three ounces of meat! Hey, why not try scrambled eggs for dinner?

FRUIT

2 to 4 servings per day Picture filling half a baseball with fruit-that's all it takes to get a half-cup serving. Whole fruits need to be about the size of a tennis ball, and a small 6-ounce glass of fruit juice (no sugar added!) counts as a serving.

BREAD, CEREAL, PASTA, RICE

6 to 11 servings per day One serving equals a half cup of cooked or dry cereal, pasta or rice. That's about the size of a cupcake wrapper. Just think--a bagel need only be the size of a hockey puck to count as a serving. Also, look for whole grains instead of refined products. A rule of thumb? The whiter it is, the less nutrients the foods in this category pack.

MOVE YOUR BUTT

Now you know you need to sweat, but where the heck should you start? It's easy to do when you're having fun.

AWESOME GET-ACTIVE IDEAS

* Walk your dog (bond with Brownie!).

* Buy toys, like Frisbees, kites, or sports equipment such as Velcro paddles and tennis balls. Now, play!

* Do your chores. Yard work, cleaning house and washing cars are good exercise. See if your parents will throw you some dough to do more around the crib.

* Watch TV. Really. Just make sure you do jumping jacks all during the commercial breaks.

* Make outdoor plans with friends. Instead of a pizza party, have a picnic by the playground.

* Do your best J. Lo! Sing karaoke, and boogie down. Why not tape a couple videos and learn her fly moves?

* Go puddle hopping. Just be sure to hose off before stepping onto Mom's white carpet.

* Compute! But make sure you get up and move around for five minutes every half hour.

* Baby-sit. Take the little ones outside to play, and let them run you ragged.

* Climb a tree--you're never too old.

The one food habit to banish -- emotional eating

You feel bad about a friend fight, so you grab the Ben & Jerry's. Or maybe you're bored to tears, and you reach for a handful of Doritos. This is called emotional eating and, well, it's hard to avoid. "A lot of times, kids and adults eat as a way to avoid focusing on other things," explains Suzanne Gazzolo, psychotherapist for www.aweightout.com. "You can start thinking about food or dieting because you don't want to feel angry or hurt. Food thoughts keep you from confronting unpleasant feelings." While this behavior makes you feel good for a few minutes, the bad feelings will come back to haunt you--and the cycle starts all over again. So, if you've ever had these thoughts, try to banish them forever. Eat when you're hungry, not because you need comfort. Here are some other ways to banish emotional eating....

* Eat three balanced meals a day along with two healthy snacks. When you're full, you're less likely to resort to emotional eating.

* When you feel down, write out your feelings or talk to a trusted friend or family member.

* Notice when you have "food thoughts," and try to stop them. Identify the real feelings underneath.

* Stop thinking about food as good or bad--it's simply a wonderful part of staying alive.

* Find a physical activity you enjoy, and do it regularly. You will definitely feel better about your body.

* Appreciate your body, and learn to love it for all the good feelings it brings you. Just think about how good you'll feel after you master that high-dive!

Top 10 Diet Myths

MYTH 1 Crunches give you Britney-like abs.

THE TRUTH: Crunches definitely make your middle stronger, but they don't make it leaner or trimmer. Want to lose weight around your waist? Try 30 minutes of aerobic activity three times a week (walking fast, swimming, dancing). That will help you trim your middle--and your entire body.

MYTH 2 Skipping breakfast helps you lose weight.

THE TRUTH: Eating breakfast in the morning jumpstarts your body's ability to burn calories. It also reduces the temptation to snack or binge later in the day.

MYTH 3 Dieting works.

THE TRUTH: Ninety eight percent of dieters gain back the weight. Usually, diets are so restrictive that you binge afterward. Eating healthful meals in smaller portions and adding regular exercise is the only weight-loss program that works,

MYTH 4 Start dieting young to be thin later.

THE TRUTH: The more diets you've been on, the more likely you are to struggle with food and weight as an adult. So skip it!

MYTH 5 Low-fat diets are the most healthful.

THE TRUTH: To be healthy, one-third of your daily calories should come from the fat in your food. And often, low-fat foods don't fill you up, so you eat more and wind up gaining weight anyway.

MYTH 6 Never eat after 7 p.m.

THE TRUTH: You won't gain weight just by eating late at night. The key is to eat regular-sized meals at intervals throughout the day to keep you from bingeing late in the evening. Eating too much at any time of day will lead to extra pounds.

MYTH 7 Certain foods promote fat burning.

THE TRUTH: Many diets claim specific foods, like cabbage, have magical ingredients to help you burn fat. There's no magical fat-burning diet.

MYTH 8 Drinking water helps you lose weight.

THE TRUTH: While water is good for your and necessary for great health, it won't increase the rate at which your body burns calories. However, you will consume far fewer calories during the day if you drink water instead of soda.

MYTH 9 Carbohydrates like bread, pasta and potatoes are fattening.

THE TRUTH: Carbohydrates are an important source of energy. About half your calorie intake should be from carbs. It's unhealthy to cut them out! Apples, bananas, green beans and black beans all contain lots of carbs-and they're super good for you! However, Ho-Ho's, Cap'n Crunch, muffins and pizza are carbrich, too, but not the all-natural kind. These are calorie-packed processed foods with a lot of calories minus the nutrients, so they are more fattening.

MYTH 10 Fast to get thin.

THE TRUTH: If you don't eat for a few days, you'll see a dramatic weight loss. But mostly water weight (you're dehydrated!). Also, your body'll crave twice as much after starving, and you'll gain what you lost and then some. Plus, it's dangerous!