By following these simple tips, you’ll drop body fat, boost your metabolism and ultimately change your body without counting calories, dieting or deprivation. And as an added bonus, you will increase vitality and longevity, prevent disease and live a healthy vibrant life.Foods and Beverages – What to include
1. Stabilize insulin and balance blood sugar with a balanced diet that includes nutrient-dense, antioxidant-rich real foods using the PVFC method: Protein (organic grass-fed and pasture-raised meats, eggs, wild salmon, clean fish, quality protein powders), Veggies and leafy greens, Fat and Carbs (sweet potato, yams, quinoa, low sugar fruits such as berries)
2. Plenty of organic, pasture-raised protein to boost your metabolism, supply your body with amino acids to balance brain chemistry and reduce sugar cravings, healthy, healing fats, especially omega-3 sources to eliminate cravings, provide a sense of satiety and increase fat loss and plenty of fiber from leafy greens and colorful veggies.
3. Practice portion control with mindfulness during mealtime. Sit down during mealtime without distractions. No cell phones, computers, television. Chew every bite of food slowly and thoroughly.
4. Filtered water to stay hydrated. Start your day with a cup of water with the juice from a fresh lemon or lime plus a sprinkle of cayenne pepper to increase metabolism.
5. Unsweetened, organic green tea or coffee before your workout or after eating breakfast to encourage fat loss.
6. Eat a protein-rich breakfast. Include protein at every meal.
7. Prepare your environment at home and work with healthy options to minimize temptation.
8. Rotate the foods you eat every day.
Diet No-Nos: Avoid and Eliminate
9. Foods you’re intolerant or sensitive to reduce inflammation, cravings and bloating. The top culprits include wheat, gluten, sugar, artificial sweeteners, soy, corn and pasteurized dairy. However, even so-called healthy foods can be problematic for you if you eat the same thing day after day after day.
10. Super-sized portions, eating mindlessly and late night eating.
11. Chemically-laden processed, packaged and junk foods. Any product containing high-fructose corn syrup and artificial sweeteners, which increase cravings and your waist line.
12. Processed carbohydrates, wheat and grains. Ditch the nutritionally-void bagels, breads, muffins, crackers and pasta, even if they are labeled as gluten-free.
13. Liquid calories from soda, energy and sports drinks, fruity smoothies and excess alcohol.
14. GMO fats: margarine, vegetable oils, soybean oil, cooking sprays, canola oil, hydrogenated and trans fats.
15. Low-fat and non-fat foods, which are full of chemicals, artificial sweeteners and sugar.
16. Move your body every single day.
17. Walk outdoors in nature every day.
18. Metabolic resistance training with weights three times weekly to encourage greater fat loss. Follow the 12-Week exercise program found in Fat Loss Revolution
19. Shorter, more effective workouts – intensity trumps duration for fat loss. Instead of jogging for 30-40 minutes, opt for a 12-15 minute interval workout. Interval programs can be found in The Power of 4 and Fat Loss Revolution. Also check out this 10-5-5 Workout, Sprint the Stairs and the Smart Workout.
20. Balance more intense workouts with rest days and parasympathetic activities such as walking, Qi Gong, Tai Chi, restorative, yin or gentle yoga.
21. Prioritize 7-9 hours of restful, uninterrupted sleep every night. Lights out and in bed by 10:30 p.m. at the latest.
22. Practice daily de-stressors: Practice deep, full breathing, meditation or restorative yoga, read something spiritual, spend time in nature, garden, do something you love and enjoy. Indulge in a massage, Epsom salt bath or sauna for relaxation and detoxification.
23. Make time for yourself. Avoid non-stop busyness and endless commitments.
24. Wake up every single day with a grateful mindset and appreciative attitude. Keep a gratitude journal.
25. Minimize or avoid toxic situations and people who sabotage your fat loss lifestyle. Fat loss is contagious. If your friend or spouse overeat, there’s a 57% higher tendency that you’ll overeat as well. Surround yourself with like-minded people who support your healthy lifestyle.
26. Get your mindset on the right track. Priorities, values, thoughts, emotions and attitude are all factors in your personal success in losing weight.
27. Unplug! Less television, iPads, computer, social media.
28. Stand more and sit less.
29. Start with two healthy changes each week until they become a habit. Gradually add another healthy habit each week. This is the concept of my book, The Power of 4. Be willing to invest the time, energy, commitment and resources to succeed.
30. Take it one day at a time. Value and focus on the positive progress along your journey toward health. Realize that setbacks may occur during the process. Resume your intention and focus on getting right back on track. See your transformation as progressive – a journey vs. perfection. Believe in yourself! Love yourself!