| WHAT TO EAT |
KEY #1 |
Eat lots of Vegetables and Fruits
Veggies and fruits are low in calories, provide filling fiber, vitamins and minerals, and protect health in many ways. |
KEY #2 |
Protein is important for preserving and building lean tissue – the muscle that burn calories! |
KEY #3 |
Use Fiber-Rich Foods
Fiber is filling, makes foods more satisfying and promotes health. |
| KEY #4 |
Boost Mineral Intake
Calcium and other minerals help your body shed unwanted fat. |
| KEY #5 |
Eat Fish and "Good" Fats
The omega-3 unsaturated fatty acids in some fish, oils and nuts are vital to health. |
WHAT TO AVOID |
| KEY #6 |
Cut Out “Junk” Carbs
Sugar and white flour sabotage your healthy diet in all but the smallest amounts. |
| KEY #7 |
Greatly Reduce “Junk” Fats
“Bad” fats – saturated and trans fats – are not only high in calories, but are loaded with harmful fatty acids that contribute to disease. |
| KEY #8 |
Reduce or Eliminate Alcohol
Alcohol consumption tends to cause weight gain. |
WHEN, HOW & HOW MUCH TO EAT |
| KEY #9 |
Cut Food Gently
Extreme and sudden dieting causes your body to conserve, not burn calories. |
| KEY #10 |
Eat Snacks, Not Meals
More frequent, smaller snacks are burned for energy, not stored as fat. |
EXERCISE & LIFESTYLE |
| KEY #11 |
Eat Earlier, Not Later
Skipping breakfast makes it difficult later in the day to control your appetite. |
| KEY #12 |
MOVE!
You must exercise to build lean tissue that burns fat! |
| KEY #13 |
Move Harder and More Often!
Gradually boost exercise frequency and intensity for even greater effects. |
| KEY #14 |
Reduce Stress
Stress increases hunger and promotes weight gain. |
| KEY #15 |
Get Daily Sunshine and Plenty of Sleep
Sunshine produces Vitamin D, which helps in fat loss, while sleep is necessary for rejuvenation and carbohydrate metabolism. |
| KEY #16 |
Lead a Healthy, Active Life
Good habits and small steps that can set you on the right path to a healthy and fit lifestyle. |
