Decrease refined carbohydrates. This is the number one cause of weight gain. Decrease as much of the bread, pasta, cake, candy, juices, sodas, rice, etc.
Eat plenty of lean protein.
Eat as many raw vegetables as possible.
If you do not know how many calories you need to maintain your weight, estimate your daily caloric intake by multiplying your weight in pounds by 10. For a 180 pound person, this amounts to 1800 calories daily.
Eat 5-6 Small meals daily.
Diet is the foundation, but exercise adds synergy to your weight loss program. You MUST exercise to successfully lose weight and keep it off. Lift weights at least 3 days a week and do aerobic activity 5 days a week.
High Intensity Interval Training is the best for weight loss. HIIT involves intervals of sprinting and light jogs in a short but intense workout. Most interval training sessions will last 16-30 minutes.
Get your sleep! Lack of sleep causes weight gain, especially around the midsection. This occurs because of a decrease in growth hormone and a loss of leptin control.
Get up and do some sort of activity every 30-40 minutes throughout the day. Just get up and do some jumping jacks or bodyweight squats. Get the blood flowing and the oxygen pumping to keep your metabolism elevated throughout the day.
Perfect Amino – 2 Scoops Once Daily. Perfect Aminos will help to maintain muscle mass while attempting to lose weight. When you cut calories your body may burn muscle, Perfect Amino is a formula of essential amino acids in the perfect ratio to be 99% utilized in the production of lean tissue.
I'm a licensed pharmacist specializing in natural approaches to health and disease. I have hosted the weekly radio show on Wake Up Healthy for almost 20 years on WCBM 680 every Sunday from 10-11 AM EST. You can listen anywhere in the world by downloading the WCBM app.