11. Focus on nutrient-dense whole foods such
as fruits, vegetables, and whole grains.
Avoid most processed and packaged foods,
especially those with 135 mg or more of
sodium per serving and 5 grams or more
20. Instead of focusing just on weight loss, set
goals such as lowering healthy body-fat
percentage (women, 15 percent to 20
percent; men, 10 percent to 15 percent),
running a marathon, or simply feeling
21. Use a Rate of Perceived Exertion (RPE)
chart to determine how hard you worked
on a one-to-ten scale.
22. Aim for the seven to eight range, which
should feel like you’re on the verge of
becoming uncomfortable and are short of
breath but can still speak easily.