8. The mind, body, and spirit connection is a
web with health at the center; no
individual string is isolated.
9. Make sure to get enough sleep, manage
stress, and maintain positive mental health
so you don’t undermine good nutrition or
give in to unhealthy cravings while dieting.
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
of sugar.
15. Make small, manageable changes. Start
with daily nutrition fundamentals: five
servings of fruits and vegetables, low-
glycemic carbs to stabilize blood sugar, and
eight to nine glasses of water.
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
more energized.
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.
28. While most cardio training improves your
aerobic system, strength training improves
your ATP-PC system (an energy system that
helps with short bursts),
30. The muscle you form even helps burn
calories throughout the day. Use at least
two muscle groups for each exercise to
raise your heart rate and burn more
calories.
31. Aim for 45 minutes of strength training
three days a week and 30 to 45 minutes of
cardio two days a week; then rotate the
next week.Healthiest Way to Lose weight
35. Eat warmer foods (steam, roast, grill, or
bake foods to heat them) during fall and
winter when your body is colder, and
cooler foods during spring and summer
when your body is warmer.
36. This keeps your digestive function warm,
which is the best way to absorb nutrients.
When your body is nutrient-starved, it
retains extra weight.
38. Warm your foods with hot or spicy herbs
and spices like cinnamon, ginger, nutmeg,
allspice, and garlic to create temperature
balance and warm your digestive system.
39. Many people are stressed and depleted
while trying to lose weight; try holy basil
(also known as tulsi) tea or supplements to
relieve stress and increase energy.
