16 Keys to Health

16 KEYS to a Healthy and Fit Lifestyle

Veggies and fruits are low in calories, provide filling fiber, vitamins and minerals, and protect health in many ways.

2. Boost Protein Intake

Protein is important for preserving and building lean tissue – the muscle that burn calories!

3. Use Fiber-Rich Foods

Fiber is filling, makes foods more satisfying and promotes health.

4. Boost Mineral Intake

Calcium and other minerals help your body shed unwanted fat.

5. Eat Fish and "Good" Fats

The omega-3 unsaturated fatty acids in some fish, oils and nuts are vital to health.

6. Cut Out “Junk” Carbs

Sugar and white flour sabotage your healthy diet in all but the smallest amounts.

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.

8. Reduce or Eliminate Alcohol

Alcohol consumption tends to cause weight gain.

9. Reduce Food Gently

Extreme and sudden dieting causes your body to conserve, not burn calories.

10. Eat Snacks, Not Meals

More frequent, smaller snacks are burned for energy, not stored as fat.

11. Eat Earlier, Not Later

Skipping breakfast makes it difficult later in the day to control your appetite.

12. MOVE!

You must exercise to build lean tissue that burns fat!

13. Move Harder and More Often!

Gradually boost exercise frequency and intensity for even greater effects.

14. Reduce Stress

Stress increases hunger and promotes weight gain.

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.