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16 KEYS to a Healthy and Fit Lifestyle
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.
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.
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.
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