June 13, 2018

  • Drink a lot of water and do stations training.
  • Eat 25-35 grams of fiber and fruits and vegetables everyday.
  • Pretend that you are a vegetarian, especially at night when you are finished staying active.
  • Try to Accumulate 30 minutes of cardiovascular activity 3-5 days and strength train 2 -3 days a week.
  • Never skip meals and avoid hunger by eating 3 meals and 2-3 snacks a day.
  • Chose whole grains over refined grains.
  • Balance your calories coming in vs. your calories going out.
  • Remember that “Fat Free” doesn’t mean calorie free.
  • Obtain 55 to 65% of total calories from carbohydrate. Chose minimally processed carbohydrates, including whole grains and fruits and vegetables.
  • Your protein count depends on your activity level. Have .8 grams of protein per kilogram of body weight for a sedentary person and 1.2 to 1.6g/kg for a person concentrating on strength training.
  • Fat is an important for a balanced diet. Avoid high sugar, fat-free foods, and highly processed food. 20-25% of your total calories consumed should be from fat.
  • You need personal training.
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