How to lose weight, a summary

Don't want to read the whole thing? Here's the summary!

1. Eat less than you use

2. Eat a diet that you can stick with

3. Eat protein

4. Eat healthy fats

5. Eat healthy carbs

6. Intermittent Fast

7. Drink a lot of water

8. Exercise

9. Sleep

10. Eat slowly

11. Be flexible

1. Eating less calories than what you use is the most important thing. you could eat 500 calories of doughnuts a day and still lose weight. You'll feel terrible but still lose weight. A healthy diet helps, there are diet choices to make you feel more full throughout the day, stave off cravings, and regulate your hormones. Track your normal calorie intake on MyFitnessPal app for 7 days. Eat 20% less than your daily average.

2. Do what suits your personality and what you will stick with. If you are Type A then track your macronutrients(protein, carbs, fat) intake. aim for a 40/30/30 ratio. If you don't want to have to think about it very much then do the 90/10 rule. eat 90% healthy foods, 10% bad food.

3. Consume protein, it makes you feel full, decrease cravings helps maintain muscle mass which burns more calories and takes more calories to digest

4. Eat healthy fats, it makes you feel full and maintains testosterone levels which help with weight loss. Here are some good choices. https://www.healthline.com/nutrition/10-super-healthy-high-fat-foods#The-bottom-line

5. Eat a lot of vegetables such as broccoli, cauliflower, brussels sprouts. Try baking them in the air fryer drizzled with olive oil, garlic and then top with feta and balsamic vinaigrette. There are many excellent seasonings to enrich the flavor They add volume to your food and are packed with nutrients. Decrease your sugar intake, cut it out all together if you can.

6. Intermittent fast, this turns on hormones or turns them off such as insulin which tells your body to go into storage mode and causes us to retain fat. The longer your fasting periods the better it works. If you want to make it easy, skip breakfast, eat lunch at 12pm and an early dinner at 6pm. Zero snacking!

7. Drink a lot of water and only water, it fills your stomach and thirst is commonly misinterpreted as hunger. Drink at least half of your body in ounces / day. So, a 200lb person needs 100 ounces of water a day. Don't drink calories!

8. Be active and make sure you do something you will stick with. Doing a little of something is better than doing nothing. If you don't enjoy going to the gym or going on long runs you can pick up an active hobby such as pickle ball, play just dance on Xbox / PlayStation, swimming, etc. Be careful of high intensity training, it is the best at burning fat but it also causes hunger and you end up eating as many calories as you burn. If you think it's making you too hungry then swap it out for weight lifting. Having muscle mass regulates your hormones and increases your metabolism making it harder to lose fat. Work out at the end of your fast before eating, it puts your body in a state that burns more calories.

9. Get 8 hours of sleep, which helps with reducing impulse control, decrease food cravings and you're more likely to exercise.

10. Slow down when you eat, when you eat too quickly you can make your brain think you haven't eaten. Chew at least 20 times before swallowing will help regulate this.

11. Be flexible, don't let yourself burn out by trying to be 100% perfect. It's more realistic to do the right thing 80% of the time while give yourself slack for the other 20%.