• Daily Physical Exercise 2 hours after meals— for at least 30 minutes
• Control daily calorie intake to 2,400 or less
• Snack on Nuts and Fresh Fruits
• Try to make your largest meal at Mid-day
• Don’t skip Breakfast

Eat more

• Healthy fats from raw nuts, olive oil, fish oils, flax seeds, whole milk dairy, or avocados
• Fruits: cucumber, tomato, orange, apple, kiwi,
• Vegetables—ideally fresh, the more colorful the better
• High-fiber cereals and breads made from whole grains or legumes
• Fish and shellfish, organic, free-range chicken or turkey
• High-quality protein such as eggs, milk, cheese, and unsweetened yogurt

Eat less

• Trans fats from partially hydrogenated or deep-fried foods
• Packaged and fast foods, especially those high in sugar, baked goods, sweets, chips, desserts
• White bread, sugary cereals, refined pastas or rice
• Processed meat and red meat from animals fed with antibiotics, growth hormones, and GMO feed
• Low-fat products that have replaced fat with added sugar, such as fat-free yogurt

Choose high-fiber, slow-release carbs