By Dr Mark Hyman, Mindbodygreen.
1. Focus on eating real, whole foods.
Eat plenty of non-starchy vegetables, some lower-sugar fruits, and if you can tolerate them, grass-fed meats, pastured chicken and eggs, and wild-caught fish.
2. Eat plenty of healthy fats.
That includes avocados, coconut oil, nuts and seeds, extra-virgin olive oil, and some grass-fed butter. Eating healthy fats helps burn fat by speeding up your metabolism. Plus, your cells and brain also require fat to function at optimally.
3. Avoid processed sugars and refined carbohydrates.
Limit your grain intake from breads, cereals, pastas, rice, and starches. Steer clear of baked goods and sweets, and watch your intake of alcohol.
4. Take supplements for optimal nutrition.
A good multivitamin-mineral covers the nutrient bases you’re probably not getting from food. Also recommend, as “just the basics,” a professional-quality fish oil, extra vitamin D and magnesium, a probiotic, and a fiber supplement to help balance blood sugar levels
5. Manage stress levels.
Being constantly stressed out wreaks havoc on your health, hormones, and weight. Find something that helps you taper down stress, whether that means yoga, meditation, or deep breathing.
6. Get adequate sleep.
Sleep Deprivation can contribute to weight gain, and it’s also associated with depression, pain and inflammation, heart disease, diabetes, and many other health issues. Getting at least seven to eight hours of sleep is vital to optimal health. Avoid exposure to artificial light from smartphones, television, and other electronics too close to bedtime.
7. Exercise regularly.
Get on a regular routine of exercise and moving your body. You can’t exercise your way out of a bad diet—but exercise does make your cells and muscles more sensitive to insulin so you don’t need as much. Less insulin means less inflammation and less body fat, especially dangerous belly fat.If all you’re able to do is walk, that’s fine. You’ll want to do a minimum of 30 minutes of walking daily. Others may be able to handle more advanced exercise. Studies demonstrate the benefits of high-intensity interval training (HIIT), which you can do in as little as 20 minutes. It’s much more effective than longer durations of low-intensity cardio workouts.Some of us have to work a bit harder, and for some it is much easier—but it’s very possible for almost everyone.