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  1. Mentality. Instead of eating until you’re full, eat until you’re no longer hungry. It takes 30 minutes for your stomach to tell your brain that it’s full. Eat one small bowl, then feed your kid/do some work/take a break and then feel your body. More than likely, you’re no longer hungry. This is KEY to not overeating.
  2. Calorie counting is key to weight loss. 3,500 calories equals one pound. Depending on your weight and body mass, you natural burn X amount of calories. Working out burns additional calories. If you want to lose 2 lbs. per week, then stay under 1,000 calories of what you burn a day (7,000 calories a week = 2 lbs.). There are a lot of good free apps that do it. The best paid app is MyFitnessPal.
  3. Intermittent fasting should be at least 15 hours – it gives the body a time to rest in between doing heavy load on digesting your food (you wouldn’t leave your car engine on all day and night). Studies have shown that fasting increased production of tumor-killing cells, kills off candida, and regenerates the immune system.
  4. Don’t start eating your first meal until your stomach (upper part of ab region) is empty. If you’re starving (different than craving) and truly hungry, try and push it for another hour and let your digestion rest. If you can find satisfaction in starving for a little longer.
  5. Sleep on an empty stomach. Don’t eat anything 4 hours before your sleep. Most of your body fat gets burned in your sleep when you have an empty stomach (if it still has food to process, then it’s going to work on digesting your food and not removing your fat). Dinners should be less carbs and somewhat lighter meal.
  6. Cheat meals. If you know you’re going to eat something you’re craving or want to eat a bigger meal, restrict the other meals more that day. If you can be net neutral (not gain or lose weight) that’s a win for you on the days you are eating. Incorporate cheat meals as often as needed as this will help the weight loss process easier. Still try to stay within your caloric goal that day. Eat your cheat meals in moderation. Having the craving can easily fulfill your curb by just eating a little of it.
  7. There are 3 sources of energy (macronutrients needed to sustain life): carbohydrates (e.g. sugars, starches, fiber), protein, and fat. Carbs provide 4 calories per gram, protein provides 4 calories per gram, and fat provides 9 calories per gram. Carbs and proteins will burn off much easier than fats.
  8. Carbs. Whole carbs are the healthy types of carbs which include vegetables, whole fruit, legumes, potatoes, seeds, nuts, and whole grains (oats, quinoa, brown rice). Refined carbs include sugar-sweetened beverages, fruit juices, pastries, white bread, white pasta, white rice, ice cream, candies, French fries, potato chips and are usually empty calories since they lack essential nutrients. Carbs are ok especially during the day when you can burn it.
  9. Sugars. Simple sugars are called monosaccharides found in fruits, honey, and root vegetables digest well and are good sources of energy. Table sugar, high fructose corn syrup, sucrose are complex sugars and take days to digest. Skip out on the donuts, ice cream, cakes and grab a fruit instead most days.
  10. Proteins. Hemp seeds, chia seeds, flaxseeds are great sources of protein especially for digestion and your brain. The idea that you need to eat your body weights of protein is not really needed.
  11. Fats. Healthy fats are good energy for your brain include avocados, eggs, dark chocolate, salmon, trout, sardines, almonds, walnuts, macadamia, extra virgin olive oil, coconuts and coconut oil, MCT oil, brain octane oil.
  12. Meats. There’s a lot of studies on how red meat and pork can cause cancer recently. Most meats take a lot longer for the body to digest and stays in your body longer. Limit meat intake when you can.
  13. Superfoods. Reduce chronic illnesses by eating more ginger, turmeric, avocado, kale, swiss chard, spinach, berries, nuts, kefir, salmon, sweet potatoes, mushroom and seaweed.
  14. Sleep. Get enough sleep per night. 6-8 hours is ideal. If you’re training a lot, your body might need a little more sleep if you are getting a mid-afternoon crash.
  15. Caffeine. Caffeine has long term harmful effects like chronic dehydration (since it’s a diuretic), may interfere with calcium absorption (bad for your bones), and could raise blood pressure in the long run especially with overuse of caffeine daily. Try and pick up a fruit as a natural source of energy when you need a pick me up.
  16. Energy. Take more Jing herbs to renew your body’s “engine”, eat whole fruit, work out, sleep more, drink more water.
  17. Water regulates body temperature, carries nutrients and oxygen cells. Some say drink half your body weight in ounces. I say just drink as often as you can and remember. Most people are dehydrated. Skip sugary drinks and soda. Dehydration is a major cause of disease.
  18. Working out. Incorporate physical activity that you love, not something that feels stressful. Try and do Mike Chang’s Daily Flow Training as often as you can (will burn 700 calories in the 60 minute program).
  19. Keto is good in the short run for weight loss, however, might not be as good in the long run. Think about it, eating tons of meat, cheese, and restricting some vegetables and most fruits can’t be that good for you.
  20. The 3 overall health and wellbeing of the body and essential to sustaining human life: Jing, Qi, and Shen.
  21. Jing translates to “essence” is the basis of growth, development, and reproduction. When we lack energy throughout the day, it’s because of our Jing has been depleted over the years. Focus on increasing this energy by taking natural Jing food and herbs like goji berries, he shou wu, cordyceps, and chaga.
  22. Qi (pronounced “chi”) translates to “energy” or “life force” and in Chinese medicine they say it is the source of all movements in the body, warms the body to maintain normal temperature, defends the body against pathogens, transforms food into useful substances, and keep the organs in the proper place.
  23. Shen is translated into “spirit” or “mind”. Shen is responsible for thinks like thinking, planning, and feeling and rooted in the blood.
  24. Sustainability. The key in whatever plan you decide, is to do something that’s sustainable in the long run. If you deprive yourself too much of something that you know your body really wants, then you can easily fall back and give up quicker. Incorporate it sometimes or find a healthy replacement, have cheat meals when your body feels like, and start to incorporate.