Health & Wellness Blog
Live a happy & healthy lifestyle
Exercise is vital for good health and fitness, and certainly, any exercise is better than none. Unfortunately we tend to pick one type of exercise when a variety of exercises would provide additional benefits. Performing different types of exercise and workouts throughout the week will help you get leaner, stronger, healthier and reach your fitness goals.
Exercises generally fall into one of these categories:
Bodybuilding Versus Strength Training
To select the right approach to weight lifting and strength training, it is important to understand how a muscle gets stronger.
Best Of Both Worlds
Unless you are training solely for strength to support your participation in sports or the Olympics, why not try a combination of approaches in order to add lean muscle and get stronger? When planning your workouts, include 1-2 sets of lighter weights at 8-12 reps, 1-2 sets of moderate weights at 5-8 reps and finish each muscle group with heavy weights in the 3-5 repetition range. This approach is suitable for both men and women and will develop well defined muscle, reduce stored body fat and prevent loss of muscle and bone density often caused by aging.
While it is nice to join a fancy gym with a huge selection of barbells, dumbbells and resistance machines, you can get started at home with little or no equipment and add equipment as you progress in your training. Regardless of your approach, always work your entire body and as a beginner, do not train more than every other day in order to avoid injury and overtraining. Full body workouts will help you build a solid foundation with strong legs, chest, back and shoulders.
You can start your training with only your own body weight as resistance. Warm up ( jumping rope is ideal) then move to a variety of push ups, planks, lunges, and bodyweight squats. Find a park with a jungle gym or purchase an inexpensive pull up bar and add pullups and chinups to your bodyweight routine.
Barbells, Dumbbells and Kettlebells
Once you have your weights, your basic full body routine should include:
These five simple exercises, performed every other day, will train your entire body effectively in the minimum amount of time!
There are two important areas of your body that you may be ignoring - your lower back and your abdominal or core muscle groups. These muscle groups may not be glamorous, but if you want to relieve (or prevent) back pain and increase your core strength to support your daily activities, you need to perform exercises that support, stabilize and protect your spine.
To strengthen your lower back and core, start with these simple bodyweight exercises:
Start with your back against a wall with your feet about a foot or two away from the wall. Tighten your core and slide down into a 90 degree angle and hold this pose as long as possible.
Start with your back flat on the floor with your knees bent and feet firmly planted. Tighten your abs and core and raise your buttocks off the floor until your body is in a straight line from shoulders to knees. Hold this position while keeping your abs tight.
This simple but effective core strengthening exercise is also known as the “skydiver.” Start face down on the mat or floor with your arms and legs spread a little further than shoulder width apart. Tighten your core muscles and lower back and lift your arms and legs off the floor while your chest, stomach and pelvis remain in contact with the floor. Hold this position as long as possible then repeat.
Lie on your side and place your elbow and forearm on the floor. Tighten your abs and hold your body up in a straight line. This is just like the plank exercise detailed above except on your side on one forearm and elbow. Hold this position while keeping your abs tight and then repeat on the opposite side.
Start with your back flat, knees bent and feet planted. Cross your arms across your chest, tighten your core and slowly raise your upper body until your elbows touch your knees. Pause briefly, then slowly lower your upper body back to the floor and repeat.
A strong back and core work together to provide support and flexibility that will enable you to perform functional physical activities and lift heavy objectives - pain free!
The most effective exercises you can do for strong, defined and toned legs and firm glutes are squats, lunges and movements involving steps or stairs. You can easily begin a leg and glute program using only your bodyweight, but adding weights will increase intensity, improve your balance and provide upper body training into your lower body workout.
Here are seven exercises you should use to tone your legs and glutes at home without equipment or machines:
Single Leg Squats
Once you master the squat, turn up the intensity by adding single leg squats. This variation requires greater strength and balance but isolates and trains your glutes and hamstrings. Once you master this challenging movement, add a dumbbell or hold a weight plate across your chest to increase the intensity (and effectiveness).
Start on the floor on all fours. Bend one leg and lift it until your knee is at the level of your back. From this position, raise your leg higher, you will feel this in your glutes. Return to the starting position and repeat with the opposite leg.
Lie on the floor on your back with both knees bent. Stabilize your body with your arms flat on the floor by your side. Lift your butt and lower back off the floor and squeeze your glutes as you ascend. Squeeze and pause at the highest point for a second and lower your butt down until it touches the floor before raising it again.
Similar to Hip Extensions, the glute kickback exercise is an isolation exercise that should be performed toward the end of your leg and glute workout. Start on all fours with your head forward. Pull one knee to your chest and then push that leg back and up behind you. Contract your glutes throughout the movement and hold the contraction at the highest point momentarily. Repeat with the opposite leg.
For body weight calf raises, stand behind a chair or beside a wall with your legs slightly apart and toes slightly outward. Raise yourself upward until you are standing on your tiptoes and squeeze your calf muscles at the highest point. You can also perform your calf raises while standing on a stair step, board or aerobic step to increase the stretch and range of motion.
Boost Your Immunity!
Health headlines are frequently flooded with findings on the latest miracle product to boost immunity. With the constant flux in information, which claims can we truly trust?
Rather than following the trends, follow a healthy lifestyle. Here are five natural ways to strengthen our immune system to stay healthy.
Meditation can be practiced through visualization, through repeating a mantra, or through mindfulness, among other techniques.
Activity is closely related to immunity. Physical activity functions as a natural cleansing process for the body by flushing out bacteria from the lungs and airways. However, increasing duration or intensity of exercise is not necessarily better for individuals who already have a regular workout routine because heavy, long-term exercise (e.g. marathon running and competitive athletics) may actually compromise immunity. For ideal immune functioning, exercise regularly at a moderate level or simply maintain an active lifestyle.
Get Outdoor & Smell the Roses
A sizeable number of key ingredients in drugs developed today are either isolated from plants or replicated from chemicals in plants. Thus, being outdoors brings us home to the millions of immune-boosting chemicals that we may attempt to replace in the form of pills.
Avoid False Claims
As it stands, there is limited regulation in marketing and producing “immune-boosting” herbs, supplements, or other pills. For the majority of supplements that are sold, there is weak or limited evidence behind the effectiveness of the properties that they promise. Rather than take these compounds in the form of a pill, it is often more beneficial to go with our gut and go to the source. Select a diet full of fruits and vegetables, which are rich in vitamins, minerals, anti-oxidants, and other compounds that build immunity without boasting bolded claims.
Rest Nightly & Sleep Well
Sleep is fundamental to our natural immunity. Inadequate sleep is associated with a long list of physical health problems associated with immunity. In particular, sleep deprivation suppresses immune function, making us more susceptible to colds, flus, and bacterial infections. Researchers recommend around 7 hours of sleep per night for best protection from disease.
For improved immunity, stick with natural, lifestyle ways to enhance overall health, such as stress reduction, physical activity, and sleep, rather than seeking out “immune boosters” in the form of pills.
Lose that Belly - Feel Healthy & Look Slimmer
Are those stomach rolls ruining your looks?
Believe it or not, belly fat isn't just an aesthetic problem. In fact, it's just as harmful as smoking. It puts you at risk for heart disease, insulin resistance, metabolic syndrome, type II diabetes, and premature death. On top of that, it's the last to go.
Even skinny people can have big bellies. This type of fat surrounds their vital organs, such as the heart, liver, and kidneys. Over time, it doubles death risk and disrupts endocrine function, causing damage to your brain, metabolism, and immune function.
The good news is that you can lose belly fat through lifestyle changes. Your diet and exercise habits have the biggest impact. First, let's see why stomach fat is so dangerous and how it affects your health.
The Hidden Dangers of Belly Fat
Belly fat isn't just unsightly but harmful too. Also known as visceral fat or active fat, it is stored deep within the abdominal region. Subcutaneous fat, by comparison, is found right beneath the skin's surface.
Studies have linked belly fat to colon and endometrial cancers, atherosclerosis, dementia, and hypertension. According to science, obese people are 35 percent more likely to develop dementia compared to their peers. Other studies have found that belly fat may cause a decline in language and memory.
Furthermore, this type of fat increases cholesterol levels, insulin resistance, and triglycerides. It also causes inflammation of the blood vessels, contributing to cardiovascular problems. In clinical trials, women with a waist circumference over 39 inches had rates of death double than normal. Similar findings applied to men with waists exceeding 47 inches.
As you see, the size of your waist can tell a lot about your health. Even though some belly fat is normal, too much of it could kill. A waist circumference of more than 40 inches in men and 35 inches in women shouldn't be ignored.
How to Get Rid of Belly Fat for Good
The truth is that there's no quick fix to lose belly fat. Depending on your age, weight, and body shape, it can take months or even years to shrink your waistline. Crunches and sit-ups are pretty much useless. These exercises strengthen your core muscles but have little impact on fat deposits.
So what does it take to get rid of belly fat for good?
Here are a few strategies that actually work:
Manage Your Insulin Levels
When it comes to fat loss, the hormone insulin can be your best ally or your worst enemy. Stress, bad eating, lack of exercise, and certain diseases trigger insulin resistance, which in turn, contributes to belly fat. This relationship goes both ways. Visceral fat causes insulin resistance, and vice versa.
The best way to lose inches from your waist is to effectively manage insulin levels. As a rule of thumb, avoid high-sugar foods like candy, ice cream, bread, pasta, white rice, white potatoes, soda, grains, and most fruits. Fill up on foods with a low glycemic index, such as:
Certain foods have few or no carbs, so they lack a GI value. These are ideal for those with belly fat, insulin resistance, diabetes, and other related conditions. Make sure your diet includes plenty of meat, lean fish, low-fat dairy, eggs, unrefined vegetable oils, seafood, herbs, and spices.
Beware that cooking techniques can change the GI. For example, French fries boast a higher glycemic index than boiled or steamed potatoes. In general, the longer food is cooked, the faster its carbs are processed and absorbed into the bloodstream.
Train for Your Goals
Diet and physical activity are equally important. Regular exercise not only burns fat but also keeps your insulin levels within normal limits. On top of that, it triggers a positive hormonal response, offsetting the harm caused by visceral fat.
You may have heard that little exercise is better than none at all. However, when it comes to losing fat, some training methods are more effective than others. Contrary to popular belief, cardio isn't the key to leanness. In fact, it can do more harm than good, especially when struggling with belly fat. The explanation is simple.
HIIT, which stands for high intensity interval training, has emerged as the best way to burn fat. It’s particularly effective against visceral fat and has none of the adverse effects of traditional cardio. A single session will skyrocket your metabolism for up to 48 to 72 hours.
Last, get more rest and avoid stress at all costs. Stress and belly fat are strongly connected. Whenever you're angry, nervous, or anxious, your cortisol levels go up. Prolonged or chronic stress keeps your body in the fight-or-flight mode for weeks or even months, leading to obesity, heart disease, and insulin resistance.
Squeeze more "me" time into your daily routine. Get at least eight hours of sleep per night and allow your body to recover after exercise. Make health a priority and stop over-committing yourself.
These lifestyle changes can go a long way toward better health. You’ll not only get leaner but also feel better, think clearer, and have greater energy. A few months from now on, belly fat will be just a bad memory.
Perfect Fitness Gifts for Friends & Family
It’s never too early to start thinking about great gifts to give the people in your life for the holidays.
Planning ahead helps save money, plus it keeps you from stressing out. Giving gifts that are good for health and wellness won’t just make you feel good, but they will also serve to give the ones you love a better quality of life.
Not sure what to get?
Start looking this list over now and you’re sure to find something to help everyone on your list be their most fit and fabulous!
It’s true that not everyone is into yoga, but a yoga mat can be used for a variety of fitness activities. Crunches and floor exercises are all more comfortable on a good yoga mat. Look for ones that are non-slip. Plus, there are quite a few with unique designs on it so they can truly stand out during their next yoga class.
Just because she’s got a gym bag doesn’t mean she doesn’t need a new one. Today’s gym bags are designed with our modern needs in mind. Look for ones that house laptops and tech devices safely while keeping sweaty gym clothes and sports equipment neatly stowed. It eliminates the need to bring separate bags for everything which is ideal for those that hit the gym before or after work.
For the fitness fanatic that’s always on the go, traveling can really take its toll. A mini massager is just the thing to help relieve stress and tension from overworked muscles after using the fitness center at a hotel or even in the office after a particularly demanding meeting. They even make mini foam rollers which are totally tote-able anywhere!
Smart Athletic Wear
There are plenty of people that love a good run in the frigid cold. And if someone on your list is one of them, getting them a good pair of gloves that are lightweight, comfortable and keep their hands from freezing is the kind of gift they’ll love because they likely won’t think of getting it for themselves.
Now you and everyone else on your list can with wireless earbuds. With this brilliant invention, there are no cords to get tangled up in.
Gym Bag Toiletries
One thing most people forget about when packing their gym bag is to fill it with good toiletries for their post-gym shower. Some people even use cheap brands to fill it with, but they deserve so much more. Find travel sizes of quality brands for shampoo, conditioner, shower gel, lotion, anti-perspirant, lip balm and more to make her feel like she’s on top of the world post-gym.
Ropeless Jump Rope
One of the best exercises by far is jumping rope. But it can really trip you up. Now we live in such a world that there are ropeless jump ropes available. It’s perfect for the traveler or for use in very tight spaces, like behind the desk at work. No more tripping either!
Reusable Water Bottle
Drinking plenty of water each day is hard work.
It’s even worse if that person find water bland and boring. Reusable water bottles with large opening can easily allow one to make water delicious by making fruit infused water and can be taken on the go. They help add tons of flavor to water plus they add all the nutrients from the fruits, vegetables and herbs that are put into them for a tasty way to hit that water quota.
Plus - reusable will help cut down plastic waste and help the environment. A win-win for everyone.
Sweaty feet are no fun in any weather. Give the gift of all-weather socks that are lightweight and breathable. They can be used in winter to keep feet warm and in the summer, they won’t slip down or bunch up, making for a comfortable workout any time of year.
Handle Bar Grips
Whether they love to ride their bike or they religiously head off to spin class, handle bar grips are just the thing to keep sweaty hands in place. Plus, they protect your love’s hands from touching the sweat of all the other exercisers before her.
Now that you’ve got a head start on your holiday shopping, you can rest easy knowing you’ve found the most affordable fitness gifts around!
Surprising Benefits of Stretching
Feeling sore after a tough workout? Struggling with back or neck pain? Perhaps you want to boost your flexibility and range of motion? Stretching is the answer.
This gentle form of exercise improves muscle control, mobility, and blood flow. It also keeps your joints flexible and reduces injury risk. In the long run, it can make you a better athlete and enhance your overall fitness.
But what is stretching in the first place? And when it's the best time to do it? Should you stretch before or after exercise? Let's find out!
The Basics of Stretching
Studies have found that it helps those struggling with depression, diabetes, and breast cancer. This form of exercises boosts endorphin production in the brain, improving your mood and mental well-being. Endorphins are also referred to as the happiness hormones or "feel-good" chemicals. Stretching your body for just a few minutes can make you happier and more confident.
Beware that stretching isn't the same as warming up. To stay injury-free, you should warm up first, then stretch. For instance, you could walk on the treadmill or jog at a slow pace for five to 10 minutes before doing your stretching routine. This will warm up your muscles and get your heart pumping.
Types of Stretching
Most fitness pros recommend stretching after exercise when your muscles are warm and have a greater range of motion. However, there are dozens of ways to stretch, and each has its perks. Some are ideal before exercise, while others work best post-workout.
Let's take dynamic stretching. This form of exercise is perfect for warming up and works best before training. Due to its intense nature, it improves blood flow and boosts your range of motion. It involves controlled swinging of the arms and legs, such as arm swings, sideways leg swings, leg crossovers, and twisting reverse lunges.
Research shows that dynamic stretching leads to greater power and agility compared to static stretching. Furthermore, it improves reaction time and has a positive impact on vertical performance. To reap its benefits, stretch for five to 10 minutes before working out.
Static stretching is ideal after training. It involves holding a stretch in a challenging but comfortable position for 10 to 30 seconds or more. With regular practice, it boosts muscle and joint flexibility as well as functional fitness.
For instance, you could stretch your chest, back, shoulders, hamstrings, and other muscle groups. Think of it as a safe, effective way to cool down.
Beware that static and passive stretching are not one and the same. Passive stretching is done in a relaxed state where you assume a position and hold it with the help of a partner or object. Its role is to relieve muscle spasms, soreness, and fatigue after exercise.
Other stretching techniques are simply variations of active, passive, dynamic, and static stretching. Choosing one over another comes down to your needs and goals.
No matter how you stretch, you shouldn't feel pain. If you do, it means you're going too far.
Do You Need to Stretch at All?
Like any other exercise, stretching isn't mandatory, but it can make all the difference. Health professionals recommend stretching each of the major muscle groups at least twice a week. This will keep your joints flexible as you age. Plus, it can dramatically lower your risk of injury.
The benefits of stretching go beyond greater flexibility. This practice can improve your posture, prevent and relieve back pain, and speed up recovery from exercise. For example, physiotherapists often recommend back stretches to those suffering from sciatica or herniated discs. Stretching restores their range of motion and promotes healing.
Since stretching improves circulation, it leads to greater energy and stamina. Over time, it may improve muscular coordination and range of movement in the joints. Additionally, it's a good way to relieve muscle tension and reduce recovery time.
How to Stretch Properly
As a rule of thumb, focus on the muscles that are being worked. For instance, if you're going to train your legs, stretch your quads, hamstrings, and calves. Whole body stretches are beneficial as well, especially post-workout. Hold each stretch for at least 30 seconds; just make sure you maintain good form. Remember to breathe and relax.
Let’s say you want to stretch your back. Try the knees to chest stretch. Lie on your back with your knees bent. Place your hands on your hamstrings and pull both legs toward your chest until you feel a gentle stretch. Use a slow, controlled motion. Hold the position for about 30 seconds. Return to the starting position and repeat.
Stretching requires no equipment and suits all fitness levels (except for ballistic and isometric stretching). For a more challenging workout, you can use an exercise ball or resistance bands. These accessories are ideal for dynamic stretching. Over time, you'll move around more easily and with less pain, have greater energy, and get better results from your workout.
In our age of apps for everything and smartphones that don’t sleep, it can be challenging for many of us to find a break from our data-driven world. The fast-paced nature of our times can leave us undeniably drained. We may be tempted to overdose on coffee or reach for an afternoon sugar-fix to make it through the day.
However, these 5 natural energy boosts can keep up feeling fresh without experiencing the after-effects of a sugar high or caffeine jitters.
Consumption of regular, moderately-portioned, nutritious meals can allow us to feel nourished throughout the day. For stable energy levels, it is best to consume low glycemic index foods, like steel-cut oatmeal, sweet potatoes, leafy greens, and beans. These foods allow energy to be released slowly and stably. By contrast, consumption of large, irregular, high glycemic index foods (think white bread, russet potatoes, short-grain rice, and most sugary desserts) produces sharp spikes in energy after eating, followed by massive crashes. This glycemic spike is why we may want to curl up in a food coma following Thanksgiving feasts or take an afternoon nap after a lunch of donuts and cake.
Water makes up to 60% of our bodies and 75% of our brains. Thus, dehydration can make us feel irritable, headache-y, and heavy. A simple solution to this is to equip ourselves with a reusable water bottle, filled with plain water or fruit-infused water. Unsweetened green tea is another way to stay hydrated that provides just enough caffeine to keep us alert without making us overly-stimulated.
Sleep quality is undoubtedly one of the most important influences on our daily energy levels. For most adults, this means sleeping 7-9 hours per night, but some can feel rested on less, while others need more. Perhaps more important than the number of hours slept is the quality of our sleep. Sleeping deeply rather than tossing and turning throughout the night is essential to make us feel rested throughout the day. There are a few simple shifts we can make to improve our “sleep hygiene”, ensuring that we fall asleep and stay asleep longer. For example, unplugging from our computers or smart phones a few hours before bed will prevent over-stimulation from the light of our screens and the stress of our day jobs. Additionally, it may help to establish a “bedtime routine” that includes a regular, soothing activity to ease the transition from daytime to sleep. This routine may include, practicing meditation or visualization, drinking herbal tea, reading a book, practicing self-massage, or journaling.
You don't need to be a health expert to know that exercise is essential for the maintaining of a healthy lifestyle. But what is one to do if too busy to get to the gym or unable to engage in rigorous exercise?
You've gotta walk it out! Don't think walking is as effective as running, jogging or high intensity interval training?
Here are just some of the well known health benefits associated with walking.
Free yourself from expensive gym memberships and workout on your own time. Walking is a low impact activity that anyone of any age can participate in. It's something the whole family can do, so get everyone together and put on your walking shoes. A walk today is what makes for a healthier tomorrow.
Summer is right around the corner and you want to look amazing on the beach! Luckily, it's not too late to get your body ready for shorts and tank tops. With a little planning and willpower, you can lose those pesky pounds and rev up your metabolism.
Crash diets and endless workouts are not an option. These mess with your hormones and drain your energy. Plus, they're not sustainable long term. Weight loss comes down to the small choices you make every day. There are no quick fixes or magic pills.
Ready to get in beach shape? Follow these six easy steps to build the body you want!
Ditch the Junk
Not all calories are created equal. If you eat sugar and junk food despite staying in a calorie deficit, don’t expect to get leaner. 600 calories worth of salmon and veggies are not the same as 600 calories worth of French fries or candy.
One gram of carbohydrates or protein contains 4 calories. One gram of fat contains nine calories. These nutrients go through different metabolic pathways and are processed differently by your body. To lose weight, increase your protein intake and cut back on carbs.
Ditch the sugar, processed meats, white flour, bread, cereals, cookies, and other foods that have little or no nutritional value. They provide nothing but empty calories and additives. Your calories should come from whole, natural foods.
Eat Protein at Every Meal
Whenever you eat high-protein foods, your body works hard to break them down and metabolize the protein. This leads to a stronger and faster metabolism and a prolonged feeling of fullness. Protein also helps build and preserve muscle even when you're in a calorie deficit. The more lean mass you have, the higher your energy expenditure.
For optimum results, eat protein at every meal. Start your day with Greek yogurt, protein shakes, cottage cheese, eggs, and other protein-rich foods. This helps reduce your food intake over the day and kick-starts your metabolism.
Upgrade Your Morning Coffee
If you want to burn even more calories, just mix one or two tablespoons of coconut oil into your morning coffee. Despite its high fat content, this superfood lowers cholesterol levels and promotes weight loss.
These benefits are due to its high levels of MCTs (Medium Chain Triglycerides), which help reduce body fat and raise your metabolism. MCTs also curb hunger, balance your fat-burning hormones, and boost your energy. These fats go straight to your liver where they can be used for fuel.
How you prepare your food can make or break your progress. Fried foods, for instance, are higher in calories and trans fats. This cooking method increases their glycemic value and releases toxins that may cause cancer and cardiovascular problems.
One serving of deep-fried cod delivers about 17 grams of fat and 232 calories. The same amount of baked fish has only one gram of fat and 105 calories. Additionally, the fats in fried food raise your cholesterol levels, clog your arteries, and contribute to chronic diseases.
Steam, grill, bake, or roast your food. Avoid frying at all costs.
Go Heavy in the Gym
Like it or not, heavy lifting is a must. Whether you're looking to torch fat, build mass, or gain muscle definition, it’s always important to add more plates on the bar, otherwise, you'll hit a plateau.
Your body has a fantastic ability to adapt to exercise. Therefore, it needs to be constantly stimulated. This can be done by trying new exercises, lifting heavier weights, and changing workout variables like intensity and duration. If you do the same workouts over and over, your progress will stall.
Heavy lifting promotes muscle growth, which in turn, revs up your metabolism. It also burns fat and brings your hormones into balance while increasing muscle tone. Diet alone won't help you get a strong, lean body. Sure, you'll lose fat, but your muscles will look flat and saggy.
Increase the load by five to 10 pounds every two weeks or so. Experiment with new lifting techniques like drop sets, pyramid sets, supersets, partials, and full body circuits. The whole point is to keep your routine varied and challenge your muscles into growth.
Replace Cardio with HIIT
Minute per minute, high intensity interval training is more effective for fat loss than cardio. Plus, it doesn't cause fatigue or break down muscle tissues like aerobic training.
HIIT involves short bursts of intense exercise followed by periods of rest. A typical session lasts only 10 to 15 minutes.
Cardio, on the other hand, raises cortisol and puts stress on your joints. Elevated cortisol levels lead to fat storage, muscle loss, lethargy, poor mental focus, and impaired immune function.
If you can't give up aerobic training, keep your sessions short. Finish your workout with 10-15 minutes of HIIT and another 10 minutes of steady state cardio. This approach results in faster weight loss and improved overall fitness.
These simple steps will get your body ready for swimsuit season in no time. Plus, they don’t require major lifestyle changes or fancy supplements.
Commit to regular exercise, clean up your diet, and limit stress. Hit the gym at least four times a week and train at high intensity. Load up on protein and healthy fats, cut back on carbs, and cook your own meals rather than eating out.
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