i believe the healthiest way to lose weight is to learn and implement these basic principles without reliance on medications or surgery. Medical therapies to lose weight is like cheating on a test - you never actually learn the necessary material to balance your eating and lifestyle habits to be successful long term. Tips for success include:
1. the most important factor is mindset. your subconsciousness drives your behavior when you are not actively thinking. you must visual success, write down your goals, and continually reinforce these ideas
2. Nutrition includes a balanced diet lower in carbohydrates, high in protein and healthy fats. Avoid inflammatory foods including seed oils, fried foods, processed foods and grains. Track calories and macros with myfitnesspal. intermittent fasting can be a helpful tool.
3. Replace common vitamin and mineral deficiencies including Vitamin D3, iodine, magnesium, etc.
4. do regular low level exercise (zone 2) with a goal of 10,000 steps and/or 30 minutes of walking or biking.
5. Do regular high intensity exercise of 2-4 minutes x 3-4 repetitions with heart rate elevated up into zones 4-5 (20 minutes), preferably daily.
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