Focus on real results not fad diets.

Rather than focus on what you can’t have, I want you to focus on these 10 things to lose weight.

1. Avoid sugar in all its many forms. Carbohydrates, especially those with a high glycemic load, turn to sugar very quickly. When you eat sugar, you unconsciously trigger a vicious cycle of sugar cravings, increased insulin production, increased appetite, more sugar intake, and more insulin production, until you are in a cycle of cravings, bingeing and crashing all day long. Eventually this leads to insulin resistance, which is a major contributor to weight gain and rapid aging.

2. Eat more fiber. Fiber is the secret key to a low glycemic load. It’s like a sponge that soaks up sugar, thus making it burn more slowly in your digestive system. Eating fiber is advantageous for a lot of reasons. The higher the fiber content of a single food or a meal in total, the harder and longer your body has to work to digest it. You burn more calories, stay full longer, and reduce your appetite.

3. Choose real food. Avoid highly processed, factory-manufactured Frankenfoods. Choose fresh vegetables, fruits, whole grains, beans, nuts, seeds, and lean animal proteins such as fish, chicken, and eggs.

4. Eat breakfast. The easiest thing you can do to lose weight and increase longevity is to eat breakfast. Studies repeatedly show that eating a healthy protein-containing breakfast helps people lose weight, reduce cravings, and burn calories. Good proteins are eggs, nuts, seeds, nut butters, or a protein shake.

5. Slow down and be mindful. When we eat unconsciously, we eat more. It takes 20 minutes for your brain to register