13 Diet and Exercise Resolutions for 2013

#1. Focus on Healthy Fats / Omega-3

Cookies, processed meats, white bread and similar foods are high in Saturated Fat / Trans Fat which goes to your waistline very easily. Focus on healthy fats found in nuts, olive oil, avocados, egg yolks and fish.

The simple act of eating more fish and less red meat will help you shed fat and get more "healthy fats".

Switching from white bread to whole grain also makes a big difference, or cut back on your bread consumption entirely.

Eggs are good for you. Especially the yolk which has healthy Omega-3 fatty acids in it. Those acids cause your body to burn sugar more efficiently, making you faster, stronger, smarter, etc.

#2. Dark Chocolate

A little bit of dark chocolate is good for you. Avoid any chocolate that is mostly sugar (eg. "white chocolate" doesn't even have cocoa in it).

#3. Eat More Yogurt

Cut out cheese and ice cream and eat more yogurt. It is waaaaaaaaay healthier for you and you get more calcium, whereas cheese is too fatty and ice cream actually is not a good source of calcium. Milk itself is not a good source of calcium either because the protein in the milk absorbs the calcium and you don't really get the benefit of it.

#4. Diet Now, Not Later

Don't delay. As you get older it becomes more and more difficult to lose weight. If you're going to get in shape the time to do it is NOW.

#5. Healthy Diet is Only HALF the Struggle

Remember that you have to exercise at the same time as maintaining a healthy balanced diet. Eating healthy is only half the struggle.

#6. Fidget

Fidgeting burns calories. Spontaneous physical activity (SPA) like fidgeting, bending, brushing your hair, doing dishes, etc. can burn 350 or more calories a day or 1 lb of fat every 10 days. Regular fidgeting can burn 36.5 lbs per year.

#7. Try Interval Training

Interval Training is more effective than long cardio sessions for burning calories. Try it for a month and discover the benefits.

#8. Eat Smaller Portions

Snacks are good for you, especially when combined with smaller portion meals. You eat less, store less and need less. Don't pig out just because the giant chocolate bar is there. Take 1 piece and save the rest for later.

#9. Only Eat When Hungry

Don't eat just because its "supper time". Eat when you are hungry and in small portions.

#10. Watch more Comedies

Laughter burns calories. And laughter while exercising, jogging in place burns even more. Laughter also reduces stress and stress causes your body to save fat for later, so less stress = less fat being stored.

#11. Avoid Foods with Sucrose and Glucose

Learn to read labels. Aim for more natural sugars found in fruit (fructose).

#12. Sleep and Naps

Take naps on the weekend. Whenever possible try to sleep 5 to 6 hours at night and get a 1 hour nap during the day. Siestas are good for you. Even primates (chimps, apes, etc) sleep 5 hours at night and nap for an hour in the afternoon. Its healthier and what we are meant to do.

#13. Cut Down on Toxins

Your body absorbs toxins in the air (including second hand smoke) and then stores those toxins inside fat cells like little prisons. Want to lose weight? Tell those smokers in your family to butt out, buy a good quality air filter and avoid anything toxic that you could be inhaling or eating.