1. Eat Whole Foods – Follow the 80/20 Principle. 80% of your diet coming from whole foods. Fill the rest with whatever. Stop restricting foods.

2. Walk – Walking burns calories, doesn’t increase hunger levels and primarily targets fat stores as fuel.

3. Drink 2-4 litres of Water – Stay hydrated. Drinking water helps you stay full and keeps you healthy.

4. Lift Weights – Strength training burns fat, while maintaining and building muscles. 2-5 strength training workouts per week.

5. Move – Aim for a specific step count per day. The general recommendation is 10,000. Do what you can. It is important to combine structured exercise with regular movement throughout the day. Get up and walk around throughout the day.

6. Increase your Protein – Aim to eat 0.7 – 1 gram of protein per pound of body weight. Protein helps keep you full and it maintains and builds muscle.

7. Limit Sugary Drinks – Limit the soda, pop, juice and syrupy coffees. Don’t restrict them completely if you enjoy them. Just limit them.

8. Track Your Diet – Consider tracking your calories and macronutrients using an app such as MyFitnessPal. Hit your calorie and protein numbers daily and watch the fat melt off.

9. Focus on Today – Stop worrying about how long it will take. Stop worrying about two weeks from now. Focus on today. Do the little things that will allow you to win today. Get 1% better today.

10. Trim the Fat From Your Life – You have time. Protect your time. Eliminate or limit the things that are wasting your time (social media, gossiping, Netflix, video games, etc). You do not need to eliminate them completely. Just move them to the end of the day, after you complete your day’s mission. Earn your dopamine.