Five SIMPLE Tips to Improve Your Health TODAY!
1) Drink more water.
Let's start off simple. You've been told your entire life to drink more water, but why? Water has numerous health benefits such as increasing energy, preventing kidney stones, maintaining regularity, improving skin complexion, preventing cramps, preventing headaches, and many more.
One of it's biggest benefits is its effect on weight loss. The average 20-ounce soft drink contains 250 Calories. If you cut out two 20 ounce soft drinks per day, that's enough to produce one pound of fat loss per week! As if this weren't great enough, staying well hydrated can also help you burn up to 100 extra Calories per day. 
The average adult should aim to drink 2.2 liters of water per day, which is roughly 4.5 standard 16-ounce water bottles.
2) Eat more protein.
Consuming an adequate amount of protein is incredibly important and many experts believe the recommended daily intake is too low. High protein intake can boost your metabolism, while at the same time, helping you get full faster. This means you'll be eating fewer Calories, burning more Calories, and you'll even be less hungry.   Adequate protein intake has also been shown to lower both blood sugar and blood pressure.  
The amount of protein you need will depend on your goals and weightlifting experience (which we will talk about in tip #5).
- If your goal is fat loss and you're a beginner weightlifter, aim for 0.8 - 1.2g of protein per pound of body weight. 
- If your goal is fat loss and you're an experienced weightlifter, aim for 1.1 - 1.3g of protein per pound of body weight. (Experienced weightlifters have increased muscle mass and will require more protein to maintain that muscle mass while on a diet.) 
- If your goal is weight maintenance or muscle gain, aim for 0.8 - 1g of protein per pound of body weight. (The reason you require less protein for gaining muscle is that when on a diet, your body will burn some protein for fuel, so you will require more.)
3) Get enough fiber.
There are hundreds of species of bacteria that live in your gut. Some are helpful and some are harmful. Many companies want to sell you probiotics to increase the number of beneficial bacteria but before reaching for your wallet, remember that you have perfectly good bacteria in your gut already. Why don't you just feed them instead? You can do this by adding more fiber to your diet.  A few examples of fiber-rich foods are green veggies, berries, and whole grains.
As an added benefit, fiber is incredibly filling and fibrous foods tend to also be low in Calories. This makes them ideal if you're trying to lose weight. Aim to get a minimum of 25g of fiber per day.
4) Move around more.
Cardiovascular exercise both increases the quality of life in the short term and prevents many diseases in the long term. Cardio is also a great way to burn extra Calories, which boosts fat loss. Start small and work your way up. Take a walk with a friend, walk the dog, or go on a hike. If you're walking solo, you can listen to a podcast or audiobook for added enjoyment.
5) Don't be afraid of the weights.
Lifting weights is one of the best things you can do for your health. Resistance training improves metabolic health and can prevent conditions such as type 2 diabetes, osteoporosis sarcopenia, low-back pain, and others. In fact, resistance training combined with weight loss can even reverse existing type 2 diabetes.  Resistance training can also completely reverse the lean body mass loss associated with aging.
Resistance Training is also crucial for fat loss. Resistance training increases muscle mass, which is a large contributor to metabolic rate. If you don't lift weights while dieting, you will lose muscle mass, which in turn will slow down your metabolism, eventually halting fat loss.
Thank you so much for reading! If you found this information helpful and think others will benefit from it as well, please give this article a share on social media. If you want a doctor who cares about your wellbeing and individual needs, click here. If you want to hear more from me, head over to www.treadawaytraining.com
God bless you AND your family and I'll see you next time.
ABOUT THE AUTHOR:
Ryan Treadaway is a Certified Personal Trainer and founder of Treadaway Training, LLC. He trains clients both online and one-on-one at DeKalb MD's Fort Payne location. You can find more of his work on his blog or his YouTube Channel.