I have found over the years that the following six practices are requirements for long term success.

Please keep this list handy for planning your day, checking at days end for progress and making adjustments to improve: continuous improvement is your mantra for getting healthy and staying that way.

1. Food and nutrition: right foods, right spacing between meals, right portions, chew slowly and no liquids before, during and after meals
2. Water: sip 64 oz per day
3. Vitamins and micronutrients: every day, from a good source
4. Movement and exercise: the best single health practice of all time
5. Sleep: 8 hr restorative sleep-the body prepares and repairs
6. Stress management: too much stress (allostasis) is a weight gainer and health destroyer