Repetition is the key to mastery. It takes 21 days for the mind and body to create a new habit. During this time, remind yourself that for at least 21 consecutive days you’ll stick to your new exercise program.

First and foremost, if you want to lose weight and keep it off, you must get enough sleep night after night after night. Too little sleep makes you hungry, especially for calorie-dense, unhealthy foods.

What you give of your love, time, and attention, you get more of because it comes back to you. Become aware of your thoughts. Never underestimate the power of your mind as master controller.

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A diet rich in fresh fruits and vegetables plays a role in reducing the risk of the major causes of illness and death including cancer, heart disease, stroke, diabetes, arthritis, vision loss, and obesity.

As you get into better shape by exercising on a regular basis, you’ll be making more fat-burning enzymes, which means that you are slowly changing your body into an efficient fat-burning, energizing machine.

It’s not the weightlifting itself, but the physiological effects that take place in the 48 hours AFTER weightlifting, during the recovery period, that supercharge metabolism and help you lose fat. 

When you have more muscle mass, you burn more calories than someone who doesn’t, even when you’re both sitting still, which is why people who build muscle have an easier time maintaining a healthy weight.

Muscle burns fat. It’s that simple. Exercise increases muscle, alters its chemistry, tones it, and increases the metabolic rate. To lose weight and keep it off, make exercise a key component of your health program.

Don’t ever give up! You can do anything to which you set your mind. Move in the direction of your dreams. As James Allen once said: "Dream lofty dreams, and as you dream, so shall you become."