Stick to a diet of real, whole foods. All whole grains, nothing refined, processed, or artificial. Don’t buy packaged foods that have more than five ingredients or anything on the label you wouldn’t find in your own kitchen. No refined sugar, only natural sweeteners like honey or maple syrup. Lots of fresh veggies, fruit, whole fat dairy (in moderation), lean meats (in moderation), and wild seafood. Not farmed. Buy organic and local when you can, according to your budget, but don’t sweat it if you can’t swing that. We certainly can’t. It’s a big transition to make this kind of lifestyle change but the health benefits are worth it. The Western Diet is keeping us fat and sick and the USDA is mainly controlled by agribusiness. You’d be amazed at how cutting all the chemical junk out of your diet can help with weight, mood, energy, and sleep.
I’m not obsessed or anything, but at home we follow these guidelines but eat what we want when we go out, which isn’t often, or eat what’s served at someone else’s house. We’ll go out for ice cream for a treat and if we’re at the movies we enjoy popcorn or candy, but just eating real food at home has noticeably improved my family’s health. Forget what you’ve been taught about sugar free and fat free food being the goal and avoid those products. They trick you into craving more and eating more.
On top of eating actual food, not crap, regular physical activity is important. A combination of cardio and strength training is a great way to start.