Every day in every way, we can evolve. This I firmly believe in. And no matter your chronological age, transformation is possible. All it takes is the desire and the willpower to make it happen.
Here is the continuation of my own personal journey.

Weight loss
Believe it or not, I was once a little too heavy for my height. If the maximum for me was 135 lbs, I reached my absolute limit and I felt that I could do better.

While some people may tell me to gain a little more weight, I instead heed my inner voice. And it says otherwise.

Truth be told, I needed to lose 10 pounds in two weeks to be in top form for a big event. No crash dieting for me. Instead, I went for clean cuisine ­— fresh salad, light soups, baked or steamed fish and half my usual carbohydrate consumption. Plus one rule: No junk food or dessert. Daily and without fail, I was at the gym for one hour — 30 minutes cardio workout and 30 minutes resistance training. It worked! I met my target of 125 pounds.

Summary: Burn what you put into my body if you wish to maintain your weight. If you intend to lose, you must eat less and exercise to burn more calories. The formula is simple, but the key to successful weight loss is commitment.

Exercise
Commit yourself to 30 to 45 minutes of regular exercise, whether it is power walking or jogging. This is the easiest way to start. You may skip two days of the week. However, do not compromise on the five days devoted to exercise. Follow with resistance training and alternate with stretching exercises. You may include yoga for all around toning and flexibility. This is the ideal combination by far. If you wish to build more muscle, a gym trainer can design a specific program for you plus the recommended diet plan.

Sleep
Get seven to eight hours of sleep nightly. For sleep problems, try one capsule of five to 10 mg of melatonin one hour before bedtime, a cup of chamomile or St. John's Wort tea. A 20-minute walk 30 minutes after dinner might also be helpful.

Fasting
Eat less. A full fast three times a year is good to detoxify the body. Go for vegetable juicing for 24 hours. Gently break your fast with soups before introducing meat to your diet after another 24 hours. Remember to hydrate with 12 to 15 glasses of water.

Intermittent Fasting might work for some, but not for everyone. Always consult your doctor before considering fasting. There was a time when on IF for over a year, I did not ever get hunger signals until I had fainted. While IF has its benefits, it must be carefully supervised and monitored.

Dieting
There are no hard and fast rules. There are no shortcuts. Five small meals a day is good. If you are considering keto, do consult your doctor. The ketogenic diet is not compatible with every person. This is because no two persons are alike in terms of body type, metabolism, health goals, and challenges.

Supplements
You cannot get enough vitamins and minerals from the food you eat. The body does not produce vitamin A, B, C, D, and K plus 16 minerals. This is why it is so important to eat healthy and to take your supplements.

Sweets
Sugar should be taken in small doses.  And only after a full meal. But if your blood sugar is high, omit sugar. The healthy substitute is stevia followed by coconut sugar.
Practice moderation in all you do.

Affirmation: "I claim the best now."

Love and light.