The five exercises and five dietary changes from my 100+ pound weight loss journey:

1 Trail walking

2 Pushups

3 Dumbbell rows and overhead presses

4 Kettlebell swings and squats

5 Battle rope HIIT / Tabatas

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1 Cutting out all deep fried foods.

2 Switching to low-fat dairy products.

3 Leaner cuts of meats.

4 Light or fat free salad dressings / dips.

5 No-calorie drinks.

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More details in my newsletters, Centered Perspective