The 7 Keys to Permanent Weight Loss

Discusses the seven essential keys to losing weight and keeping it off.

As a weight-loss expert, I am often asked: What are
the keys to losing weight? or What are your best weight-loss
strategies? Every time I am asked this question, I give a different
answer because weight loss is so complex and multi-faceted. Well,
today, I decided to flesh out the most important strategies. These keys
provide a great foundation and an excellent start.

The Top 7 Weight-Loss Keys

  • Diet
  • Exercise
  • Water
  • Sleep
  • Stress
  • Laughter
  • Patience

Key #1 - Diet

Calories

Estimate your daily caloric intake by:

  • Taking your height in inches
  • Subtracting 60
  • Multiplying by 50
  • Adding 1300
    • Never eat fewer than 1200 calories a day. This prevents your metabolism from slowing down.
    • Spread your daily calories over 4 - 6 meals. This will boost your metabolism.
    • Never go more than 12 hours without eating, this includes time spent sleeping. This prevents your metabolism from slowing down.

    Carbohydrates -
    Follow these strategies to stabilize your blood sugar.Avoid white
    carbs. These include white bread, white rice, white potatoes, white
    flour, white sugar, and white pasta. Avoid other bad carbs such as high
    fructose corn syrup, other syrups, and other sugars. Eat your beans,
    other legumes, fruits, and whole-grains before noon. Eat your
    vegetables after noon

    Proteins - Eating protein boosts your metabolism and is essential for building muscle.

    Estimate your daily protein intake in grams by:

  • Taking your estimated daily caloric intake
  • Dividing by 20

    • Fats - You need fats, but all fats were not created equal.Avoid saturated fats and trans fats

    Key #2 - Exercise

    • Strength
      train for 30 - 45 minutes, 2-3 times a week. Focus on exercises for
      your glutes (butt), quads (front thigh), hamstrings (rear thigh), lats
      (back), pecs (chest), and delts (shoulders). These are your largest
      muscles in size and your biggest calorie burners.
    • Do an aerobic exercise, which involves the legs, for 30 minutes, 2-3 times a week.
    • Get a pedometer and walk 10,000 steps a day

    Key #3 - Water

    Drink
    enough water to make your urine clear or close to clear. This helps to
    maintain your health and prevent your metabolism from slowing down.

    Key #4 - Sleep

    Sleep
    at least 7 hours every night. This helps to maintain your proper
    hormonal balance, stabilize your blood sugar, and decrease hunger.

    Key #5 - Stress

    Don’t
    sweat the small stuff and eliminate as much stress as you can. This
    helps to maintain your proper hormonal balance, stabilize your blood
    sugar, and decrease hunger.

    Key #6 - Laugh

    Laugh as much as humanly possible. Watch comedies, read funny books, and laugh at yourself. This helps to decrease stress.

    Key #7 - Patience

    Be
    patient. Losing weight is a marathon, not a sprint. Large temporary
    lifestyle changes lead to fast temporary weight loss. Small permanent
    lifestyle changes lead to slow permanent weight loss.

    Each of
    these keys is essential to losing and keeping off the pounds. If you
    address the first 6 keys and practice patience, the pounds will fall
    off and stay off.

    Bonus Key

    This is a good weight
    loss foundation. However for a comprehensive and inexpensive weight
    loss program , check out the ‘Don’t Go Broke’ Weight Loss Plan.

    About the author

    Kalvin Chinyere, M.D., fondly known as Dr. Kal, is a weight loss
    expert and the creator of The Don’t Go Broke Diet. Dr. Kal was an
    overweight child, an obese teen and a morbidly obese adult. He tipped
    the scale at over 330 pounds. Dr. Kal has since lost and kept off over
    140 pounds naturally. Learn more about the Don’t Go Broke Diet at his weight loss blog and his weight loss program website.

    (c) Copyright - Kalvin Chinyere. All Right Reserved Worldwide

    Article Source: http://EzineArticles.com/?expert=Kalvin_C._Chi

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