16 Keys to Lasting Fat Loss

Did you know that Americans spend $117 billion annually treating obesity-linked diseases including heart disease, diabetes, dementia, cancer, arthritis and more...

Of the $1.9 trillion spent on health care (16% of our GNP), ONLY 2% is spent on prevention...

Over $50 billion is spent annually on weight loss alone...

Millions of people buy products, start diets, join support sites...and never experience success.

Here's a way you can achieve your fat loss goals and become lean and fabulous for life by making a 90 day commitment to change the way you eat for good. Just pick one from each segment and practice it for a month (until it becomes routine) before adding more.

Key #1: Increase the vegetables and fruit.

Vegetables and fruit are tops when it comes to being fiber rich and chocked full of nutrition that is vital for both losing weight and building health. They fill you up and are generally low in both calories and the glycemic index.

Eat raw, steamed or baked. Make them a main dish or put in stews and soups. Take it easy on the sweeter fruits like tropical fruits and bananas which tend to be higher in calories and eat the root and "white" vegetables, like rice and potatoes, in moderation.

Key #2: Boost your protein

Protein is important in the preservation and building of lean muscle tissue. More lean muscle tissue means you will burn calories faster, thereby supporting fat loss. Protein intake also reduces the appetite, balances blood sugar and insulin and helps maintain weight loss.

Besides fish, lean poultry and beef, dairy and soy products, you may want to supplement with a quality whey protein powder. This will assure you of adequate protein intake without too many calories.

Key #3: Add more fiber

First of all, fiber fills you up so you eat less food and calories. Fiber-rich foods also regulate blood sugar and blood fats. Fiber keeps your bowels functioning optimally and supports gut health.

Sources of fiber are available in just about every food group including protein based vegetables like peas and lentils, grains, fruit and vegetables, and nuts and seeds. You can also take supplements of both soluble and insoluble fiber for added benefit.

Key #4: Boost your mineral intake

Calcium and other minerals are your "secret weapons" in the battle against body fat! Higher calcium levels are clearly associated with lower bodyweight and body fat. Supplementary calcium, taken when eating less calories, causes weight and fat to be lost much faster. The typical American diet provides only two thirds of our ideal daily calcium needs, and most women only get about half!

Low-fat dairy products, canned fish, soy tofu, green vegetables, nuts, seeds, bran cereals, and calcium-fortified orange juice are all good food choices for extra calcium.

Key #5: Eat the "good" fats

We do not get enough of the highly beneficial fats such as the fats in oily fish, and some nuts and seeds. Unsaturated fatty acids, especially omega-3 fatty acids are vital for lasting fat loss as well as general health. The best oil for cooking is Extra Virgin Olive Oil, and flax oil is great for salads. Try to use these oils in preference to sunflower, corn and safflower oils which are higher in saturated fats.

In addition to following and implemeting these keys into your lifesytle, I recommend choosing organic and hormone free products from all the recommended food groups above to eliminate the chemical toxicity that can clog up your liver and lymphatic system and be a barrier to fat loss.

Key #6: Cut the "white", high glycemic carbs

Sugar, flour, high-fructose corn syrup and the sugar substitutes used in processed food, soft drinks, snack food, pastries, etc. are big obstacles to achieving a lean and healthy body. Eat only in the smallest amounts and take care to read labels because these ingredients sneak into all kinds of food. Sugar does a lot to inhibit the functioning of the liver.

If you are a sweet "junkie" start replacing the sweets with protein and higher fiber foods to relieve the cravings.

Key #7: Reduce the "junk" fats

"Junk" fats - hydrogenated vegetable oils that are loaded with trans fatty acids may actually create deficiencies of essential fatty acids! (The trans fatty acids act as "anti-nutrients".) You must read labels, and avoid them: the words "hydrogenated" and "partially hydrogenated" are red flags. Also keep your meat choices to the lean side, as animal protein can also have high levels of trans fatty acid.

Key #8: Easy on the alcohol

Recent studies are proving that a single serving of red wine or beer has clear health benefits. However, those who drink mixed drinks or drink liberally tend to gain weight and keep it on. Alcohol adds empty calories and does nothing to fill you up or provide key nutrition. To be lean and healthy drink alcohol sparingly.

Key # 9: Reduce calories slowly

By gently lowering caloric intake while gradually becoming more active physically, we will keep our body metabolism running more efficiently. Extreme dieting causes the body to go into "starvation" mode and will create a metabolic slowdown to conserve calories for energy. Successful weight loss is a marathon, not a sprint. Take it easy and trick your body to work with you, not against you, in your weight loss efforts.

Key #10: Stop gorging, start nibbling

Eating 4-6 small meals/snacks throughout the day helps stabilize blood sugar and energy, reduces hunger cravings, and enhances fat burning. Keep the snacks balanced with protein, good carbs, and the right fats. Eat 0-5 by keeping the snacks to fist sized portions.

Key #11: Eat earlier, not later

Studies have shown that people who skip breakfast are four times as likely to be overweight than those who eat breakfast! And to top it off, studies have shown that a good breakfast optimizes energy and mental performance throughout the day. A recently released study shows eating eggs for breakfast can enhace weight loss even more...by 65% to be exact. That's just one more reason to follow Key #2.

Food eaten in the evening is more likely to be stored as body fat, whereas, food eaten in the morning gets burned for energy. If you eat any meal at all, eat breakfast.

Key #12: Do more to move more

You don't have to be an athlete, but the truth is that you will need to be more active if you want to see lasting weight loss. I recommend a "Walk a Day" for 30 minutes each. But, you can also incorporate more activity in your lifestyle by parking further away from the store entrance, taking stairs instead of elevators, and spending 15-20 minutes outdoors everyday with your kids or grandkids.

Not only will you lose inches and weight, but you will feel more energy, look younger, and add years to your life by incorporating more movement into your day.

Key #13: Move with more intensity

Once you have successfully added daily movement into your lifestyle, it's time to ramp it up and include a few "bursts" of jogging or quick sprints, if you are physically able, to your walking routine. Perhaps you'll want to add resistance exercise, like weight training, or take up a cardio sport 2 - 3 times a week. Mixing up your routine will also trick your body from adjusting to your enhanced fat burning metabolism.

Whatever you do, it's always wise to talk to your doctor before starting an exercise program, and beneficial to pay a trainer to show you how to train properly to avoid injury. Pace yourself according to your age and physical limits, and work your way up gradually.

Key #14: Manage stress

Find ways to manage your stress levels, especially if you have daily, chronic levels of stress. Cortisol, the hormone your body releases when stress is triggered, can be one of the main reasons for weight gain...mainly around the waistline. Cortisol raises blood sugar, releases insulin, increases the appetite, and acts as a trigger to fat storage.

Plan stress busters into your daily routine. Exercise is one way to relieve stress, but you can do deep breathing, stretching, take a soothing bath with essential oils, pray/meditate, journal, do yoga, listen to music, get a massage, or use a body ball. There are some great supplements for regulating chronic stress, as well. Go to my profile and schedule a consult if you want help in getting sress under control.

Key #15: Let melatonin do its job

Melatonin is a hormone made by the pineal gland which helps you sleep soundly, helps the body recover from stress, and benefits your metabolism.

You can increase melatonin production in two ways:

1. Get enough sunshine. Sunshine is our main source of vitamin D, and is important in controlling body fat...along with calcium, magnesium and phosphorous. In the winter take your walk outdoors between 10am and 1pm for ideal exposure. In the summer make sure you get about 15 minutes of unprotected sunlight before adding sunscreen. Avoid the peak hours of sunshine to avoid over-exposure to harmful rays.

2. Get plenty of sleep in a dark room. Sleep releases melatonin and is when the body repairs itself and recovers from stress. Inadequate sleep can cause problems with carbohydrate metabolism, impair recovery, and can be a barrier to weight loss success.

Key #16: Drink plenty of pure, alkaline, ionixed water

Drinking appropriate amounts of water is essential to optimal health and weight loss. Drinking alkaline, ionized water in proper amounts actually helps neutralize stored acid wastes and cleanses the body.

Knowing your body's pH balance will give you more success in balancing your weight. Your body naturally keeps your blood pH balanced between 7.3 and 7.4. Excess acid is stored in fat cells, so your body will inhibit fat burn if excess acid would be released, throwing your pH way out of balance.

Following the first 15 Keys, along with consuming alkaline, ionized water, can assist the body in first removing acids, and then letting go of stored fat. Over time you will experience enhanced digestion and energy levels, and look and feel younger and more vital!