8 Keys to Effective Weight Loss

  1. Always eat a healthy breakfast including low-fat proteins, high-fiber grains, and plenty of fresh or frozen fruits. People who skip breakfast on a regular basis are 4 times more likely to become obese.
  2. Be physically active. Getting at least 20 to 30 minutes of moderate intensity exercise 4 to 6 days per week increases your chances of staying lean.
  3. Stay away from processed foods.
    One of the biggest culprits to your waistline is processed carbohydrate-type foods like chips, soft drinks, desserts, refined breads. Not only do these foods increase your waist, they stimulate your appetite to overeat.
  4. Get quality sleep (7-8 hours a night). Sleep deprivation quickly disrupts metabolic function and boosts appetite and cravings for unhealthy foods. People who sleep less than 6 hours/night are more likely to become and stay overweight.
  5. Keep alcohol intake low. Liquid calories are uniquely fattening and alcohol compounds things by driving up appetite and sabotaging self-control around food. Alcohol also disrupts quality delta-stage sleep.
  6. Avoid prolonged sitting. Sitting continuously for long periods of time (desk work, TV, and commuting) is arguably the quickest way to trash your metabolic function, which is needed for normal metabolic function.
  7. Avoid "mindless" eating. Being fully aware and mentally present during eating is paramount for appetite control and safeguards against overindulging. Eating mindlessly in the presence of distractions like watching TV has been shown to dramatically increase calorie intake - in some studies up to 50%.
  8. Pray. Losing weight and keeping it off can be a daunting tasks and everyone needs help to be successful. Why not ask God for help? Prayer is simply communicating with God and asking for His divine power to guide you to a leaner, healthier body.