| Well it is that time of the year when thoughts of | | | | 4. Vary your cardio program |
| bathing suits, sun tan lotion, and beach balls begin to | | | | To keep your cardio interesting try to mix it up. Jog, |
| strike fear in the 63% of Americans that are | | | | bike, walk hills, swim, play tennis, team sports... |
| overweight. With that in mind I got together a group | | | | anything to keep your heart rate up for 45 to 60 |
| of my colleagues...a virtual think tank of fitness | | | | minutes three times a week. |
| professionals...with over 50 years of experience | | | | 5. Do not Drink Sugar |
| helping even the self proclaimed hopeless people drop | | | | I am not going to make this an endorsement for Diet |
| weight and keep it off. | | | | Coke or Pepsi. The jury is still out on whether these |
| We compiled a list of ten things you can change | | | | can be considered weight loss drinks but one thing is |
| starting today to begin your weight loss process and | | | | certain; sugar is your enemy. It must be defeated on |
| keep those pounds off permanently. So grab a bowl | | | | every front including your daily mocha latte and your |
| of cottage cheese, sit back, and take a few minutes | | | | late night red bull pick me up. You do not need the |
| to read this list of simple weight loss tactics; but | | | | calories. Look for sugar free versions of the things |
| remember real weight loss does not happen | | | | you drink daily and watch the calories you save pile |
| overnight so get to work on your summer body | | | | up. |
| early and be ready to stick it out for at least 8 - 12 | | | | 6. Bake Do Not Fry |
| weeks. | | | | Baking is a great alternative to frying your food. It |
| 1. Drink Water | | | | keeps the fat content down and your arteries will |
| Universal agreement among dietitians, nutritional | | | | thank you for it later in life. |
| consultants, coaches, life coaches, personal trainers, | | | | 7. Lean Protein (Not any Protein) |
| and mystic gurus put this simple recommendation at | | | | Bacon is not a health food. Ok I will admit it, things |
| the top of our list. Close your eyes and imprint these | | | | taste better with bacon in it... but we are talking |
| two words in your mind. Put down that 4th cup of | | | | weight loss here and, like me, you should substitute |
| coffee and go pour yourself a glass of water (don't | | | | lean meats for fatty meats. Skin your chicken, cut |
| worry we'll be here when you get back). Studies | | | | excess fat off all meat and increase your |
| support 8 glasses of water per day to promote | | | | consumption of turkey, chicken and fish. Your body |
| weight loss. | | | | will thank you. |
| 2. Load your body | | | | 8. Join a fitness center |
| Cardio is great, but remember it is only one piece of | | | | If you have a hard time scheduling time to run by |
| your fitness program. A complete weight loss | | | | yourself or train at home try joining a gym. Fitness |
| program will incorporate strength and core training on | | | | classes are a great way to get fit while having fun |
| a weekly basis. Be sure to load your body using | | | | and if you have a budget to support it, hiring a |
| dumbbells, medicine balls, resistance bands, barbells, or | | | | personal trainer is an excellent way to guide yourself |
| your own body weight. | | | | through this effort. |
| 3. Eat Frequently | | | | Above all, remember these are life-changing tips not |
| It's a fact. You can eat yourself thin. Yet many | | | | a fad diet endorsement. Do not expect to lose 10 |
| health and fitness professionals feel like a broken | | | | pounds in one week. One to three pounds per week |
| record saying this over and over again to skeptical | | | | is an excellent pace for permanent weight loss. So |
| clients that cannot understand how eating more | | | | kiss those fears of the beach goodbye, squeeze into |
| frequently will help them lose weight. Breakfast is | | | | your newest two-piece bikini and get ready for a |
| essential to weight loss, but it is just the beginning. | | | | great summer beach season. |
| Eating smaller meals more frequently will keep your | | | | (Overweight = A Body Mass Index (BMI) in excess |
| metabolism purring throughout the day. | | | | of 25. |