If you are going to have any kind of success with losing weight, it is important keep a good attitude. Don’t think about it as “diet”. Think of it in terms of a lifestyle change. Every time I go on a diet, I keep thinking, “Well when I’m done, then I’ll be able to have a few donuts!”. What needs to change is your thinking. You need to change your action. You won’t have to start running marathons or swear off chocolate. Be kind to yourself. This way, when, not if, you cheat a little, you can get right back at it the next day.

Physical Activity

When I was 40 pounds overweight, there was no way I was getting on a treadmill. I had to start off slowly. Brisk walks. Swimming. Low impact cardio. Things like that. My knees were not going to deal with a 5 mile run. So keep it cool at first. Go easy. Just do something to get your heart pumping. You’ll be amazed at how good it feels and soon you’ll be craving the workout instead of that bag of chips. Always check with your doctor before you start any kind of exercise program.

Plan Ahead

When are you planning on doing this? We only get 24 hours a day. I can say that actually getting to the gym is more than half the battle. Think ahead. Plan your day around your workout. Not the other way around. Will you get up in the morning? Will you be working with a trainer? Will you go during lunch or after work? This change in attitude is going to take some effort and planning in advance. I like going to the gym even though I love the fresh air. I can workout while I get some reading done. I never have enough time to read everything. Riding my bike on the city streets while reading is just not going to keep me healthy. Do you really need to see that show or that game that’s on tonight? The gym has a million TVs. No fair missing the playoffs now. The same planning goes into meals. Shopping lists and menus are going to require more attention too. DO NOT go to the supermarket with a vague idea of what you are going to do to meet that weight loss goal. Cook meals in advance and wrap them up for quick healthy meals for when you’re in a hurry.

What Not to Eat

Cut out all processed and packaged foods. Basically, stay with fresh produce. Does it go without saying? Probably not. Avoid sugar and sugar related products. Go for an apple with Peanut Butter for a sugar fix. If you’re not sure what sweets are good for you, then just do away with the white stuff, white sugar, white bread, white rice, potatoes etc. 5. Dairy products are insanely high in fat. I’ve heard you can try the reduced fat variety. I personally don’t care for it. But then I’m not a real big fan of dairy. Some others say find the Low Fat tastes better than the no fat variety and is more satisfying so you aren’t craving for more later. Alcohol is also best avoided as this is normally quite high in calories and can lead to dehydration.


Open up your hand. Fit your portion in your palm. More than that is too much. The other rule of thumb is about 200-300 calories per meal. Men? We get a little more (as long as you are hitting the gym regularly).


3 meals a day is not going to cut it. However, because we are eating smaller portions, we get to eat small meals 5 times a day. Space them out over every 3 hours.

Do not skip a meal. Eat a little a lot. No eating 3 hours before bedtime. That’s just one bad habit that must go. Frequency is such so that you stop feeling hungry. Your weight loss will be reached.


Drink water. THIS ONE IS IMPORTANT. Drink water. At least 8 glasses. If you are thirsty then you are too late. This means that you are dehydrated. Drinking water will help to keep your energy levels up. You will also be eliminating toxins which can make you feel tired and worn out.

Brain Wash your Metabolic Rate

Okay. So we’re eating 5 small meals of around 200-300 calories for 3 days. Now, increase your caloric intake slightly for each meal around the fourth day. If your body goes into starvation mode, then it will begin lowering your metabolism to adjust to the reduced intake.

The Buddy System

It worked at Summer Camp. It will work here. Besides, misery loves company, right? But seriously, your weight loss regime and exercise program will be more fun and you can help each other stay on target.


Yeah I know. I already said this one at the top. Think of this as a bonus step. I put this back in here because it so important. It bears repeating. Your attitude is the cornerstone of your successful weight loss program. Inch by inch it’s a cinch. One day at a time. Go for the little victories. You are not the first to go through this. You can do it too.

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