Where and when does training take place?
You will have much better success if the training is convenient to you in time and location. Choose a personal trainer who can work with you at times when you are available. Look for someone who can come to your house or works in a fitness center near you.

Do you need equipment?
Most personal trainers work with some type of equipment. The question is whether the equipment is provided or you need to furnish it for yourself. If you are going to a fitness center, find out if there is enough equipment to go around. If you will be working at home, ask if the personal trainer will bring the equipment.

What kind of assessment will be done?
Assessment is extremely important in personal training. Have a talk with the personal trainer and ask what kinds of assessments will be done, and when they will be implemented. If the trainer does not plan to do any baseline measurements before beginning, they won’t keep a close eye on how you are doing and what you need. On the other hand, if the personal trainer explains that he will take measurements and do tests before and at regular points during the training, you can expect that they are going to monitor your progress.

What types of fitness training are offered?
Consider the need for a well-rounded personal training program. For example, a fitness program that includes cardio, resistance training and nutrition education will probably work better for you than cardio alone. Request a list of training types that are offered and which the personal trainer uses the most.

Is the trainer experienced?
An inexperienced personal trainer is not likely to know how to help you get the most out of your workouts. More importantly, they may even make mistakes that can cause injury. Seek the most experienced trainer every time. An experienced personal trainer knows how to guide you through workouts and nutrition plans. What is more, they know how to motivate you and keep you on the path you have set for yourself.

Is the trainer certified and insured?
It is simple enough to find out if the trainer is certified and insured. Just ask to see their paperwork. It is important to know that your trainer is qualified, and responsible for any mishaps that occur.

Does the personal trainer offer any guarantees?
A great personal trainer will offer some kind of guarantee. You are working to see results, and if you give it your all, a competent trainer will help you succeed.

To find out more about how to choose the right personal trainer for you, contact Achieve Fitness today!

1. Starvation – To lose weight caloric intake has to be reduced. However, starvation is not the correct or the healthy way to go about dieting. Understanding metabolic regulation will help you “digest” why there are better ways to accomplish your weight loss goal. There are complex interactions between the stomach, the brain, the liver, the pancreas, and the adrenal glands that modify and control carbohydrate, fat, and protein metabolism. There is also a satiety center that acts like a hunger thermostat. When the body is faced with a sudden, significant decrease in caloric intake, it thinks it has to protect itself for the future. It responds by turning everything consumed into fat stores for later use. The effect on the satiety center is to increase hunger. The result is you are hungrier than usual, you are not losing inches, and you don’t feel well. For best results, decrease your caloric intake, but do not resort to a starvation diet.
2. Fluid Intake - Most people do not realize how much water is contained in the foods they ingest or how much fluid they drink with meals and snacks. When you commit to a weight loss diet, calories aren’t the only thing reduced, fluids are reduced also. Add in increased fluid loss from increased physical activity as part of your weight loss plan and this can represent a significantly lower volume of daily fluid intake. Symptoms of weakness, dizziness, and muscle cramps are often attributed to hunger. it is imperative that you increase non-caloric fluid intake when dieting. Water is your best bet.
3. Blind Dieting - If losing weight were as simple as cutting back on food intake, everyone would be thin. Weight reduction is a multifaceted endeavor that involves nutritional change, physical exercise, activity change, psychological change, and other aspects that factor into a good diet plan. Without the input, knowledge, and experience of professionals to inform and assist, an uneducated individual can be doomed to poor results, or to regression over time. Utilize the expertise of a health care professional, a certified personal trainer, or a weight loss specialist to ensure healthy success.
4. Diet pills - Simply stated, prescription and over the counter appetite suppressants can be dangerous. They increase heart rate and blood pressure, and they can affect your emotional state. They can give a false sense that you are doing something good. They can also be addictive. Used as an initial aid in conjunction with a complete program they may offer some benefit. However, never use them alone, or for a prolonged period of time.
5. Lack of Patience - Accept up front that weight loss is a process. Consider how long it took to become overweight and set a realistic time frame for losing it back. Look for steady results over a period of time. It is healthier, and it will provide longer lasting success. Look for decreased inches and better fitting clothes, not just lost pounds. As you exercise more you will increase muscle mass. Remember that muscle weighs more than fat. Look to be healthier, not just thinner. Weight loss will occur as a result of well being.

Incorporate these tips into your plan for healthier and more effective and longer lasting weight loss.

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When thinking of weight loss, we have been taught cardiovascular training is the way to go. Weight lifting is often overlooked or thought of as strictly for building bulky muscles. This is only one aspect to weight lifting. Here are 10 Reasons You Should Lift Weights.

1. Improve Lean Body Mass - Lift weights to decrease your body fat and create more muscle. Women who lift weights can gain about half a pound to a pound of muscle per month. This does not mean big muscles, but instead, less fat and more toned areas of the body. Men can gain a pound to two a month. For every pound of muscle you gain, you can burn approximately 50 additional calories per month.

2. Give the Metabolism a Boost -After lifting, the muscles go through a “healing” process to repair themselves, during which time the resting metabolic rate increases for up to 12 to 36 hours. Adding moderate weight lifting to your cardio workout will give the best results.

3. Improve Your Mood - Exercise releases endorphins in the brain that elevate mood and make us happier. Research has found that weight lifting increases endorphins by 60 percent.

4. Improve Athletic Performance – Runners find that weight lifting can improve their athletic abilities including endurance, strength and speed. Studies show a decrease in oxygen consumption which leads to better running times. Strengthening the muscles, bones and connective tissues with weight lifting can prevent problems like runner’s knees.

5. Improve Your Health – Research shows that weight lifting can reduce inflammation and pain in fibromyalgia and rheumatoid arthritis patients. It can also regulate blood glucose levels reducing the risk of diabetes. The American Heart Association recommends strength training at least three times a week to reduce the risk of heart disease as well.

6. Increase Strength – Research shows that women can increase their strength by 30 to 50 percent with moderate weight lifting. Open your own jars and re-arrange your furniture. Every day tasks will become easier.

7. Stay Injury Free - When you increase your strength, you improve the health of your joints and bones. Exercises that build the abdominal muscles help relieve back pain and protect the back from injury. Weight lifting can help build bone density protecting you from osteoporosis as well.

8. Sleep Better - Research shows that weight lifting has an effect on the body’s core temperature. The fluctuations cause the body to lower its temperature two to four hours after a workout, subsequently inducing and improving sleep.

9. A Change From Cardio Boredom - If the treadmill is putting you to sleep, try a new routine. People that change up their workouts are less likely to drop out. Weight lifting and resistance training routines can offer variety to your workout.

10. Change Your Appearance - A popular misconception is that women will gain bulk with weight lifting. Bodybuilders spend hours a day lifting weights as well as increasing their caloric intake to achieve their appearance. However, an average weight lifter will build the muscle lost during cardio training or dieting. In return, sagging, problematic areas will be lifted and toned.

Learn about all the ways you can improve your body and get in shape at www.achieve-fitness.com. Get a customized workout or check our Personal Training Services in your Area!

1. Whole-Grain Rye Crackers-with Light Swiss Cheese - Combine these crackers and a wedge of light, Swiss cheese and you have a perfect snack. A serving of five crackers plus the cheese equals around 185 calories, very low fat and approximately seven grams of dietary fiber depending on the brand of cracker.

2. Apple with Almond Butter – This snack is full of fiber and heart healthy, polyunsaturated and monounsaturated fats. The apple along with one tablespoon of almond butter has only 165 calories and about four grams of dietary fiber.

3. Healthy S’mores – Out at the campfire, this can be a healthy alternative the kids will love, too. Try organic graham crackers which are less processed than the others. Substitute one fourth of a bar of dark chocolate for the milk chocolate and half a banana for the marshmallows for about 220 calories. The banana turn to a pudding-like substance over the fire or in the microwave.

4. Plain Greek Yogurtwith Fresh Blueberries – Nothing can replace a late night bowl of ice cream, but this snack is only 160 calories. Greek yogurt has about twice the protein of regular yogurt, so it will keep you full longer. Choose plain yogurt for about a quarter of the sugar, and add half a cup of fresh blueberries for a non-fat snack that is packed with free radical fight antioxidants.

5. Popcorn - Choose the single-serve pack and you’ll have a healthy snack for 100 to 120 calories and around four grams of dietary fiber. Make sure to go light on the butter, or leave it off altogether to decrease the fat content.

6. Healthy Hot Chocolate – Mix a cup of almond milk with two teaspoons of dark chocolate cocoa powder, and two teaspoons of sugar for a 110-calorie late night treat.

7. Healthy Personal Pizza – No need to make that call to the local pizza delivery place. Instead, make a personal pizza with a whole-wheat English muffin, a quarter cup of part-skim mozzarella cheese and a tablespoon of pizza sauce. Toast both halves for only 140 calories.

8. Plantain Chips and Salsa – These chips are a healthy, natural alternative to tortilla chips. You can have a serving of about 50 chips for only 140 calories. Salsa is especially low in calories as well, but try natural or organic to reduce sodium.

9. Seven-Grain Toast with Honey – Have some toast with a teaspoon of honey to diminish your sweet tooth and keep you full for 150 calories.

10. Cheerios – If all else fails, pick a low-sugar cereal like Cheerios. Add skim milk for about 140 calories. Fresh fruit can be added if you need a natural sweetener.

Visit www.achieve-fitness.com for more information on 10 Healthy Late Night Snacks and healthy eating for life, view the inventory and learn more about getting fit.

The best way to achieve weight loss is by creating a calorie deficit. A deficit of 3500-calories per week results in a loss of about a pound a week. Regular exercise uses calories for energy allowing you to eat more and have more energy. HIIT burns calories at a faster rate and longer than steady cardio exercise. The resting metabolic rate is increased by as much as 10 percent after the workout is completed.

There is a lot of research to back up the effectiveness of HIIT. A study out of Canada’s McMaster University showed that HIIT is a safe alternative to moderate cardio. It found that performing 10, one minute sprints on a stationary bike improved muscle as well as longer, less-intense bike riding. Another study done at Laval University found that the HIIT participants lost nine times more fat, and raised their resting metabolic rate after the exercise was over. Other research has shown that HIIT raises the human-growth hormone which is responsible for building muscle and burning fat. The science shows that HIIT targets the muscles better than lower-intensity exercise. The more muscle a body has, the better the metabolism works to burn calories.

HIIT can be done at home with little to no equipment. The key is performing one type of exercise for 30 seconds to one minute at about 85 percent of the maximum heart rate, and then recovering for up to two minutes. HIIT can be done with a variety of workouts making it more enjoyable than boring, steady cardio. Simply modify your current routine, or change it up, daily. Use the treadmill, stationary bike or jump rope for HIIT, or use no equipment at all. For instance, alternate 30-second sprints with lower-intensity resistance training. Resistance training uses your own body weight, so no equipment is needed. Squats and push-ups work multiple muscle groups and burn the maximum amount of calories.

Many women shy away from exercise that boasts muscle building because they fear a bulky physique. HIIT as well as moderate weight and resistance training can burn fat and tone the muscles more efficiently, leaving women with a firmer, learner figure. Exercise is about more than just weight loss. It is an instant confidence booster that can improve the way you feel about yourself. Go to the Achieve Fitness website for more information on fitness for weight loss, view their inventory or get a customized, at-home workout.

1. Own the Choice: Instead of saying you are getting fit because your doctor, your spouse, or someone else is demanding you to, realize that they cannot really force you to become more fit. You are the one making the decision. Once you can do that, you will not struggle in making a full commitment.

2. Accountability: If you are accountable to someone, you are more likely to improve and stay on track. This person can be a group leader or a personal trainer. It can even be you. It simply has to be someone who demands that you stick to your intentions and goals.

3. Enjoyment: Enjoyable activities are easier to commit to, so choose exercises that are fun. Even if you do not like your fitness routine at the outset, start with a positive attitude and look for the enjoyment in the routine.

4. Social Aspect: Exercising with a loved one, a group member, or an exercise buddy you meet in the fitness center can make a workout pass quickly and help you stay motivated.

5. Set schedule: Exercise at the same times during the week as much as possible. You will not only get into a habit of doing it, but it helps your body develop a rhythm of exercise and recovery.

6. Journal: A fitness journal can help you keep track of your program and monitor your progress. It can also give you the chance to motivate yourself about your commitment.

7. Varying Routines: Habits are good, but you will keep interested if you vary the routine as you go along. A competent personal trainer will construct a plan for variation depending on your fitness level and how well you have advanced.

8. Big Picture/Small Picture: Keeping the big picture and the small picture in balance will help you commit to your fitness routine. You need to look at the big picture occasionally to remind yourself why you are making the overall effort. Be sure to stay focused on the short term goals as well. This way, you will have a series of small goals that help maintain your focus and your sense of commitment.

9. Everyday Motivations: Think about what you will do when you are fit. You might be able to wear a certain type of clothing, do a particular sport or activity, or you might feel better about yourself.

10. Be Selfish: Sometimes you have to put yourself first to make a commitment to your fitness. You have to put the feelings and immediate needs of others aside and keep your health as a priority. The thing to remember is that taking care of yourself is important, because it keeps others from having to worry and take care of you.

If you are thinking about making a commitment to your fitness, contact Achieve Fitness for more information and help.

If you are really being honest with yourself, chances are that you are eating too much in a day. Even if you have the best intentions and follow a regimented diet, too many calories can ruin your efforts. If you don’t have the willpower to cut back on calories or to eat smaller portions on your own, then it’s time to make some changes.

Here are some really effective tips for controlling your appetite:

1. Drink more water: You know that water is good for you and that it should be part of any good health regimen. What you may not realize is that chugging water all day can actually help to suppress your appetite too. By drinking water you are helping to fill the stomach and that means you eat less. Drinking water also helps if you feel hunger coming on as it will delay the onset of your hunger pangs.

2. Consume more fiber: Not only is fiber good for keeping your gastrointestinal tract functioning properly, but it’s also an excellent appetite suppressant. Fiber really helps you to feel full longer because it is a plant based substance that takes longer for the body to process. It is not digested in the same manner as other foods and therefore keeps you with that full feeling longer.  It’s wise to incorporate it into meals. Some great examples include any type of bean, legumes, oatmeal, vegetables such as broccoli and peppers, or even fruits such as apples and apricots. If you want to ensure proper consumption of fiber you can also turn to a supplement or fiber tablet that you take each day with plenty of water. Go slow as fiber can be excellent for suppressing your appetite but you don’t want to consume so much that you have a stomach ache.

3. Turn to herbs such as guarana or hoodia: These two herbs are at the core of many diet pills, but it’s best to go straight to the source. Guarana and Hoodia help to boost your energy levels, speed up your metabolism, and of course suppress your appetite. Both herbs work by mimicking glucose production and therefore give off the feeling of being full as a result. Since they are both natural herbs they benefit function in the body and may even send signals through the hypothalamus that is responsible for sending signals of being hungry or full. If you want to turn to something natural, these will work in the body to function in telling you that you are full, even if you aren’t really feeling that way by your normal standards. Be sure to take them properly and use the right dosage.

4. Eat more of the right fresh fruits and vegetables: We know that fruits and vegetables are loaded with plenty of nutrients and very low in calories. What you may not realize, though, is that choices such as apples and green leafy vegetables like spinach, collard greens, and lettuce work to keep hunger away. These options are loaded with fiber and, so, they take longer for the body to digest. Since they are lower in calories than other food choices you can also eat more of them at a serving and feel good about it—thus controlling your appetite naturally and providing a substantial serving of food at one sitting. Eating these at every meal keeps you feeling full longer and helps ensure that hunger is under control.

5. Choose green tea as your caffeinated beverage of choice: Turning to coffee for caffeine is a thing of the past! Green tea is the way to go if you want to keep hunger away, as it promotes a process called thermogenesis. This ultimately means that you will have a faster metabolism, boosted energy, and a more manageable appetite as a result.

6. Learn how to manage your stress: Stress can contribute to your belly fat and make you eat more. When your body feels stressed not only do you tend to eat more, but you make the wrong food choices. There is a direct connection between stress hormones and hunger hormones. This why you are inclined to eat more when you feel stressed or anxious. In cases of extreme stress the body may even go into starvation mode and hold onto every ounce of food you consume to ensure proper function. Learning how to manage stress isn’t just part of a healthy lifestyle, it is also a very effective way of keeping your appetite under control.

These are some smart, safe, and effective ways to suppress your appetite and to live a healthier lifestyle. If you want to get your appetite under control, making these changes will help. You will be pleasantly surprised at what great results you will have!

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Before

Let’s face it, having kids can do some strange things to your body. This is especially true if you do not understand the importance of  proper nutrition and exercise during pregnancy. I was sadly misinformed about how I should eat and exercise during pregnancy.

After having my first child, I weighed 184 pounds. My pants had gone from size 8 to size 15. That was after only a few months of wearing maternity pants! When I first tried on a pair of size 15 pants, I was shocked and depressed.

Some of the weight I had gained came off over the next couple of years because I was so busy taking care of the new baby, working, and not having as much time to eat as I had before. But I was still considerably heavier than I had been. So, I decided to join a gym.

After

Before going to the gym and trying to take control of my weight, I noticed that I would easily get out of breath and that my whole body jiggled, and not in a good way either. Even though no one really said anything to me about it, I felt unattractive, and I was always tired.

When I went to the gym, I did everything … the wrong way! I kept eating whatever I wanted to eat; a lot of chocolate, hot dogs, hamburgers, pizza, and anything else that was quick and easy. I spent five days a week and three hours a day in the gym on the exercise bike and on the treadmill, and I was only able to lose a little less than ten pounds. Every once in a while, I would venture over to the weight machines, but I am not sure I ever used them right!

Then, I found out I was pregnant with baby number two. Thankfully, I was only 160 pounds after this baby. I decided that I was going to succeed this time! I was sick of feeling overweight and unattractive. I was ready to get the body of my dreams – no matter what!

About six weeks after I had my second child, I started using a cardio workout video called Hip Hop Abs. I might have gone a little overboard, though. I was doing it two times a day in the beginning! It was so much fun that I didn’t get burned out. And I didn’t injure myself like it is possible to do if you overdo some workouts.

In addition to using the video, I cleaned up my diet in a big way. I started to record calories in a notebook. Everything that I ate, no matter how large or small, went into that notebook. Sometimes, I would have snacks when I started to feel hungry, but even things like chewing gum went on my calorie counting list.

I began to include a lot grilled chicken in my diet. I seasoned that chicken every which way possible. We even had chicken pizza on pita bread!

When I could see what I was doing, by tracking calories, I was able to keep more focused. Having a trainer, even one who is only on a DVD on the TV, helped me maintain my motivation. It is difficult to stay on track by yourself, so I asked some friends to help keep me accountable.

After I had built up some strength by using Hip Hop Abs, I moved on to P90X. When I worked out, I would make sure that I pushed myself to my limit. Muscle failure was a common thing for me. I was afraid that I was going to get bulky.

I learned that women do not have the natural ability to get bulky muscles like men do. What I achieved was lean, beautifully cut abs and arms. Just one year after having my baby, I had slimmed down to an athletic body type, and I had been invited to appear on a Hip Hop Abs infomercial!

Picture this – a 23 year old girl who had only been on an airplane once before, making her way to the big city of Los Angeles all by herself! I was terrified, but I was really excited to meet Shaun T (creator of Hip Hop Abs) since he had helped me shed so many pounds.

The day after I arrived, we filmed parts of the infomercial, and we got to go out to eat at a nice restaurant on the Beach Body’s company tab. I was so sore the day after the work out that I could barely walk, but it felt great! All of my hard work had paid off, and I was in L.A.!

If there is one thing I would say to people that wonder if getting a trainer and working out is worth it, I would say – YES! When you have someone to push you to reach your goals, it is incredibly helpful. When you and your trainer share a moment of triumph after a new fitness goal has been attained, it is highlight of your day!

Thinking about losing weight can seem overwhelming, especially when you are constantly bombarded by advertisements for weight loss pills. They promise you things that sound too good to be true – lose weight in a week! No side effects! No need to exercise! No need to control eating (?!) Without medical proof, would you really believe any of that?

Vitamins have always been seen as a way to help ensure an illness-free life due to the health benefits that each kind offers. What you don’t know is that these vitamins can be a great route to losing weight too, whether you take them as supplements or eat healthy natural food.  And yes, the ever famous Vitamin C is not just for your colds and cough – let’s check out the top 7 vitamins that can help you out.

1. First is Vitamin B2. This vitamin is great for those who love to exercise as it is a great source that promotes faster metabolism of fats, proteins and carbohydrates. So the more Vitamin B2 intake, the faster the metabolism, the more energy you will have; and the more you can exercise!

Foods like lean meat, milk, soybeans, and spinach are rich in Vitamin B2. A glass of milk and a fair intake of meat and vegetables like spinach is a good way to get enough Vitamin B2 for it to aid in weight loss.

2. A 1997 research conducted by Dr. Lit-Hung Leung showed that Vitamin B5 has an effect in weight management. The reason for this is that if you have adequate Vitamin B5 in your diet, the feeling of hunger and fatigue is proven to occur less than for those without it. Take Vitamin B5 and you will reduce your food cravings – sounds good deal, huh?

Mushrooms, calf liver, eggs, corn, and broccoli are rich in Vitamin B5. Eating servings of corn and eggs each day can help in getting enough Vitamin B5 in your diet.

3. Vitamin B6 is an important player in fat metabolism, particularly unsaturated fats. It helps in the regulation of body metabolism which then proves that a more adequate intake of Vitamin B6 would support the regular production of particular neurotransmitters like dopamine, serotonin and tryptophan – helping you feel less hungry and helps you resist sweet foods. This should help you say NO to those yummy red velvet cakes now, I hope!

Nuts, fish, baked potatoes, poultry, and beef are a great source of Vitamin B6. Having these in your daily diet would certainly help you fight that craving for sweets!

4. When it comes to supporting our memory’s health, Vitamin B12 has always been there to help out, but do you know that aside from memory boosting, this vitamin also plays an important role in the metabolism for almost EVERY cell in the body? Vitamin B12 may not directly burn fat; however, it is a great aid to reducing fatigue and body aches which means you will have more energy for longer physical workouts; hence greater weight loss.

Pork, turkey, corned beef, eggs, and liver are packed with Vitamin B12, so a fair amount of these foods in your daily diet is essential for giving your metabolism a boost.

5. Now, everyone’s favorite – Vitamin C! Also called Ascorbic Acid, this vitamin is popular due to its ability to destroy free radicals, excess components of metabolism that damage cells of the body. A study that was done at Arizona State University correlated Vitamin C and the body’s ability to burn fat. This study showed that subjects with regular Vitamin C intake burn 30% more fat when exercising! Pretty good, huh? Vitamin C is already present in our bodies to fight free radicals, however, amounts are not adequate enough for full fat burning potential. Fruits like oranges, strawberries, peaches, and papaya are rich in Vitamin C.

Other natural sources like potatoes, tomatoes, and red bell peppers are highly rich in Vitamin C. Moreover, having these fruits and vegetables in your daily diet can help you meet the recommended intake of Vitamin C in the body.

6. Next is Vitamin D. In addition to its role in keeping our bones healthy and strong and helping to prevent fatigue, Vitamin D also helps in the process of reducing the chance of fatty acid production, thus the conversion of calories to fat. This simply means that when a proper diet is paired with Vitamin D intake, your chance of becoming obese is greatly reduced

Milk, eggs, orange juice, and salmon are an excellent source of Vitamin D. In addition to these natural sources, fair amount of exposure to sunlight also helps in the further production of Vitamin D within our bodies.

7. The last, but definitely not least important, is Vitamin E. Vitamin E isn’t directly responsible for burning fat; however it’s known to be an antioxidant which helps in the prevention of oxidative stress. If oxidative stress isn’t prevented, your metabolism would be negatively affected. With a slow metabolism weight loss is merely three times harder than normal.

Tropical fruits like papaya and kiwi are rich in Vitamin E – perfect for dessert! Vegetable oils like olive oil are also a great source of Vitamin E.

With these Top 7 Vitamins in mind, you should always remember that without proper exercise and diet, they won’t be as helpful as they could be. Everything goes hand-in-hand and the more you discipline yourself, the faster results you’ll achieve – that’s for sure! Even though the daily intake of each Vitamin is safe, it is still important to note that obtaining vitamins from their original food sources is highly recommended and more likely to be effective. This is the reason why Doctors tell us to eat a healthy and balanced diet as opposed to simply prescribing vitamins.

1. Avoid Simple Carbohydrates and Sugars

Sugar is like rocket fuel for the human body. The human body is powered by glucose, a type of simple sugar. While sugar is necessary for the body to function, the body itself will produce sugar from complex types of foods. When high-sugar foods such as cola, candy and milkshakes are consumed, the body is overloaded with simple sugars. These put excessive stress on the body, damaging the way food is metabolized. This can lead to weight gain over time.

2. Avoid Heavy Carbohydrate Meals

Meals like pasta, bread and rice may seem healthy, but appearances can be deceiving: these foods are broken down into simple sugars over time. While they may not have the same negative impact as a soft drink, excessive consumption can lead to weight gain, diabetes, and high blood pressure.

3. Protein = Full Stomach

When the body digests protein, it sends a signal to the brain to lower hunger. Protein can be found in beef, poultry, fish, and other types of meat. It’s also possible to get protein from a vegetarian source, such as soybeans or nuts.

4. Eat Plenty of Vegetables and Some Fruit

Fruits and vegetables are an essential part of any diet. While fruit contains many essential vitamins and antioxidants, it does contain simple sugars. While fruit is ok in moderation, it’s important to pair it with plenty of fresh vegetables.

5. Kick the Cable

The average American spends 5 hours watching television every day. While an hour or two of TV isn’t harmful, excessive sedentary entertainment can lead to weight gain. Instead of playing a video game, try exploring a new hobby outside. There are many exciting outdoor activities: skydiving, rock climbing and kayaking can provide a very enjoyable and satisfying experience.

6. Eat All Day, In Moderation

It’s essential to cut calories when one is trying to lose weight. While it may seem easy to cut out a meal every day, this can result in weight gain over time. When one misses a meal, the body increases the release of chemicals that signal hunger.

It’s important to eat 5-6 times a day when dieting. For a 1500 calorie diet, try eating five 300 calorie meals each day. This will help curb hunger, while keeping one’s metabolism high.

7. Spend 30 Minutes Walking Daily

It’s essential to exercise each day: exercise stimulates the metabolism, exercises muscles, and improves mood.

8. Increase Muscle Mass through Weight Training

Lifting weights can help one lose weight quickly and effectively. Muscles burn more calories than fat, even when one isn’t exercising.

9. Treat Yourself

There’s nothing wrong with cake, candy or cookies in moderation. It’s important to practice portion control.

10. Hire a Personal Trainer

Achieve Fitness, www.achieve-fitness.com, provides certified fitness coaches to help people meet their weight loss goals. Achieve Fitness provides services in Washington DC, Maryland, and North Virginia. Contact Achieve Fitness today!