Did you know that if you’re overweight, losing just 5 percent of your weight (7.5 pounds for a 150-pound woman) can lower your cholesterol, lower your blood pressure and reduce your risk for heart disease? Let’s face it, losing weight takes a lot of discipline and willpower, however, despite what you may think, weight loss isn’t a mysterious process! Making simple modifications to our diets and exercising more can work the inches off our waistlines! Many dieters find themselves in a cycle of yo-yo dieting because they follow too-strict a diet and then give-up after the first pitfall. There’s no reason you can’t lose weight for good without having to swear off pizza for the rest of your life (who would want to do that!?). By following our ten weight-loss rules, you will be well on your way to a healthier lifestyle and meeting your goals!

1. To lose a pound of body fat in one week, you need to eat 3,500 calories less per week. This means cutting 500 calories from your daily intake. You can do this by eating less, exercising, or ideally a combination of both! If you cut 250 calories each day from your diet, and exercise for at least 30 minutes to burn the additional 250 calories, you could be well on your way to a smaller pant size. Be careful though, cutting too many calories from your daily intake can have the opposite effect – zapping energy levels and increasing hunger, which may lead to splurging on high-calorie/high-sugar foods. Here is great link to a site where you can calculate how many calories you need, as well as the number of calories in most foods!   FIT DAY DIET & WEIGHT LOSS JOURNAL

2. Ward off gym boredom by switching up your routine! Find a group exercise class, like Urban Athletics Boot Camp, that keeps you accountable and switches up the movements every class so you never get bored. Try a Yoga or Pilates class for some variety. Or head outside to go hiking, biking and running – all great ways to burn calories.

3. Don’t skip breakfast. Eat within two hours of waking and you’ll likely find you eat less later in the day. Eating more in the morning when you’re burning more calories is better than skimping in the a.m. only to eat more in the evening when you’re typically moving around less.

4. Each meal should consist of a healthy ratio of protein & carbs to keep you satiated. Eating from the following food groups will keep you satisfied and less likely to “crash” (a typical response if you overdo it with a high-carb, sugary fare). Choose a combination from these categories: whole grains, fruits and vegetables, low-fat dairy and soy, lean meats, fish, and nuts.  For example, for breakfast have an egg with a piece of whole wheat toast and an apple; for lunch have a leafy green salad with grilled chicken and low-fat cheese; for dinner have salmon with veggies and cous cous. Snacks should also have a good protein & carb ratio, such as hummus with carrots, or low-fat cottage cheese with crackers.

5. Eat more fruits, vegetables, and whole grains and try to eat organic when possible. Eat less processed foods, as they have more sodium and sugar and often have less fiber, so they are less satiating and less nutritious…leaving you craving more.  Remember, the more whole foods you eat the better!

6. Keep in mind that just because a food is marketed as “healthy,” “low-fat,” or as a “sports-aide,” it doesn’t mean it’s good for you if you’re trying to lose weight. Many protein bars and energy drinks are loaded with calories. These foods are okay if you’re an athlete or if you’re training for a marathon (i.e. running an average of 35 miles per week), but if you’re trying to trim excess weight, you’d be better off grabbing an apple or an orange for a quick natural energy boost with a third of the calories.

7. Don’t allow yourself to get too hungry. Eat a small meal every two to four hours and make sure you eat enough pre- and post workout. Think of your body as a furnace that you need to keep fueling to keep your metabolism burning at a steady pace! (A small meal is about 250-300 calories)

8. Go easy on the liquid calories, they really add up! Sodas, smoothies, coffee drinks, cocktails…even juice can be detrimental if you’re consuming too much of it. Keep a food diary and note every time you consume liquid calories, you may be surprised at how quickly they add up.

9. Set a goal for yourself. Think about why you want to lose weight and make sure it’s for the right reasons. Write it down somewhere and keep it as a reminder to yourself. Just make sure to pick a realistic goal (i.e. “I will lose 10 pounds in three months by cutting out sweets,” not “I want to lose 10 pounds in two weeks”)

10. No more excuses! Being at a healthy & happy weight is about lifestyle choices. You will never achieve your goals if you’re always putting things off one more day. Start making healthier choices today, and then turn them into habits, it’s not what you do every once in awhile, it’s what you do everyday!