The one thing people who fail at losing weight do is give up and quit before they’ve seen success. Now, there may be all sorts of reasons for that. Some people just don’t want to do what it takes to lose fat and live healthier lives until they’re forced to by a health problem. Other people self-sabotage because of low self-esteem, lack of belief, lack of motivation, an “it’s not happening fast enough” mindset or a myriad of other excuses. Others are hoping, by some chance, that taking a pill, potion or shake will magically melt the fat right off of them. I’ve got news… it isn’t going to happen! There are no shortcuts to being fit and fabulous.

Have you started a diet or fitness program or tried various weight loss aids and then quit before really experiencing success? You’re not alone!

So, what can you do to raise your level of success for long term and lasting weight loss?

1. Find a partner, accountability group, or personal coach to support and encourage your efforts. Just having that someone to call, or meet up with can do a lot to keep you focused on your goal. I lost the most weight when I had a friend that I was training with and accountable to.
2. Stop “dieting” and start following a balanced approach to eating. The 16 Keys to Lasting Fat Loss is a good place to start. When subjects were studied to determine which popular diets were most effective, it was found that nearly 25% quit after the first two months and another 50% of those left didn’t stick with their assigned diet for a period of even one year. From those that did complete the year long study, everyone lost weight, but no particular diet worked significantly better than others, leading researchers to conclude that any diet plan that helps people eat less food and lose weight will work as long as you stay with it.
3. Make a commitment to yourself and to friends of sticking with a plan. Write down your compelling reasons for wanting to lose in a journal and track your progress. Keeping a journal of what, when, and why you eat can be helpful in identifying those triggers that cause self-sabotage. Create a plan for integrating lifestyle changes gradually and deliberately over a period of a few months so the new habits have a chance to work and become a daily routine. Then work your plan and celebrate your successes. Changing your lifestyle while losing the weight sets you up for long term success so you don’t become one of the 80%+ who put the weight back on.
4. Support your nutritional program and exercise with effective supplementation. I’ve seen both dietitians and fitness coaches criticize supplements, and I agree that there are a number of hyped diet aids that don’t work, waste users money, and promise overnight or unrealistic results. However, I also believe that while dieting, it’s important to supplement with effective natural ingredients that can provide added nutritional support, thereby lowering cravings for food, as well as help to preserve lean muscle during weight loss and curb the appetite. Eating less, along with a stressed and busy schedule, can create deficiencies in nutrients, and most people don’t get the proper nutrients even if they’re eating normally. So, for optimal health and the best results, I recommend supplementation.

I use and promote both a vitamin/mineral patch that is designed for women’s nutritional and hormonal support (a men’s version is available) and a weight loss patch that curbs my appetite and enhances my energy and fat loss while preserving muscle.  The patches are easy and convenient to use with more effective absorption of ingredients than if taken orally and processed through the digestive system. I use a protein powder supplement called Shakeology as a meal replacement several times a week, and I also highly recommend drinking ionized alkaline water for optimal hydration and flushing toxic waste that is released from fat cells as you lose.

Depending on a fad or even a proven diet plan may work for the short term, but we’ve all heard the many stories of people who have just put the weight right back on after quitting. An Oxford study showed that 80% of people who lose weight gain all the weight back within 3-5 years. A National Weight Control Registry report suggested that number could be as high as 95%. You’re a step ahead when you lose weight gradually and with methods that are sound, healthy, realistic, and transition into lasting maintenance.

Have you tried dieting? Did it work? Did you keep the weight off? If not, why not? I’d love to hear your stories, so feel free to share by commenting below.

(These estimates are based on a person weighing in at 190 lbs)

• Cleaning house for 60 minutes with moderate activity = 246 calories burned, then pass on the fries.

• Gardening for 1 hour burns 430 calories and putting fresh fruit on your pancakes instead of using syrup saves another 100 calories.

• Go swimming for 30 minutes, light to moderate, for 345 calories expended and split a meal with your friend or spouse when dining out.

• Walk the dog for 1 hour (3.0 mph) for 340 calories burned and eat 2 scrambled eggs for breakfast, removing the yolk from 1 and using a nonstick pan for another = 160 calorie savings.

• Do 55 minutes of moderate  exercise like zumba® or an aerobic class at the gym to expend around 500 calories for the day.

• Leisurely bicycle for an hour to burn 345 calories, then order a nonfat latte instead of regular milk and sugar free instead of regular flavor.

For 100 more ways to decrease 100 calories  from your diet click here .

You see how easily you can start burning more and eating less calories every day? The key is to be aware of ways you can begin changing your lifestyle and incorporating fun activity with healthy eating choices that will help you achieve your weight loss goals. It’s healthy, it’s easy, it’s stress-busting and it can make a huge difference in the way you look and feel.

You’ve probably heard of the BMI, body mass index, that measures how much body fat versus lean muscle and bone density your body is made up of. It’s called body composition and it’s vital to weight and fat loss success. It also determines the amount of calories we need in a given day since muscle burns more calories and raises metabolism.

There are several ways to measure your body composition, but among the best is a bio-electrical impedance body fat scale. If you’re on a budget many of the current scales have a Bioelectric Impedance Analyzer, two built-in footpad electrodes on the base of the scale that the person stands on. Just as a note: Be sure you’re hydrated when using the scale as dehydration will show up as more fat, and don’t use if you have a Pacemaker.

When starting on a weight/fat loss and fitness plan it is important to figure out what your body composition is so you can set realistic goals. The suggested healthy, body fat percentage for men and women vary so take note:

For Women:

Ages 18 to 39 21% to 33%

Ages 40 to 59 23% to 34%

Ages 60 to 99 24% to 36%

For Men:

Ages 18 to 39 8% to 20%

Ages 40 to 59 11% to 22%

Ages 60 to 99 13% to 25%

I also recommend taking body measurements top to bottom, so you can track fat and inches lost versus weight loss. Try to step on the scale monthly instead of weekly or daily. Since lean muscle is denser and weighs more than fat, the scale will not be an accurate measurement of success.

To increase both your lean muscle and bone density add fitness to your plan. Weight bearing exercises, like resistance training, consistent walking, weights, and cross training will get you to your goals faster and smarter. You’ll be stronger, leaner, more toned, and healthier if body composition is your focus rather than losing weight. So, eat to flush fat and save your muscles from the menu!

All fat is not alike. Whatever calories don’t get burned for energy accumulate in one of two places — long-term storage deposits beneath the skin (subcutaneous fat) or short-term bins deep in the abdomen (visceral fat). Visceral fat is what we call omental fat — or fat in your omentum, a piece of webbing that hangs off your stomach just beneath your abdominal muscles, sort of like a mesh apron. It can infiltrate the liver and streak through your muscles, including your heart.

The fat down deep is the most dangerous. The soft, surface fat that shows in ripples and cellulite on your thighs, buttocks, and hips (the pear shape) may make you look bad in your swimsuit or shorts, but is a lot less dangerous. However, if you carry most of your weight in your abdomen (apple shape) you’re likely headed for trouble. That’s because much of the fat around the belly is the deep fat that produces extra hormones and proteins, which can trigger major health issues down the road. Among them: unhealthy LDL cholesterol and triglyceride levels; high blood sugar and blood pressure; insulin resistance; and widespread inflammation. All are precursors to many diseases — including dementia, cancer, heart disease, and diabetes.

So, are you are an apple or pear? If it isn’t obvious through the appearance of a “beer belly”, then measure around your waist and the largest part of your hips and divide your waist measurement by your hip measurement. If it is.8 or beyond you are an apple shape. In addition, even though you may not be overweight, if you’re a woman, your waist should be no more than 32.5 inches and if you’re a man, no more than 35 inches. Anything higher than 35 inches for women or 40 inches for men may mean you’re storing visceral fat and the health dangers increase considerably.

Do you want to stop accumulating that “bad” fat? Crash dieting won’t do it! In fact yo-yo dieting actually causes your body to store more of it over time. What you eat, however, does make a difference as does stress. Simply taking a 30 minute walk a day will prevent future accumulation of visceral fat.

But what if you want to lose it?

In a study by Duke University Medical Center researchers, it was found that people who were physically inactive had significant increases in visceral fat, while those who exercised frequently had significant decreases in visceral fat, over an eight-month period. The study found:

• Those who did not exercise had an 8.6 percent increase in visceral fat.
• Those who exercised the most (17 miles of jogging/brisk walking per week) had an 8.1 percent decrease in visceral fat.
• Those who exercised a low amount (11 miles of jogging/brisk walking each week) did not significantly increase or decrease visceral fat.

1. Get physical! Add 15 minutes extra to your walking schedule, wear light weights, pump up the speed, and/or jog for a minute of every 5 minutes of walking to increase the fat burn. Add some resistant weight training to the mix if you want to lose fat and restore and preserve lean muscle. Cross training with 20-30 minutes of intense exercise for 6 days weekly is optimal for fat burn, but if you’re just starting out, make sure you don’t over do it. Dancing, hiking, and sports activites are also a great way to burn fat while having fun.
2. Eat to Flush Fat: Be sensible and begin an eating plan that you can live with long term. Fad dieting, crash dieting, and eliminating complete food groups, is neither healthy nor sustainable. Follow the 16 Keys to Fat Loss by applying a few keys a week over a period of time and you’ll see good results in 90 days.
3. Eliminate Stress: Find ways to relax daily, restore your body and mind through 7-8 hours or restful sleep a night, and de-clutter your life by removing the things that create extra stress and chaos in your environment. Stress, through the release of cortisol, is a big contributor of visceral fat around the middle.

So, apple types, whether overweight or slimmer, visceral fat is something you want to stop and take action to eliminate.  Big butts can be grateful, for now, but stay tuned for ways you can get rid of those ripples and cellulite, because fat is never attractive or healthy no matter where it’s stored on your body.