Weight Loss Do’s and Don’ts

Deb Brown, NSCA Certified Personal Trainer and Certified Wellness Coach

In our business we see a lot of clients who have weight loss goals. Many clients have tried for years to get the weight off and keep it off. Frequently, we hear stories of drastic dieting and strict eating regimens. This is invariably followed with, “but then I gained back the weight I lost and even gained additional pounds!” What we tell clients is this: weight loss is simple, but it is not easy. Why do we say that? Well, to tell you the truth, to lose weight it really is a simple formula to follow. Are you ready? Here it is: Eat Less, Move More. It just is not easy to stick to unless you are truly committed. Here are the Do’s and Don’ts that our successful weight loss clients follow:


  1. Make a structured plan with written goals.
  2. Exercise 5-6 days per week at a high intensity. Translation: SWEAT!
  3. Include both strength training and cardio sessions.
  4. Eat about every 3 hours during the day. Include healthy carbs, lean protein and healthy fats at each meal. This will help you feel satiated and full of energy!
  5. Keep a food journal.
  6. Drink lots of water.
  7. Include SMALL amounts of the foods you love 1-2X per week.
  8. Weigh in 1X per week and write it down.
  9. Surround yourself with supportive, encouraging people.
  10. Communicate your goals with your friends and family and enlist their support!
  11. Make your weight loss a priority in your life. Get intensely focused on your goals.


  1. Diet. We have seen 1 person (ONE!) in the past five years who lost a lot of weight on a popular diet program and actually kept it off.
  2. Plan on losing weight like contestants on The Biggest Loser. Typical clients take off about 1-2 pounds per week and KEEP it off! This is called being realistic.
  3. Eat out at restaurants more than 1-2X per month.
  4. Drink more than 1 alcoholic beverage per week.
  5. Hang around with unhealthy or unsupportive friends.
  6. Skip your workouts.
  7. Think “short-term”. Adopt healthy eating and exercise habits that you can maintain for the rest of your life.
  8. Make excuses as to why you cannot eat correctly and exercise. If you want this bad enough, you will not make excuses. You will just get to work.

This formula has worked time and time again for our clients to both take weight off in a healthy and realistic manner; and then to maintain that weight loss.

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