I have devoted the last 20 years of my life to Health & Fitness Nutrition. Having tried diets and food programs that work for a short period, or simply don't deliver at all. Through trial and error I have found that there is no magic potion. No amazing pill or workout that will deliver the results we all would like. Sure there are plenty of advertisments claiming that you can lose 20 pounds in two weeks. This is not the case. A sound exercise and nutritional program need to be in place to achieve life long weight management.

What I realized with my own weight loss goals is the following: It is not going to the gym or working with a personal trainer three days per week that will get you to attain a certain level of fitness. There are critical steps that need to be adressed and taken in order to lose weight (bodyfat) and keep it off for good.

Without these key steps you may not reach you fitness goals, period.

Here are the steps that helped me lose over 130 pounds. Going from 322 lbs. with a 55 inch waist. Down to my current weight of 188 pounds and a 31 inch waist. DO NOT EXPECT THIS TO HAPPEN OVER NIGHT.

Step 1)

Find A Motivating Factor For Losing Body Fat-Weight:

This will be something personal to you. Something that will give you a burning desire day in and day out. Its easy to accomplish weight loss with a burning desire. Example: I received pictures back from a wedding that made me look like I've never worked out a day in my life. I put them on my fridge to remind me to choose my food wisely.

Step 2)

Set Short Term And Long Term Attainable Goals:

It is important to write down your long term goals first. Then create short term goals that are easily attainable in the beginning. This will create momentum. Make sure each time you set new goals they give you more of a challange. You must constantly raise your self standards.

Step 3)

Throw All Foods Out That Will Hinder Your Goals:

This may be in the form of your favorite sodas, candies, cakes, breads, enriched white breads, enriched wheat breads your favorite sugared cereals, etc.... You know deep down what is good and what is not. We are bombarded by both healthy and unhealthy foods everyday. You must make the choice!

Step 4)

Replace Those Unhealthy Foods With Healthy Alternative:

Foods like vegetables, beans, grains, lowfat dairy, skim milk, and lean meats like chicken, fish, lean turkey, fruits and yes even healthy fats like almonds, cashews, natural peanut butter, canola oil, flaxseed oil, olive oil, and peanut oil. Do not abuse these fats they should be kept to a minimum.

Step 5)

Start Of Slow. If You Come Out Like A Race Horse You Won't Last Long:

Slowly incorporate healthy foods into your diet. If you are not active walk 2 - 3 times per week 15 to 30 minutes for 2 weeks. You want to do this before starting a strength routine or high impact cardio training. Remember to increase eating healthy and exercise as it gets easy for you. You should always consult with your healthcare professional before starting any exercise program.

Step 6)

Persistance Is The Key:

We all have those bad days where we eat unhealthy, sleep 5 hours, or just have no motivation to work out. If you are someone who falls into this catagory it is important not to lose focus. Just start the next day with a clean slate. Decide you can create anything you can desire. That your past failures are in the past. Before you know it your body will be ready for the beach!

Eric Schneider is a Certified Personal Trainer, Specialist in Performance Nutrition and Owner of Expect 2 GetFit. If you would like more information about Fitness and Nutrition you can contact him at info@expect2getfit.com