Before you commit yourself to your next weight loss goal, there are a few things that you need to consider.

Every day, people battle crazy schedules, information overload, and “convenient” food solutions that leave us fat and sick.

To get back on the right track, you must go back to the basics and determine which actions will truly lead to manageable, sustainable, weight loss.

This is what we work with our clients on each and every day.

And that is why I wanted to share our top 10 dos and don’ts for losing weight and keeping it off.

We all know that, but does anyone actually do it?? If you know you need to get in more water, start your day with a big glass of water, then fill up 2-3 bottles to hold ALL of the water that you want to consume during the rest of the day. This way, you can keep track of how you are doing and know when you are falling behind.

While some hunger throughout the day is fine, going on extremely low-calorie diets leads to muscle loss and can slow down your metabolism.

This is why so many people gain back the weight they lose on low-calorie diets. Your metabolism is shot, so when you start eating a normal diet again, your body hangs on to those calories for survival!

Running is hard on the joints, does very little for weight loss, and often leads to overuse injuries if not done correctly.

If you love to run, then it can be a great activity in addition to other forms of exercise, but for most people, there are better options.

Lifting weights is a great form of exercise because of the wide range of benefits it provides. Here are just some:

• Build strength
• Increase Bone Density
• Boost Metabolism (fat loss)
• Increase Muscle Definition
• Low impact / low-risk injury when done correctly
• Improved mood

While other forms of exercise can be good as well, no exercise routine should be without strength training!

While a cup of joe in the morning can be a nice start to the day, once you hit your second/third/fourth cup, your cortisol levels will be going through the roof. Cortisol is your stress hormone and stress = weight gain.

If you are stressed, you will hold excess fat. So the more you can do to lower your stress, the better you will feel and look!

Fish oil helps to decrease inflammation, keeps your heart and brain healthy, and has been shown to help people lose fat, even when they do nothing else.

Taking a natural multivitamin is key to long-term health. Instead of synthetic ingredients from your typical multivitamin which are not well utilized, natural multivitamins are made from real foods that allow the vitamins and minerals to be digested and absorbed properly.

The most important thing you can do to make sure you are successful is to be consistent. If this means finding someone to help you stay the course, go find them.

This could be a friend, a spouse, or a fitness professional. Whoever it is, find someone who will be there to support you and will keep you accountable for staying on track.

Losing weight is not easy and keeping it off is even harder. We all need support, so find some help and stay on target!

You now know the 10 Dos and Don’t for Weight Loss. These are some of our best suggestions for those of you who are ready to get serious about losing weight and keeping it off.  

If you follow these steps, you will find success. It may not be this week or month, but if you allow yourself time to build the habits necessary to make this thing last, you will discover the benefits of living a fit and healthy life.

So, pick one thing to start on, stay focused, and start seeing results!

Mint Condition Fitness is the leading fitness coaching studio for men and women over 45 to lose weight, build strength, and stay active for life.