Don’t Lose the Weight Loss Battle: Easy Steps to Win

Personal Trainer Chest PressStaying on track with your weight loss goals can be difficult. The energy some people have about their program, after a couple of months, has faded. That decrease in energy and less resolve can lead to less time in the gym, succumbing to cravings for your favorite foods, and frustration.  All of these things can cause weight gain.  There are some simple steps you can take to prevent these setbacks and stay on track with your weight loss goals. These steps can be used throughout the year.

Eliminate Sugar when you can.  Why is sugar such an enemy to the body? In its processed form, found in many foods in the grocery stores, stays in the body instead of being used for energy and can be stored as fat.  To reduce sugar cravings, eat protein and healthy fat to help you feel full and reduce consumption of high glycemic carbohydrates that causes spikes and drops in blood sugar levels.


Have a plan of attack when you eat out. In this day and age it is inevitable that there will come a time when you eat a meal in a restaurant or someone else’s house. Before you go to a restaurant, take a look at their menu and pick entrées that grilled or baked with vegetables. Choosing an appetizer is a great way to control portion sizes.


Don’t focus solely on weight loss. Do not use the number you see on the scale as your only measure on how successful your weight loss program is going. Find an item of clothing in your closet that you can’t comfortably fit into. Occasionally, try it on to see how it fits. This is a good indicator that you are losing inches.  You can lose inches and not lose weight.  This is especially true if you lift weights.


Don’t let setbacks stop you.  Don’t get lost holding a guilty party if you get off track. Instead, reassess what made you unsuccessful, and then pick up where you left off. Make sure your diet is not too strict.  If you are on the go most of the day, be sure to pack snacks to keep you full and prevent trips to fast food drive through. Set small, progressive goals.  For example, make it an goal to exercise 3 days a week for 30 minutes for the next 3 weeks.  During the following 3 weeks add either a day or additional time to make it more challenging.  Lastly, remember that a long term goal should be achieving a healthy and active life.  Therefore, understand there will be ups and downs along your journey.  Celebrate each success and don’t spend a lot of time on setbacks or “slip-ups”.


Certified Personal Trainers provides personal training services to help you lose weight or gain muscle. By combining weight training, cardiovascular exercise, and a nutritional regimen we provide you with a comprehensive fitness solution.

Published by ARoberts

As an upcoming leader in the fitness industry, Ayana Roberts is steadfastly dedicated to educating others on the benefits of engaging in active lifestyles on both an individual and corporate level. Ayana provides results through outstanding professionalism, creativity, passion, and is committed to deliver beyond expectations. Ayana has held leadership positions within the fitness industry. She has worked for companies such as Samson’s Sports and Fitness Center, Corporate Sports Unlimited, and Golds Gym. She successfully implemented operational procedures that increased revenue in membership sales, personal training sales, and food and beverage sales. Ayana implemented effective programming to give members the knowledge and confidence to adopt healthy behaviors. She also managed a high end fitness center, and facilitated effective programming to give members the knowledge and confidence to adopt healthy behaviors. Ayana has been a guest speaker at many speaking engagements. Clients have included State Farm, Georgia Coalition of Physical Activity and Nutrition (G-PAN) Faith and Fitness Summit, Greenberg and Traurig, LLP and GE Money. Ayana’s accomplishments are enhanced by her multi-faceted education. She has a Masters in Science in Clinical Epidemiology and Health Service Research and a Masters in Science in Sport Administration with a concentration in sports club and fitness management at Georgia State University. She is certified in personal training through the National Academy of Sports Medicine (NASM).

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