Weight Loss Resolutions? Keep It Simple

"Weight loss is a simple program for complicated people."

                                                  ~ Shirley Callis, Personal Trainer, E-RYT 200, USAW

It's the end of one year and the beginning of new one. Gyms across the country will be packed the next few months with people looking to "lose weight and get in shape." This is by no means a bad thing. Unfortunately, the majority of these folks will place unrealistic expectations on themselves and ultimately set themselves up for failure. If weight/fat loss is your objective, and you are going to start a new fitness program, you have to ask yourself, "Is this program realistic and is it sustainable?". 1000 calories a day is not sustainable.Two hours of exercise a day is sustainable, but it's not very realistic for the average person. As a personal trainer I've found that for the most part that, "Weight loss is a simple program for complicated people." Most people have a tendency to overdo it or over think it. With the help of my wife, I have had substantial success with my weight/fat loss clients. Here's my short list for weight/fat loss success:

1. Weigh yourself - Record your weight before you begin your program and every week after. Weigh yourself on the same day and time.

2. Set specific, attainable, short term and long term goals. For example: 2 lbs. of weight/fat loss per week, for 6 weeks

3. Have a plan! Find a strength training program that is 8 - 12 weeks long, and stick with it. You can't expect too much doing "a little of this, a little of that."

4. Eliminate sugar and processed foods (and drinks) from your diet. Also, minimize or eliminate grain consumption - wheat, rice, corn and oat products. Eat whole foods; beef, chicken, fish, vegetables, eggs, some fruit, and plenty of water. Nuts are good too, but be careful not to overeat them. Avoid alcohol.

5. Get 7 to 9 hours of sleep every night.

6. Exercise 3 1/2 to 4 hours per week, preferably strength training. More is not necessarily better.

7. Be consistent. Make time for exercise, don't find time. If you truly put in the work, the changes you are looking for will happen.

This list is completely realistic and sustainable. If you apply it the weight/fat will come off - weekly.


If you want to expedite the process hire a personal trainer - a very good one. Interview them and ask for references.If they cannot give you at least  5 references of substantial weight loss success, 30 lbs or more, continue your search. Hiring a trainer may sound like an expensive proposition but it pays for someone to take the guesswork out of your fitness program.

Interested in weight loss or better overall health this year?
I offer online training/coaching packages that include, strength training, cardio, and meal plans.

Meal plans start at $50.00 per month
Online training is $120.00 per month
I lay it all out for you, all you have to do is commit.
Contact me at shirley@eatsleeptrainrepeat.com