Weddings, black tie affairs, company get togethers are all special occasion we want to look our best for. Getting into that dress or suit after the summer can be a challenge. Everyone wants to slim down and get into shape, the faster, the better.

 How to start:

• look at your “deadline date” to reach your weight loss

• calculate on 2 lb per week -  8 lb per month

• if you have 30 lb to lose,  you need to start planning 4 months before the event. Any quicker and guaranteed you’ll gain it back –  planning and organization is the key

• Excess stress may cause you to rebound in binge eating

• avoid extreme or radical diets that omit food groups, such as grains or all carbohydrates

• avoid diet pills that are loaded with caffeine and can become addictive

• the less calories ( as long as it’s balanced) and the more exercise the quicker and safer the weight loss

• never less than 1200 calories per day

• pick a diet that suits your personality. If you love carbs – a no carb diet won’t work

• see a nutritionist to get you started

Key:
• increase your lean protein, decrease fat (especially saturated fat) and decrease simple carbohydrates, such as rice, flour, bread

• increase complex carbs, such as beans, whole grains, fruits and vegetables

• watch your liquid diet, especially the coffee beverages

• journal  both food and exercise

•  more guaranteed results for weight loss over the long term – patterns, triggers  and habits become clear

• worth the effort and time

• mark down everything you eat, the time and how you feel especially if you’re craving certain foods

• explains weight loss or weight gain – no mystery

Exercise

• goal is not just to lose weight but firm up, thus the exercise

• do cardio and strength training – lose weight and tone the muscles

• weight loss greatest with cardio driver big muscle exercises, such as cycling, walking, running, hiking, swimming

• spot reduction -  troubled areas can be targeted with weight loss and exercise – not just one or the other

• the long term answer is sticking to a routine that fits into your day and lifestyle.

Boot camps:

• A four-week minimum outdoor (indoor in winter) program of fitness instruction, nutritional counseling and motivational training.

• benefits:  efficient, motivational, low cost, educational, gives variety, inspirational

• long term success is rare, due to intensity and frequency of exercise