3 Reasons you are not losing weight


In the world of health and fitness, often times you face questions for which you have no answers for…well, initially.  Things are even more challenging if your work is in the fitness trainer or nutritionist role. Frequent questions include, ‘Why do I keep gaining weight?’…‘What is wrong with my diet?’…‘How do I lose belly fat?’ and the list goes on.  More often than not there is no ‘one size fits all solution’ as there are many genetic and lifestyle related variables that must be considered.  People keep whining that they’re not losing weight regardless of the time and effort they’re investing in the kitchen and gym, the boohooing can finally stop…


Stop drinking your calories!

‘Well, I eat healthy pretty much all day and my portion size is moderate…I exercise five times a week but still, I’m not losing weight!’ This is a classic case put forward by most of my clients. The first thing that needs to be clarified in such a case concerns your choice of beverage.  Do you consume too much soda?  Indulge in an afternoon smoothie or shake?  Do you ‘jump start’ your day with excess juice or a fancy latte?  It is a basic misconception that drinking calories doesn’t matter. Truth be told, an average can of soda contains around 200 – 250 calories. Consume 3 to 4 of those per day and you’re drinking 50% of your calories for a woman at an average height. Lesson 1….put a lid on your liquid calories and monitor the nutrition labels!

Too much of a good thing may end up being a no-no!

Weight loss

You could be eating fruits, vegetables and all the healthy goodness nature has to offer but the scale still dictates undesirable numbers. Do you know the reason why?  Portion size.  Yes, it matters and this truth applies even when you’re consuming healthy foods. The volume of food you eat signifies the amount of calories you intake. A small portion means fewer calories whereas a basket of fruit means a lot of calories. Although the calories come from a healthy food source but nevertheless, calories will remain calories! Any consumed in excess will be converted into fat. So next time you dive into a fat-free bag of potato chips or eat too much frozen yogurt, remember, moderation is the key and portion sizing is as important as the quality of food itself.  Lesson 2…set aside the amount of food you want to eat before you start eating!

Your not giving 101% when you workout

That is exactly the case if you’re gobbling down a super-sized meal from your favorite fast food chain and later take a short low-intensity walk with the expectation to burn off the fast food binge.  Do the math….the greasy delight costs you around 1,000 calories if you include the salty fries and the soft drink, whereas your walking effort consumed a measly 120 calories of the fast food splurge. If you’re consuming 1,000 – 1,200 calories in a single meal, you don’t have much to balance for your other meals!  Exert more (and I mean a lot more in your workouts), document caloric intake and replace those highly processed options with nutrient rich, high-fiber food alternatives for a better balance!  Lesson 3…do the math!


How to NOT Gain Weight During The Holidays


There is some good news about holiday weight gain. People don’t gain as much weight as we thought during the holidays.

According to National Institute of Health, throughout the six-week holiday season, the average person gains about a pound. I guess I am way above average. If you are like me, the holiday eating season can really take its toll. So here are a few ideas to keep yourself in check.
1. Maintaining your weight is a victory. Weigh yourself before Thanksgiving and continue to weigh yourself two to three times a week. Be sure to weigh yourself in the morning before you eat anything. If you see that scale creep, make adjustments along the way. Exercise more or eat a little less.


2. Don’t fast before the feast.  It might seem like a good idea to skip breakfast or lunch before heading off to that holiday dinner, but eating a few small meals throughout the day is a better way to go. If you show up famished, it will be more difficult to avoid eating too much. And when your little voice tells you that you can have a third piece of cheesecake because you skipped breakfast and lunch, things can get ugly.


3. Know what you want. Everyone has their favorites at Thanksgiving. I can probably eat my weight in stuffing and pie. But often times, the main meal isn’t served for a few hours, and there are plates and plates of appetizers to tempt. Most appetizers at my home are pretty generic items that can be found at any bar or party throughout the year. So on Thanksgiving, decide to eat only the things you get on Thanksgiving and step awaaaay from the things you can have anytime. If you need something to munch on before the bird arrives, go for the veggies.


4. Be the last in line. Holiday dinners can be an all-day event. The food is left out for a few hours for people to go back for more and more and more. When it comes time for the dessert tray to make its debut, be the last one to get your dessert. Enjoy a nice cup of coffee or tea while everyone else grabs their goodies. If you are the last to get your dessert, by the time you finish your one and only treat, everyone else is going to be done with their dessert too, and will probably have moved on to something else like football, napping, or complaining about how full they are. It won’t be as convenient to go back for seconds. And make sure to choose your very favorite dessert. You know; the one that is totally worth the calories… your Auntie’s pumpkin pie, your grandma’s cookies, etc.



6 How to Lose Fat and Keep it OFF Tips


Many people following a weight loss regimen lose a few pounds quickly. While they are still basking under elation due to this initial fall in the numbers shown on the scale, soon they reach a plateau or result become more hit or miss. If you don’t want to fall into the trap of yo-yo dieting and fluctuating scales, set your aim on fat loss and not on weight loss.

When you aim on only weight loss that is manifested in the form of lower numbers on the scale, you are not aiming for health. The initial loss shown on the scales in always water loss, and it is reversible. It won’t be wrong to say that such weight loss is fake.  If you want an irreversible loss in weight, you must modify your diet and exercise regime in a way that facilitates fat loss.


Fat loss lowers blood cholesterol levels, reduces visceral fat, promotes inch loss, increases stamina, and promotes overall health. When you lose body fat, you will become more active, strong, and alert than when you lose water. Water loss reduces your energy and ability to remain engaged or focused over long periods of time.


Not only water but the crucial muscle mass is also lost while dieting. This makes you look flabby, shrivelled, and unhealthy. You should aim to increase your muscle mass this may ultimately alter the numbers on your scale.  When you perform resistance or strength training exercises you will build muscle, which consequently spikes your metabolism so you’ll burn more calories during your workout, and at rest.


Having  high muscle mass makes you look toned and athletic which most people desire. Every girl fancies well-toned flat abs, firm biceps, and taut calves. Every guy wants to flash a six-pack athletic body and a bulky arm musculature to flaunt his strength.


6 How to Lose Fat and Keep it OFF Tips:

1.     Increase Protein Intake as it is heavy and has high satiety value. Protein keeps you full longer and fuels muscle growth and repair. Incorporate more of eggs, whey, lean meat, soybeans, tofu, and milk in your diet. An increased muscle mass has high BMR, and hence burns more of fat.

2.     Eat Healthy Fats like the monounsaturated and polyunsaturated fats. Great sources of these healthy fats are walnuts, olives, and almonds. These fats also help normalize your blood lipid levels.

3.     Use Fat Binders to reduce weight quickly. These bind the fat from your body and form a capsule that is excreted through the body. This is especially good for those who cannot help but be tempted to indulge in fatty foods. Clinical studies have shown that use of fat binders helps you lose weight thrice as much as you can do with diet or exercise alone. This product is safe, and you will see the difference within 4 weeks. Natural fat binders that you can include in your diet are apples, oatmeal, bran cereals, broccoli, mustard greens, green beans, etc. These are high in fibre content and thus have fat-binding properties.

4.     Go for Strength Training. Strength training builds muscle mass and facilitates quick weight loss. As per studies published in the American Journal of Clinical Nutrition, muscles burn 3 times more calories than fat.

5.     Consume Carbs Post-exercise. As per studies, this doubles the rate of fat burning than consuming carbs prior to a work-out session.

6.     Beware of Hidden Fats in Foods. Make sure there are no hidden or saturated fats in foods. Foods labelled as fat-free are not always so.


So, carve out a diet and exercise program that causes fat loss and not mere reduction in weight as seen on scales.


About the  Author: Roger Jennings is a Freelance Writer and likes to write on Fitness and Weight Loss and has come across the XLS Medical Fat Binder, which he thinks is the most convenient way that most people choose when they want to lose Fat quickly.



Products and Recipes: Making Super Grains easier to fit into the day


The mainstream diet trends of the last 30 years went from the low fat craze of the late 80’s, which evolved into the low carbohydrate fad of the 90’s, then to the no carbohydrate fad of the early 2000′s.


Multi-Colored Quinoa


Once the masses understood that our bodies require carbs for basic functionality, we were led to the healthy carbohydrate revelation: whole grain.  We are now demanding more whole grains in our food and the industry is answering with Ancient Grains. These whole grain carbohydrates are often called “Super Grains” and rightfully so. They are packed with more protein, fiber, vitamins, minerals, and phytochemicals than their industrialized counterparts. With this nutritional panel, it is no wonder that grains like quinoa were often offered as gifts to the Incan gods.  For the modern grocery shopper, these grains are much less expensive when compared to meat (protein) and refined-convenience foods (i.e. quick cook rice).  At the Supply Side West conference in Las Vegas in November 2012 the results of 2011’s world-wide launch of products containing a super grain were reported. From Farro to Amaranth, a total of 659 new super grain products were released across the world.


As a Registered Dietitian, I researched the nutritional aspects and possible allergens in these super grains. In the following chart, I have detailed some of the more popular super grains, their gluten containing facts, product on the US market containing the grain, and a link to a recipe utilizing the grain. Utilize these grains to decrease the amount of meat in your diet without sacrificing taste or protein.


Super Grain

Also Known As

Gluten Content




Spelt, Einkorn, Pearled faro,

emmer wheat

Reduced in gluten, not gluten free

Einkorn Pasta from Jovial Foods

Einkorn Pilaf with Lemon




Quinoa Blend from Near East

Black Bean and Tomato Quinoa


Pearl Millet


Millet Grits from Bob’s Red Mill

Warmed Millet Salad with Brussels, Mushroom, and Sage




 Amaranth Graham Crackers by Health Valley

Popped Amaranth snack




Whole grain Teff by Bob’s Red Mill

Banana Bread with Teff and Chocolate

Kamut (Trademarked company)


Contains gluten, variety of wheat

Khorasan List

Everything Cookie with Kamut Flour



MOVE…Shake Up Your Workout Routine

This was the title of the 4 hour workshop I signed up for “MOVE” with a picture of a beautiful wave of water rolling across the promo ad.   What made this die-hard, weight training professional decide to participate?  Curiousity,  regime boredom, and a need for personal inspiration.


There we were.  Twenty participants staring at each other in the midst of this huge space.  Some of us were dressed for a workout and some of us were dressed for a yoga experience.  Some of us had our shoes on and some of us didn’t.  Some of us were open to conversation and some of us weren’t.  Every shape and size, every fitness level and adult age group were represented.  Our common bond to the moment – adventure to “MOVE”.  The music started and three instructors began to do what each of them does best, move.   Not the typical movement from my gym experiences.  One began Thai Chi moves, one began Free Moves, and one began Modern Dance.


In the midst of this gym space surrounded by weights and equipment it became obvious, as we were shown how to grab hands and form a human snake, that we were not going to move in the typical  “gym” way.  We were not going to get to hang on to our personal space.  We were going to have to connect and interact.  We were going to have to pay attention and watch each other.  We were going to have to challenge our adult brains to remember how to “play”.  We were going to have to give ourselves and each other permission to move, experiment, dance, and interact.


What followed?  Four hours of movement broken into sessions of combined group and individual activities designed to provide personal challenges in various movement modalities.  We experienced the opportunity to try Thai Chi moves, Free moves, and Modern Dance.  There were no weights, balls, steps, or competitions.  The class was designed to be an exhibition of movement not a personal or group competition.  However, I feel each of us found ourselves competing with our own thoughts on how we personally move to different rhythms.   A workshop  which gave permission to explore. It was an adult playground where we interacted, danced, smiled, jumped, ran, interpreted, and experienced movement.   The overall body workout experience combining cardio, functional movements, dance, and free moves.  We did in fact, sweat!  A lot.                                                                                                                                      


Thought compilation of the movement experience:   Release, jump, run, laugh, sweat, enjoy, participate, try, experience something new.

  • Play, let go, interpret, trust, bond, be in the moment.
  • Move, flow, dance, unite, internalize, externalize some power.
  • Question, doubt, reject, interact with others, embrace new motion.
  • Experiment, try new things, enjoy the energy.
  • It’s okay to find our own dance interpretation and move to our own rhythms.
  • Music is a powerful motivator of both quiet and intense movement.
  • Move, just move.


My personal take away is to remind myself of the value of different forms of motion. For me dancing has always been joyful.  Why haven’t I been challenging how I workout and play?   It’s so good to break free from traditional exercise methods every now and again.  The energy is different.  There is power in movement when we allow ourselves the freedom to play with itThese classes are an excellent avenue for team building, small groups, groups of friends, and even family groups!   Google what’s available in your corner of the fitness world ( Try: powerstrike.com, poundfit.com, surfsetfitness.com, gofigurestudios.com). Find out where you can shake up your fitness routine.   There are so many new fitness techniques breaking the norm.  Try a new class.   Find a wave.  Move.


This workshop was provided by the Fitness Pros at Club Zum in downtown Seattle.  ~Sherry Derossett CNC.CPT



Getting the Most Out of Your Cycling Class


Cycling classes (especially Spinning classes) have been enjoying a resurgence in popularity in gyms and fitness centers recently, and with good reason. Cycling not only increases your cardiovascular endurance, it also works out your leg muscles much more than other cardiovascular exercises. A cycling class is a great way to burn calories and improve muscle tone in your lower body!



Benefits Of Cycling Classes Over Other Cardiovascular Exercises Compared to some other forms of cardiovascular exercise, such as jogging, cycling is a very low-impact exercise. Jogging, especially if you are jogging on a treadmill, can place excess strain on your ligaments and joints; it’s not uncommon for joggers to suffer debilitating foot and ankle injuries if they over-train.
Cycling, conversely, is very gentle on the joints and ligaments in your lower body. This is incredibly important for people who have already suffered injuries to their knees or ankles in the past, as high-impact exercises can aggravate these injuries. To avoid the risk of having your fitness goals derailed by sudden injury while working out, you should stick to low-impact cardiovascular exercise such as cycling as much as possible.


Cycling Classes Are One of The Best Exercises For Toning Your Legs

Practically every form of cardiovascular exercise, whether it be cycling, jogging, using an elliptical trainer or cross-country skier, works out both your calves and your thighs. However, cycling has two distinct advantages over other forms of cardiovascular exercise. The first advantage is that the bikes in cycling classes have adjustable pedal resistance; by increasing the resistance on your bike, you can increase the amount of force needed to pedal the bike, which will result in building up both your calves and your thigh muscles.


The second advantage of cycling is that proper cycling form (which your instructor can help you with) works out your core muscles. Maintaining proper form over a 30 or 45 minute workout is a great workout for your core muscles, which include your abs, obliques and your lower back. Having strong core muscles not only improves the way you look, but also significantly reduces the chance that you will injure your back from carrying heavy loads or making sudden movements in the course of your daily life!


Why Take Classes Over Cycling On The Road?

Cycling classes are much safer than road cycling. Not only are you safe from traffic, but you are also safe from inclement weather. In hot weather, you risk suffering from heat stroke; in cold weather, you risk slipping on icy roads and losing control of your bike.


Taking classes also has social benefits. You can meet other fitness enthusiasts while cycling, and making friends in your classes has the benefit of making you accountable to going to the gym on a regular basis; after all, if your friends don’t see you at the gym in a while, they’re likely going to be calling you, asking if you are okay and trying to get you to come back to the gym! The social atmosphere of cycling classes and accountability can definitely help you stick to your workout regimen.


Author bio:  Karlee Wiggins blogs about fitness and health.  She is a supporter of San Diego Plastic Surgery  due to cosmetic difficulties from trauma.


Why Baby Boomers Are Addicted to Elliptical Trainers


Elliptical trainers are a growing segment of the fitness equipment industry.  One of the driving forces behind this growth are baby boomers.  Now that the earliest of this generation are starting to hit retirement age, many are experiencing the aches and pains of years of abuse to their joints.  Walking, jogging and running are less and less appealing because of the impact to the joints.  Even when done on a shock absorbing treadmill.


Enter the elliptical trainer, also known as crosstrainers.  Ellipticals came in response to the need for a cardio workout without the impact.  There are two primary benefits of an elliptical trainer…


Low Impact Workout – As the name implies, with an elliptical trainer your lower body moves in an elliptical motion.  Your foot never lifts off the pedal as your make your stride, consequently there is very little impact or shock to your body.   It is almost like you are running in the air.  Consequently you avoid the relentless pounding to your joints and your lower back.


The downside is that your lower body follows a repetitious that can limit the benefits from this cardio workout.  Although you can crank up the resistance, and you can reverse the motion, allowing you to target different muscles.  Furthermore, many models have the ability to adjust the incline, similar to the incline feature on a treadmill.  This also allows you to target additional muscles groups while intensifying your cardio workout.


Upper Body Workout – A further benefit of an elliptical trainer is the fact that you can simultaneously workout both your upper and lower body.  There are few exercises that allow this “cross training”. For many, this is a very important feature because they tend to focus on a cardio workout that only exercises  the lower muscles.   Neglecting the other half of their body.


With the use of moveable handlebars that move in coordination with the elliptical stride, you body works a variety of upper and lower body muscles.  Studies have shown that this dual action can burn calories more efficiently and in less time.  However, it is important that during your workout you  put a concerted effort into the resistance of the upper body.  Many users exert most of the action through their lower body, letting their upper body just go through the motions.


Not too many years ago when you went to your local health club the majority of cardio equipment were treadmills.  These days you will probably find an equal number of treadmills and elliptical trainers.  In addition, you will find many of the elliptical users are part of the baby boomer generation.  Elliptical trainers are allowing people of all ages to continue an aggressive cardio workout while reducing the stress and strain to their body.


Author Bio: Fred Waters has worked in the fitness equipment industry for the last 17 years.  He provides elliptical trainer reviews and recommendations at  www.fitness-equipment-source.com, where you will also find a buyer’s guide designed to make you an educated crosstrainer consumer. One last note, it is recommended you avoid cheap elliptical trainers, models under $500.  They typically are not very durable and have a tendency to be unstable, especially for overweight individuals.


Get Fit with Full-Body Workouts!


Whether it’s an upper body workout or a lower body workout, heavy metabolic demand is what people who want to slim down are after. Mix the two, experiment, challenge the center of gravity, and use more than one plane of motion. Finally, as a reminder, never forget that increasing form is more important than increasing weight. With low weight and nearly infinite variability there’s no reason why this can’t be safely practiced each and every day.


Full Body Workout: Slimming

Exercise regimens that concentrate on regularly incorporating a full-body workout, with short bouts of cardio, are extremely effective in both physical conditioning, and overall health. This means creating exercises that challenge the upper and lower body, within multiple planes of motion, and force internal balance and stabilization mechanisms to come into play.


Lower Body Workout: Flavors

Full-body workouts for trimming down aren’t geared towards building lean muscle mass. Instead, they’re about burning as many calories, safely, as possibly. Because the legs and hip complex are such huge portions of the musculature, making sure they’re in every single workout, somehow, is rather important. They add tons to metabolic output.


Endless squats aren’t enough. Try to add movement that requires leaving a stationary stance. Frontal, Saggital, and Transverse lunges are viable options that bring into the mix all kinds of smaller artificial muscles, keeping joints, tendons, and ligaments strong. Also, the more the lower body is asked to balance and navigate through precarious postures; large amounts of calories are burned as a result.


Upper Body Workout: Creations

The more the body is confused, the more variation it’s expected to adapt to, and the more it must fully engage the central nervous system to keep the body from falling over, the better. This means that making the upper body exercise go one way, while the lower torso is going another is a great idea!


Add some dumbbells, kettlebells, weight plates, barbells etc. and use the imagination to get in the habit of making workouts seem more like martial arts Kata’s rather than single-joint traditional gym exercises.


Form Trumps Weight

Because these workouts are for lowering body fat percentage, there’s no call for heavy, or even moderate weights. The body is calling on and employing so many muscles at once it really doesn’t matter. The demand is going to burn tons of calories and protect the lean mass from breaking down.


However, make sure that a complex full-body workout is eased into. There’s no reason to rush into insane full-body circuits without getting the used to these types of situations. Serious injuries can occur if a highly untrained body attempts intricate movements without having a chance to adapt. Concentrate on form first, then worry about weight, but keep it light because in the end form rids the body of far more fat than weight alone.


Get Fit with Full-body workouts!



Food Swings — Get Grouchy When Your Tummy Starts Growling?


I came across a term that I think all of us experience — HANGRY. You’re hungry, low on energy, and grouchy. If you don’t find something to stop that growl in your stomach, you may go off the deep end.


Everydayhealth.com calls it a “food swing,” Skipping meals and snacks can lead to a not-so-nice change in mood, because your brain is lacking its source of fuel.


Fortunately, grabbing a snack can alleviate all that crankiness, but not any ol’ snack will do. In fact, recent research published in the American Journal of Psychiatry found that people who choose junk (like processed foods, chips, pizza, etc.) actually have a higher risk for depression and feeling low. Those people that stick to healthier snacks, are using a higher quality fuel to make the brain work better, and happier. And certain foods can target specific mood issues.

The article in Everydayhealth.com lists these seven bad-mood busting foods.


  1. Whole Grains — carbohydrates   increase the brain chemical serotonin, which is a mood enhancer.
  2. Greens — food that is chockfull of the B vitamin and folate (leafy green vegetables, beans, citrus fruits) may help ward off the doldrums of depression.
  3. Protein —for instance, turkey which is high in tryptophan, an amino acid thought to have a positive effect on stress because it helps the brain produce feel-good chemicals. Tryptophan is important for increasing your brain’s levels of serotonin, norepinephrine, and dopamine.
  4. Tea — it has the ability to decrease the stress hormone cortisol
  5. Greek Yogurt — add some fruit to combat low blood sugar which can cause irritability and anxiety.
  6. Chocolate — of course chocolate makes the list. Specifically it helps with PMS, but it also helps to reduce stress hormones.
  7. Fish — omega-3 fatty acids can help things run smoothly by keeping your brain working as a well-oiled machin


Curve your appetite with 5 small meals a day — What? When? Why?


5 tips to help you stay committed to your weight loss plan


We hear it all the time — there is no quick fix to weight loss, and it takes time and commitment. One of the most important aspects to successful weight loss is to start with commitment — from day one. You have to already have it; it’s not something you gain as you go or learn later in the process. You must have a strong commitment right out of the gate.

The article by Lorraine Matthews-Antosiewicz, offers five strategies to stay committed, because we all know that our commitment level can change from week to week, or even day to day.
Her strategies are easy and straight forward. There is no need to overthink or make things more complicated than they have to be.


Here are her five:

Tip # 1: Write down your commitment. Think of your commitment as a very important promise you are making to yourself.
Tip # 2: Learn from your mistakes. Take time reflect on what went wrong and use this information to make better choices in the days ahead. To paraphrase a famous quote, failure is your best teacher.
Tip #3: Stay focused on the positive. Focus on what you’re gaining from losing rather than what you are giving up.
Tip #4: Plan for success. Set yourself up for success everyday by creating small achievable goals.
Tip #5: Seek out support. Don’t go it alone. Having a good support system can help you stay true to your commitment.


Making a strong commitment before beginning a weight loss plan is essential. As basic as it sounds, this important first step is very powerful and should not be overlooked. Of all the successful losers I have worked with over the years, not one has achieved their weight loss goal without being truly committed. Below are 5 tips to help you stay committed to your weight loss plan.Tip # 1: Write down your commitment.One of the most commonly used strategies among my clients who have been successful at weight loss is putting their commitment in writing. I suggest using this technique to help you increase your chances of success. Think of your commitment as a very important promise you are making to yourself. Write it down and refer back to it at any point along the way if you feel you are losing focus. This will help to inspire you to continue moving forward.Tip # 2: Learn from your mistakes.Rather than staying stuck in past failures, take time reflect on what went wrong and use this information to make better choices in the days ahead. To paraphrase a famous quote, failure is your best teacher. Rather than being critical of yourself, reframe any past weight loss attempt as a learning experience that brings you one step closer to your goal. It truly doesn’t matter how many times you’ve failed at weight loss before. You need only be successful once in order to achieve permanent weight loss.


Tip #3: Stay focused on the positive.

Focus on what you’re gaining from losing rather than what you are giving up. No doubt, weight loss is difficult. But, not losing is even more difficult. Make a list of all the benefits you will experience from losing weight: improved health, nicer shape, more self-confidence, increased energy, better social life, more attractive clothes, or whatever applies to you. Whenever you find yourself getting negative about your weight loss plan, pull out your list and read it as if you were reading it for the first time. Remind yourself every day, 100 times a day if necessary, of the benefits of weight loss.


Tip #4: Plan for success.

Set yourself up for success everyday by creating small achievable goals. Staying committed to even one small goal everyday will lead to big success in the days ahead. And remember, success is contagious. The better you do today, the better you feel tomorrow. And the better you feel tomorrow, the better you will do the next day – and so on. Remarkably, this cycle of doing good and feeling good will lead you to your personal best weight quicker than any fad diet.


Tip #5: Seek out support.

Don’t go it alone. Seek out the support of a trusted friend or qualified health professional who is sensitive to your weight issues and health goals. Having a good support system can help you stay true to your commitment and increase your chances of long-term success.