Once again it is important to realize that a successful weight loss program should have 3 main components. The three important aspects of getting in shape are:

1 - Proper Nutrition. A nutritional program that avoids the 3 demons: salt, sugar, and fat, but incorporates quality proteins and carbohydrates with some good fats. (essential fatty acids)

2 - Proper Exercise. As I have recommended before, you should join a health club and have a professional trainer challenge you to your goals with some carefully planned and calculated progressive strength training workouts. They will also teach you the program and hold you accountable to it for guaranteed results.

3. Proper Rest. Rest is also a very important component when getting in shape. Your body recovers and rebuilds at rest.

Once you have decided to lose fat and get in shape, you should start by incorporating those three components, while following these following tips:

1. Eat 4 meals or more instead of one big meal. If you choose low fat, low sodium, and low sugar foods, and eat more often, then you will speed up your metabolism and lose more fat. You will also be able to sustain your weight loss easier. The majority of people who have become obese have slow metabolisms due to eating only once a day and not exercising. Food is not the problem...Food is the solution. You will not have weight loss success if you cut way back on your food consumption or starve yourself.

2. Purchase “no salt” items like Enrico’s No Salt Spaghetti sauce and No Salt Salsa as well as no salt breads like no salt sour dough rye and whole wheat bread at a good health food store.

3. Eat low-fat meats such as extra lean ground turkey breast and chicken, which are good sources of protein. Egg whites or Egg Beaters are also an excellent protein source.

4. Incorporate 3-4 days of strength training each week with each workout lasting approximately 60 minutes. Contrary to popular belief, cardio exercise is not the key to weight loss and fat loss.

5. Incorporate challenging workouts that will elevate your heart rate into the target heart rate zone for maximum fat burning and conditioning. (You can do this with weight training alone if performed properly)

6. Keep a food and activity journal and let your trainer track everything that you do on your program. There are three ways to increase the intensity of the workout and your trainer will be able to do that for you in a professional manner.

7. Remove the skin before you eat your chicken and only use spices and seasonings that do not have salt added. You can use garlic, paprika, pepper, curry powder, and onion powder as well as dozens of others but do not use garlic salt, onion salt, or high sodium seasonings.

8. Do not eat high sodium breads like bagels and english muffins. Instead replace those items with no salt breads and no salt pita bread. This alone will make a big difference on your progress.

9. Always keep a drink of ice water by your side so that you drink enough fluids each day.

10. Try not to keep foods in the house that conflict with your healthy eating regimen.

11. Do not grocery shop when you are hungry. It can cause you to go out of bounds.

12. Exercise at the time of day that is most comfortable for you. Anytime is better than no time!

13. Substitute a good workout in place of watching television or a movie.

14. Be aware that “fat free” does not mean that it is a healthy food for your program. A fat free food is not necessarily low in salt or sugar or even carbohydrates.

15. Learn to read the labels on foods and learn what foods are high in fat, sodium, and sugar.

16. Completely avoid fast food and TV dinners. They are loaded with the three demons.

17. Beware of the three demons, which are: fat, salt, and sugar. They are the fat builders!

18. Reward yourself with non-food items: CD’s, clothes, etc. (Husbands are going to kill me for this!)

19. When traveling, always choose a hotel with an exercise facility. Then use it every day.

20. Don’t make excuses... You can change the way that you look and feel. You have the option to be physically and mentally strong or allow yourself to be weak and succumb to life’s pitfalls.

John DeFendis is the director of exercise and fitness at Coop’s Health & Fitness in Anderson and Greenville, South Carolina. John Defendis can be reached at www.defendis.com and you can e-mail your fitness questions to defendis@aol.com