The only thing the trainers emphasize to their clients is that they don’t get caught up in the “hype” of quick weight loss plans and the multi-billion dollar weight loss pill industry. Losing weight is not difficult, but rather simple when you take a common sense approach. It doesn’t require hypnosis or extreme calorie restriction diets or fasting, and you don’t have to count every calorie you consume. To lose weight you have to eat well, sleep and move.

Eating right means increasing your consumption of earthy carbohydrates (fruits and vegetables), eating lean proteins (chicken, fish, or turkey), decreasing your consumption of processed carbohydrates, sodium, and sugar. It is important that you have a regular and consistent eating routine. Don’t skip meals or go long periods without eating. Skipping meals can slow down your body’s metabolic rate, making weight loss difficult. To maintain a regular eating routine, you need to plan your meals. Take the time to plan your meals several days in advance, and then create a shopping list. This may take longer, but your body and your wallet will thank you.

Getting enough rest is just as important as eating right. Adequate sleep regulates hormones such as increased levels of leptin and ghrelin, which in turn increase feelings of hunger. You should try to get at least 8 hours of sleep a night.

Finally, to lose weight, you have to move. You don’t just have to move, you have to move with the right intensity. Everyone should do moderate intensity exercise. Moderate intensity should increase your heart rate and breathing to a point where conversation becomes more difficult. You should be able to say a few words, but not be able to continue a conversation. Also, if you find yourself daydreaming, reading a magazine, or watching television, you are not exercising at the proper intensity. Consider hiring a personal trainer to find a cardio workout that will keep you motivated and help you lose weight. Five days of exercise for one hour are recommended. Lift weights two of those five days. Resistance training increases lean muscle mass, helping you burn more calories throughout the day.