It's only fair to share…


Back when I was a kid I used to go on the see-saw (aka: teeter-totter). It was fun to play like that. That was until the big kid sat on it and I was stuck in the air. And when he got off, BOOM I went crashing to the ground. Well, those that have been on many different diets, weight loss programs, unusual fitness devices, etc… in order to lose weight will ultimately fail.

Like a see-saw, they will go up and down. Year after year they try new things and then BOOM! They come crashing down once again. Has this ever happened to you? If so, then it is time to stop it and lose weight the right way.

And when you do that, you’ll not only drop the pounds, but also feel good doing it.

Too many people have gotten caught up in the super-rapid weight loss seen on The Biggest Loser reality TV show. First of all, that kind of weight loss is not reality and second, there is a lot of muscle loss as opposed to fat loss. So while I say weight loss, it’s more important to focus on fat loss. You will continue to use the scale, just in a different way. And you will add a tape measure too.

The reasoning for the two forms of measuring is to help you determine how much fat you’ve lost and how much lean tissue you’ve gained (that being muscle). You see, muscle at the same weight takes up less volume or area in your body. You could weigh the same and be smaller. That’s the reason the Body Mass Index (BMI) does not work for athletes or bodybuilders. What you should do is to focus on body fat percentage instead. You can get an estimate using the YMCA Body Fat Formula. The basic one takes measurements from the waist, weight and gender.

To get to losing weight the right and smart way, it will take the right mindset, good nutrition and proper fitness training. Once you’re able to grasp those areas, it will be much easier. So here are my top tips to keep you on the right track to losing weight the healthy way:

~~Drink a glass (or 2) of water before each meal. Studies have shown that this helps to promote weight loss and keep it off.

~~Drink enough water. Mild dehydration may increase the feeling of being hungry.

~~Eliminate processed and added sugars. White flour (and other simple carbs) is included in this. The caloric intake alone is enough to have steady and rapid fat loss. Additionally, insulin levels will stabilize.

~~Do deep breathing to help reduce stress. A simply 4-10 second count of breathing in, holding and then breathing out for the same time will quickly reduce stress and anxiety.

~~Eat more fresh fruits and vegetables. You will get the proper nutrients as well as increasing fiber.

~~Eat high quality protein. Protein will help to eliminate cravings and feelings of hunger. It will also increase your metabolism.

~~Increase the intensity of your exercise routines. Add interval and circuit training. This has been shown to increase one’s metabolic rate for up to 24 hours.

~~Set goals for yourself. This way you’ll hold yourself accountable. Make sure you have daily steps towards reaching your weight loss goals.

These are a few tidbits that should help you get to where you want. Most important is to take immediate action on any of these steps. Momentum counts. Just do it!

Living an optimal life requires a life that is healthy and fit. Knowing what you need to do in order for that to happen is important. And taking action towards getting healthy and fit is the most important key. People who are successful are always action-oriented. They will simply put into the action the right knowledge for them. That includes getting healthy and fit. Once you are there, then will you start to truly live a life that is optimal. For more information and to subscribe to the newsletter, go to

Bob Choat is a peak performance coach, professional speaker and co-owner of Optimal Life Seminars along with Dr. Lori Shemek, Ph.D. You can find him at