18 Tips a Weight-Loss Coach Won’t Tell You for Free

18 Tips a Weight-Loss Coach Won’t Tell You for Free

We got people on the inside to reveal the practical, actionable trade secrets they share with their clients. Here’s how to lose weight, according to the pros.
1 / 18Extreme weight loss, group of people practicing yoga in a studio

Don’t expect miracles
As much as you fantasize about it, you’re not going to have extreme weight loss in a week. Instead, you want to set realistic goals and then be prepared to stick with your diet plan for weeks, even months. “I tell clients that it takes four weeks to feel better, six weeks to see some differences, and really a full eight weeks to see a lot of changes and long-term results,” says Phyl London, a Level IV Master Trainer specializing in Pilates and Group Exercise instruction who created Bodiphy®, a program that brings you through Pilates, Barre, strength, and alignment training. That means you need to stay on track even when the scale isn’t budging — because it may start moving the following week!

This 10-Second Daily Habit Could Be Your Key to Weight Loss

2 / 18Extreme weight loss, woman powerlifting at the gym
Any diet works, as long as you stick with it
Low-carb or low-fat? Don’t stress. A study published in JAMA found that what diet you choose really doesn’t matter if you want extreme weight loss. What’s more important is that you actually follow it. Weight-loss differences between popular diets like Atkins, Weight Watchers, Jenny Craig, South Beach, and Nutrisystem — which were all among those included in the study — are minimal. And they have similar levels of effectiveness, researchers found.

15 Signs Your Weight Gain Means Your Health Is In Trouble

3 / 18Extreme weight loss, a blank notebook surrounded by vegetables
If you bite it, write it
Before you overhaul your eating habits, try one of our best extreme weight loss tips: Record everything you drink and eat. Take advantage of apps and website or use pen and paper. Note trouble spots, like that 3 p.m. candy bar or evening bowl of ice cream. “This is the single most important thing you can do when you’re watching your calories,” says Paige Waehner, a certified personal trainer and author of The About.com Guide to Getting in Shape. “I have so many clients who think they’re eating healthfully, but writing down every bite makes you aware of those extra calories you eat without even realizing it. Just an extra handful of nuts could cost you more than 100 calories.”

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