Most people grafting in the gym have one goal in common, and that is fat loss!
Unfortunately 90% of those people never reach their goal. They are misguided by trainers and information who know nothing better and eventually they end up quitting their training regime and diet. Silly crash diets, detox juices and pills further worsen the case. All these do is either deteriorate the metabolism or simply halter the endocrine system. In this article, I’ll mention the 5 fundamentals of fat loss that are the foundations of every successful fat loss plan.

1. Learn To Track Calories

Any fitness related goal, be it fat loss or gaining muscle, tracking calories is crucial. When it comes to losing fat, its even more important to calculate your calorie intake and usage. If you’re wondering how to calculate calories and what your numbers mean, there are useful apps such as Myfitnesspal that will give you a guide about calorie logging. Calculate your BMR, daily activity levels, exercise activity and calorie intake, work that out and consume as a starting guide 10% less than the number you get.

2. Eat More Protein

Protein rich Foods for losing fat


Eating enough protein is crucial. No matter what your goal is at the moment, protein consumption should be by the top of the list. In short, protein will keep you feeling fuller for longer, help your muscles recover and reduce the urge for binge eating. Overall individuals can start with 1-1.5 grams per kilo of body weight. As you get leaner you may need to add more protein to your overall diet.

3. Getting A Quality Night Sleep

One of the main problems that is associated with lack of sleep is an increase in cortisol levels. As you may know already, cortisol is a hormone that gets released within the body that works to break down body tissues. At stressful times, you will find cortisol levels to be really high since the body is getting ready for fight or flight mode.

Reducing calories too much can put the body in a stressful state since it is taking fewer calories than its used to, therefore you are already at risk for such problems as muscle mass loss.

4. Don’t Depend On Cardio

A lot of readers might dislike this, but matter of fact, too much cardio is of a catabolic nature. If swimming, Zumba and jogging are your main exercises and you do it purely for fat loss, you will never attain your goal. At best you might become ‘skinny fat’. Performing excess cardio in a caloric deficit, is a recipe for muscle atrophy. Breaking down muscle tissue affects your BMR, and leads to a sluggish metabolism. You will get thinner and weaker, not stronger and leaner.

5. Aim To Rev Your Metabolism

One of the basic keys for optimum fat loss is achieving a higher BMR (Basal Metabolic Rate). A higher BMR simply means your body burns more calories while resting. We all know that person who eats a lot but never gets fat!, you know why? Its because of his/her very fast metabolism.

Two Ways you can improve your BMR

  1. By eating more nutritious foods
  2. By Increasing lean muscle

Your BMR will take some time to gradually come up. No particular food or workout can add it. A combination of consistent nutrition and an exercise plan should do the job. Don’t try and workout everyday in the gym when your nutrition is poor and vice-versa. Your workouts and recovery periods should be intelligent not anyhow.

For more information on how we can help you reach your fat loss goals you can reach us on our Facebook page: Lean Body Training or contact us on: 0208 4329991.

Healthy Regards,

Lean Body Programmes


Approaching a new weight loss regime can be something people put off for a while. It can be damn right scary not knowing where and when to start. But there are ways to ease your way in, so it doesn’t suddenly feel like a daunting approach. Here we cover 5 key tips that can get your fitness journey of to an effective start, without feeling too much has changed.. read on for 5 ways you can start today.

Choose one activity

If you’re somebody who doesn’t generally get any activity done during the week, then start by integrating one chosen activity you can see yourself sustaining. This could be going for a walk twice a week in the evenings, cycling to work or even just taking a longer route to and from the station. Yes- this is optional, as you don’t have to do it, but this is a decision you can begin making to a more active, healthier life.

Stay hydrated

Drinking water is involved in many metabolic processes in our bodies, dehydration can potentially slow down your metabolism, which can halt weight loss.

There also is a theory that drinking a glass of water before a meal can help you feel fuller, meaning you eat less calories. A 2009 study by the Department of Human Nutrition, Foods and Exercise in Virginia confirmed this connection, it states that water consumption can actually reduce meal energy intake among middle-aged and older adults.

Work out buddy

As well as going-in alone, grab someone else to help motivate you. You’re breaking a routine, and doing this alone can be tough. Ask a friend or family member to walk, or have a work out with you. Positively influencing each other can really keep you on track!

Slowly change eating habits

When it comes to starting a weight loss journey, it’s the little things that can really add up to make a big difference. Thinking “diet” will get many associating this with a forced calorie, misery restricted routine. But when it comes to sustained weight loss, research suggests you’re better off making small bite-sized, consistent changes rather than sudden big lifestyle changes. The key is that small changes are practical and can realistically be maintained long-term into everyday life.

Enjoy a treat once in a while

Don’t quit your favourite foods once and for all. Doing so may lead to failure. A sudden drastic diet is not sustainable, and feeling deprived may lead you to binge eat. Enjoying a treat sometimes wont sabotage your weight loss efforts, just get back on track the next day.

Try these tips for the next few weeks and see how you get on. This is just a small start to a bigger picture, but going in the right direction.

You may also like ! 6 ways to stay lean on the go

These fast yet effective HIIT workouts will get you in and out the gym in minimal time-with great results.

You can get your workout done fast and still burn tons of fat. How? High-intensity interval training (HIIT). Short bursts of exercises at your max effort with brief recovery periods can seriously rev up your calorie burn.

The great thing about HIIT is that you don’t need gym equipment to get your fat burners revving up. All you need is a workout space, a timer and some motivation! You can wrap up a HIIT session with a mix of bodyweight exercises such as mountain climbers, sprints, push-ups or jump-squats.

Hope you brought a towel. These workouts will leave you soaked..

 Workout 1: Whole body HIIT

How to do it: Complete exercises one after another, then perform again, for 2-3 sets.

5 minutes run (on your maximum)

Circuit 1:

  • Pushups x 15
  • Bodyweight lunges x 20
  • Leg raises- laying flat
  • Star jumps

*Rest 1 minute*

 Circuit 2:

Repeat the same run for 5 minutes (at your maximum)

Hold the Plank x 1-minute

  • Jump squats
  • Russian twists
  • Reverse lunges

*Rest 1 minute*

  • Finish with one more 5 minute run (and make this your fastest run yet!)

Workout 2: Up the ladder down the ladder

How to do it: Rest 90 seconds when you have gone up and down the ladder, then repeat at least 1 more time! Reversing back 30, 25, 20 etc.

  • 5 close grip Push Ups
  • 10 Mountain climbers
  • 15 Reverse crunches
  • 20 Bicyles
  • 25 Toe touches
  • 30 squats
  • 25 Fake jump ropes
  • 30 Reverse lunges

Workout 3: Resistance HIIT

How to do it: Complete straight sets after each other.

  • Single-arm kettlebell swings x 10 each arm
  • Alternating jumping lunges
  • Jump squats (focus on jumping high and soft landing) x 10
  • Side-to-side push ups on BOSU x 10
  • Burpees with BOSU x 10

Repeat 2 times then rest for 2 minutes

Strength set:

  • Decline pushups with feet on bench or chair x 10
  • Tricep bench dips x 15
  • Single arm rows each arm x 12
  • Pull ups 10-15

Repeat 2 times and then rest for 2 minutes

 Core round:

  • Crunches x 15
  • Russian twists x 20
  • Leg Raises x 15

Workout 4: The Dirty 30

How to do it: Rest in-between if you need but complete the 30.

  • 30 Push-ups
  • 30 Low star jumps
  • 30 Straight leg raises
  • 30 Reverse lunges, alternating legs hands behind head

Rest for 2 minutes and go 2 more times!

Workout 5: The sprint HIIT

How to do it: Complete each sprint set 3 times before moving on to the next.

3 sets:

  • Sprint x 1 minute
  • Dumbbell shoulder press x 1 minute medium weight

3 sets:

  • Sprint x 1 minute
  • Tricep dips from box or bench x 1 minute

3 sets:

  • Sprint x 1 minute
  • Lateral raises x 1 minute

3 sets:

  • Sprint 1 x minute
  • Squats or jumping Squats x 1 minute

3 sets:

  • Sprint x 1 minute
  • Walking lunges weighted x 1 minute

Workout 6: Double-up time

How to do it: Repeat 5 times.

  • 10 Burpees
  • 20 front and back Jump Squats (jump forward, then backwards)
  • 40 leg raise scissors

Repeat 4 more times!

Workout 7: Tummy Toner

 How to do it: Sprint for 1 minute, then perform prescribed ab exercise and onto the next set.

3 sets:

  • Sprint x 1 minute
  • Russian twists x 20 (10 each side)

3 sets:

  • Sprint x 1 minute
  • Reverse crunches x 20

3 sets:

  • Sprint x 1 minute
  • Leg raises x 20 (10 each leg)

3 sets:

  • Sprint x 1 minute
  • Plank x 45 seconds

That’s it! Please let me know if you have any questions! Keep this report on hand for future use.

PS: If you want to know how we can help you get in great shape faster than you ever DREAMED call us: 020 84329991.






A lot of us live sedentary lives on a daily basis. We sit in the office. We sit in the car. On the train, surfing the internet or watching TV.

No wonder so many of us are constantly fighting the battle against staying lean!

1. Plan your meals

Food preparation is key when leaning down and good organisation in the kitchen is essential to burning fat and getting into the shape you want.

Start ditching those ready made sandwiches, noodle pots and meal deals, as they don’t make lean bodies. Home prepared meals made from single-ingredient foods high in protein and healthy fats do.

2. Prioritize resistance training

Muscle tissue burns calories- the more muscle you carry, the more calories you burn. Simple as that. So if you want to burn fat and stay lean, you have to include consistent weight training workouts. Examples of equipment you can use:

  • Kettlebells
  • Dumbbells
  • Barbells
  • Body weight exercises

3. Drink more water

We all know we should be drinking more water, bit it really is one of the easy wins for a healthier and leaner body. When you consume enough water for your body, it functions more efficiently including; improved digestion and increased fat metabolism.

I try to carry a bottle of water with me wherever I go as a reminder to keep hydrated. Avoid drinks that are full of sugar, as this quickly increases your calorie intake without even noticing.

4. Avoid skipping meals

Avoid missing meals and taking long gaps without any food or water. Even when you haven’t prepped any meals for the day, always aim on eating the big three and maybe a couple of small snacks in-between.

water drink fresh lemons-6 Ways to stay lean on the go

Eating plenty of single-ingredient nutritious food will keep your body fuelled throughout the day and will also help from binging on foods high in fats and sugars. For more information on why skipping meals can have a negative effect on your body see here

5. Get serious about sleep

When you sleep is when your body recovers most and releases hormones to help you repair muscle and burn fat. If you don’t get enough sleep you’re robbing your body of repair and stopping it from functioning at its best. And yes this will affect fat loss.

Lack of sleep can also cause carb cravings. So if you keep craving junk foods, focus on getting enough zzzz’s.

6. Don’t go hard on yourself

If you do have a bad day on the food and/or alcohol front, don’t worry about it too much. It happens to all of us. Just get back on track tomorrow and go again. Smash a workout, plan your meals and get back in control!

I hope this helps you reach your health and fat loss goals!

To your success,

Coach Paul and team

This is a question that we get asked a lot and its another health and fitness myth that gets thrown around on the internet.

In a word- no. Fat loss area targeting, often labelled as spot reduction, is not possible and there’s no real solid evidence suggesting you can burn fat on specific parts of the body.

Simply put, doing 300 tricep dips a-day will not burn the fat off those bingo wings. Building strong abdominal abs by doing loads of crunches will not give you a six-pack if those muscles are hiding behind excess body fat.

There is good news though, through consistent exercise and good, balanced nutrition, you can eliminate fat from the entire body, at the same time getting fitter, healthier and leaner in the process. If muscle growth and enhancing muscle definition is your goal, you can target this with weight and body weight exercises, focusing on specific areas, whether that’s the chest, back, arms, legs or abs.

So why do people get convinced that spot reduction works? If you’re a guy for example and you do a lot of bench pressing to get rid of moobs, the exercise will burn overall calories. And so because the muscle grows underneath it appears you’re losing fat in that area. Which means even though you can’t target fat loss in that area, you can orientate your workout towards building an overall bulge and more shape in your problem areas.

What’s the best way to burn fat?

At Lean Body we are big fans of HIIT circuit training (High Intensity Interval Training). Its our favourite type of workout and it’s a super effective training method for burning fat. Not only does it get your body burning fat like nothing else, it will help give you more energy, and get you super fit by improving your cardiovascular fitness.

If you combine regular fat burning workouts with good nutrition, you will not only feel awesome, you’ll soon transform your body and become fitter, stronger, healthier and leaner.

Have a good week.

Coach Paul


Reducing your belly bulge is more important than just vanity’s sake. Excess abdominal fat- visceral fat specifically the fat that surrounds your organs and puffs your belly out into a “beer gut”. Storing high amounts of visceral fat is associated with increased risks of a number of health problems including type 2 diabetes. Read on for 4 possible reasons your belly fat wont shift.

1. Your workouts are wrong

A daily jog or a spin class is great for increasing your fitness levels, but cardio workouts alone won’t do much for your waistline.

You need a combination of weight and cardiovascular training. Strength training increases lean muscle tissue, which sets your body up to burn fat and help keep it off. “Muscle burns more calories than fat, and therefore you naturally burn more calories throughout the day by having more muscle”, says Kate Patton, a registered dietitian at Cleveland Clinic.

2. You’re eating the wrong types of fat

The body reacts to fats in different ways. Researches correlate that high quantities of saturated and trans fats lead to increased visceral fat. Monounsaturated fats however (the kind found in avocados and olive oil) and polyunsaturated fats (mainly found in nuts, seeds and oily fish like salmon) have ant-inflammatory effects in the body, and eaten in moderate portions can do your body good. But be warned eating too much fat of any kind increases your calorie intake and could lead to weight gain.

3. You’re not getting enough sleep

Lack of ZZZ’s can have serious consequences on the waistline:

Why? Too little sleep causes an increase in hormone levels which stimulates appetite. Michael T. Murray, N.D., is widely regarded as a leading authority on natural medicine states:

“Increasing the level of cortisol, thereby promoting increased appetite, cravings for sugar, and weight gain. An elevated cortisol level also interferes with proper utilization of carbohydrates, leading to an increase in the storage of body fat and insulin resistance, a critical step in the development of obesity and diabetes”.

4. You focus too much on ab crunches

If you’re someone who trains abs and thinks that will get rid of belly fat you may find its taking you longer than expected! What I mean is just doing crunches will not give you abs. The only way to lose belly fat is to lose fat from the entire body. This means ditch the ab only workouts and find exercises that work multiple muscle groups at the same time. If you’re stuck on finding which exercises to start with and how to do them download our guide here. Compound exercises such as squats, lunges and push ups will do a much better job than small isolation exercises such as calf raises, sit ups or bicep curls.

To reduce belly fat you have to start ramping up your workouts. In a study published in the journal Medicine and Science in Sports and Exercise, people who completed a more high-intensity workout routine lost more fat around the belly than those who followed a low-intensity plan. You need to train at an intensity where you exceed your comfort zones.

Hope this helps!

Lean Body

No time for breakfast in the morning, worked through lunch, or arrived home too tired and couldn’t be bothered to cook. Will there be consequences?

While your bodies reaction to a missed meal can depend on the rest of your diet, age, health, the act of skipping meals can start a range of physiological processes- good and bad.

1. Lack of nutrition

Cutting back on meals means cutting back on opportunities to consume adequate amounts of micronutrients- vitamins and minerals to enable the body to function properly. When it comes to weight loss, the emphasis tends to be on total calories, and the three macronutrients: carbohydrates, protein and fat. Because micronutrients are required in smaller amounts, the roles are typically less emphasized. However, these dietary components are essential to many body processes such as growth and development, disease prevention and overall well-being. To maintain a healthy lifestyle and get your body to function at its best, focusing on consuming foods with more nutritious content as well as more rounded meals is necessary for overall health.

2. You might lose weight, but there’s a catch

Despite everything you hear about “calories in, calories out”, the links between skipping meals losing weight can be confusing. A research study from Ohio State University suggests you drop bad weight in the short term-but you eventually gain back the weight- if not more. More studies suggest the weight you lose may come from muscle and not just fat, which is not ideal. There can be some unavoidable reasons to skip meals sometimes but losing weight should not be one of them.

3. Your likely to make up for a missed meal with junk food or binge eating

Research by Cornell University found that meal-skippers grab just over 31% more junk food at the supermarket when shopping hungry, compared with when they had a snack beforehand. Hungry shoppers who hit the aisles during the times of 4pm and 7pm selected a larger percentage of high-calorie foods. These findings suggest your body may crave more calorific foods which are high in fats and sugars if you skip meals.

Its important to note that everyone is different, there are range of influences, habits that play a role in each individual’s weight and health. However, as a general recommendation, it is advisable to try and adapt healthier eating habits and incorporate more regular exercise, rather than skipping meals to lose weight.

Healthy regards,

Coach Paul


1. Go hard then Get Home

In the mood to get in then out the gym? Then go heavy and as hard as possible. According to Colorado state university, training at 80% of your max heart rate for 40 minutes will ramp your metabolism up for up to 24 hours. Ready, deep breath.

2. Temptation Takeaway

According to the Journal of Academy and Dietetics, Italian takeaways are worst for your six-pack, with an average of 1556kcal per meal. Greek – with 904 – is best for takeaway indulgences.

3. Off The Scales

You can gain muscle and lose fat, this being one of the reasons we stress people to not follow the scales. Fat composition, how your clothes fit and how you look in the mirror matters more than what the scale says.

woman running

You can lift heavy, eat right, lean down and still weigh the same. Use the scales as a guide, but how you look in the mirror, how you feel, and how your clothes fit are much better indicators of progress.

4. Increase Your Protein

Increasing protein intake will help muscle recovery leading to increased metabolic speed, all of which helps with fat burning. In fact, your body burns more calories when you eat protein than when you digest either fats or carbs. According to a study published in the American Journal of physiology. One group was fed a high protein diet, while the second group consumed an amount closer to the lower recommendation of the RDA (recommended daily allowance). The group who ate the higher-protein diet burned more fat.

5. Reduce Your Calories Gradually

When looking to lose fat, don’t make huge calorie cuts. This will kick start your body into starvation mode, reducing your metabolism and making it more difficult to shift the fat. To prevent this metabolic

slowdown and allow your body to reduce fat levels at an optimal rate, make smaller calorie reductions every week or two.

6. Get On The weights

Resistance training helps with fat loss in a number of ways. Weight training per session alone burns calories. Studies also show that, unlike aerobic exercise, weight training increases the calories you burn at rest up to two days after your workout. On top of that, the more muscle your body has, the more calories you burn each day.

Get on the weights

Even if your goal is to only lose body fat, you need to train with weights. This will help prevent, along with correct nutrition prevent any of the weight you lose from being muscle.

Were that to happen, your metabolism would slow right down, stalling your fat loss efforts and turn you in a ‘skinny fat person’. Yes, even people can have a high body fat percentage.

Have a great week

Coach Paul


Back in the day, if you asked a fitness pro what they considered the best way to lose weight? They’d probably tell you to get on the treadmill or do some cardio- long and slow. This was the go-to option for anyone who wanted to lose weight.
Whether it was cycling, running, using the cross-trainer or walking, cardio rather than progressive resistance training, was seen as the fat persons solution.

Ask the same professional nowadays, however, and the answer may not be the same.

Before I get into which I prefer, its important to understand the details of the question. What a lot of people seek to achieve is weight loss- but what they really mean is fat loss. They wouldn’t want to lose lean muscle, as that would slow their metabolism and leave them without any shape in their physique.

Any training regime you choose to embark on to lose body fat and get lean should be built around maintaining lean muscle mass.

Below I’ve put together some pros and cons of weights and cardio (not that the two can’t be combined) and how they both compare.



  • Potentially high and instant calorie burn
  • Low entry barrier, generally anyone can start straight away
  • Very good low intensity options for fat loss ie walking, swimming
  • Can be done in fun, social team environments i.e sports, working out with others
  • Little recovery time needed


  • A lot of people can sometimes over-do cardio, we see it often with runners for instance, knee and other joint problems
  • Can get monotonous and boring, leading to quitting altogether
  • Very difficult to maintain a balanced physique alone

A quick tip: When cardio training, sprinting and high intensity body-weight training can not only deliver benefits of cardio. Studies gathered by show this form of cardio can also promote additional calorie burn longer after your session. Adding to that I must add it can also burn more calories in less time compared to low intensity cardio.

Weight Training


  • Increases muscle mass relatively quickly
  • Offers the ability to grow and tone muscle leading to sustained fat loss
  • Promotes a spike in metabolism meaning you burn more calories after your workout
  • Improves posture


  • Can be compared to cardio lower caloric (short, not long-term)
  • Lots of poor information available leading to poor results
  • Can increase hunger considerably, so factor in calorie intake and balance

On comparison, weight training offers more health benefits than cardio. Most of the fat loss benefits from cardio exercise can be achieved simply through calorie deficit.

However, it does not mean I am suggesting you follow a fat loss program around resistance training and no cardio whatsoever. There is no must or must not do approach. Instead when our clients embark on a fat loss regime, we offer a combination of the two. The weight training offering the benefits mentioned at an intensity where they are also enduring the cardiovascular benefits too all in the same workout.

My best recommendation? Combine the two especially in the first 6-8 weeks benefiting from all mobility, endurance and strength. Ive added below a guide you can follow to start a weight training programme.

Progressive weight training and low intensity cardio

Monday: Resistance training: 3 sets of 10-12


Bench press



Tuesday: Light cardio eg. Cycling or walking – 30-60 minutes

Wednesday: Resistance training – 3 sets of 10-12


Leg Curl

Military press

Pull downs

Upright row

Thursday: Rest

Friday: Sprints or HIIT session

Saturday: Light cardio: eg. Cycling or walking

Sunday: Rest

For further information on how you can boost your metabolism, fat loss, improving health and functional fitness, call us on 0208 432 9991 or click here to send us a message.

You can also follow Lean Body on any of the social media links below:

Finding new ways to create new habits is not easy at the beginning. We all work a bit differently, regardless of what we know we should be doing, we sometimes over complicate things when all we need to do is start with small steps and challenges that will steer us into the right direction. This is why diet plans and exercise programs get a lot of attention.

The human body and its fundamental requirements haven’t changed much over the past few decades, neither has its requirements for exercising and nutrition. We are all aware we need to move around more, drink more water, get adequate amounts of sleep and eat natural foods. It seems like a straight-forward plan, but putting it into practice with all life’s distractions is a whole new ballgame. Realistically it’s too difficult to completely change your whole diet, training program and lifestyle habits at once. That’s why I’m a strong believer in changing one small habit a time and measuring it or have someone else measure it for you. Master one habit and move on to the next one. Let’s take a look at 3 Simple Fat Loss Hacks that anyone should be able to sustain and fit into their lifestyle.

Tip 1: Increase Your Protein Intake

Eating more protein is the one of the first steps seeing increased fat loss. Try increasing your protein intake by 10-20% over the course of the week. Protein-rich foods calm hunger cravings as well as having a higher thermogenic effect too. In other words, for every 100 calories you consume, your body will burn around 25%of those calories off simply breaking the food down. This means you take in fewer calories too, therefore increasing your overall daily calorie deficit. And protein also helps maintain muscle mass, reducing chances of muscle break-down, which is crucial to maintaining a fast metabolism long-term.

Tip 2: Drink Yourself Slimmer

A lot of people underestimate how important drinking enough water is. Drinking enough water is one of the most simple steps you can take to start reducing fat levels and at the same time maintain a healthier mind. But its amazing how many people get through the day dehydrated. When water is consumed enough for your body type, some of the key benefits include:

  • increased metabolism
  • healthier bones and joints
  • healthier skin
  • improved digestion
  • fatigue reduction

Don’t wait until you get thirsty, aim to drink water consistently throughout the day from as soon as you get up in the morning. I carry water around with me, this way it reminds me to stay hydrated. Amounts of water we should drink depends on body types, your activity levels and the climate. As a general rule always aim to drink between 2-4 litres a day. This can seem like a lot at first but its does wonders for your body and energy levels. Also don’t underestimate the water that can be got from fresh vegetables helping you feel fuller and for longer.

Tip 3: Include at Least One HIIT Session Each Week

You’ll get mixed opinions on what is the best form of cardio training to do. Full body intense workouts increase your metabolism more per session due to the wide range of muscle groups you hit. They are can also be time efficient and can be done anywhere. Here’s an example of a fat burning HIIT workout you can do anywhere

10 Squats

• 10 Right leg reverse lunges

• 10 Right leg forward lunges

• 10 Left leg reverse lunges

• 10 left leg forward lunges

• 10 Burpees

• 10 “up, up, down, down” push-ups

Rest 1 minute, then repeat 3 more times!

For more examples of HIIT workouts fill in the form below for a free workout plan!

So there you have it- the top 3 steps to start burning fat and feeling lighter. Rely on sound and proven strategies that will get you results and keep the weight off for good!