The (not-so) Secret to Weightloss

I hear the same question from men and women every week at the gym. They come up to me after I finish teaching Zumba and point to a specific, flabby part of their body and ask: “What exercise can I do to get rid of this?”

My answer is the same every time. “Diet, cardio and weights.”

If you’re not getting the results that you want at the gym, take a hard look at your diet. It’s a critical piece to weight loss.

Are you eating fresh, healthy foods?

Do you eat out at restaurants? Cooking at home is the safest way to ensure your meals are healthy. (Remember, pizza is still pizza no matter how many vegetables you put on it.)

Consider your portion size. So many Americans eat much more than they need. Stop when you are full. Eat slowly and enjoy each bite.

Stay out of the drive-thru lane. If you have children, don’t take them there either. If it’s not good for you, it’s not good for them. Teach them healthy eating habits.

As for weekly exercise, you need two hours and 30 minutes, according to the Centers for Disease Control. Find something you like to do. If you like to listen to music, take your Ipod along for the run. If you need motivation, try group exercise classes. If you like to dance, try Zumba, an intense cardio dance class. I liked it so much, I became an instructor.

And when you have your diet and cardio figured out, add something else to your arsenal: strength-training. Meet with a personal trainer to get started. The goal is to perform muscle-strengthening activities twice a week.

Here’s how it helps, the bigger your muscles are, the more calories you burn. Even when you’re sitting on the couch.

It’s no secret that it works.

Alice Warchol is a certified fitness instructor and former health reporter.

Learn more about Bon Secours personal training.