02/02/2013 10:57 EST | Updated 11/11/2013 12:12 EST

Healthy Tips For Healthy Weight Loss

In this June 14, 2012, photo, gym manager Rick Limitone demonstrates a work out machine at a Snap Fitness truck stop gym in Dallas. From trucking companies embracing wellness and weight-loss programs to gyms being installed at truck stops, momentum has picked up in recent years to help those who make their living driving big rigs get into shape. (AP Photo/LM Otero)

Do you ever wonder how so many people diet and our population keeps gaining weight? Well I do daily. It's now been a decade of me helping people. Tammy Ducharme is the latest 100lbs weight loss story that has come from my training. This post is to help make you a success story. Brenda Bourns has allowed me to use her Vlog as she loses 10lbs at a time. Let this inspire you, and follow her to keep her accountable.

Keep in mind while you read this that I am a personal trainer and fitness expert, but was diagnosed with Leukemia at age 12. I was sick, gained weight (38-inch waist in Grade 8), and fought back to be athletic. I understand all sides of the battle to lose weight. This is what "works for me."

When do you fail? If you ask the experts, it's the second you start a restrictive diet. The thing about food right now is that it is scientifically engineered to look good and taste good to the body. Food is become high calorie and low nutrient. It's easier that way and more addictive. The second you decide to diet, cravings start. The first cravings you have are psychological. We want what we can't have. If you are mentally strong, you can get through this. The second wave of cravings that start on day three and four are actually physiological.


Diet Willpower

To succeed at a diet takes planning and will power. It's why setting up your house to be a success zone is so important. Unhealthy foods shouldn't come into your home, or be readily available at work. You see them, you crave them. If they are close by and already purchased, you will cave and consume high calorie, low nutrient foods.

I am not asking people to be perfect. Weight loss is all about getting the first 10 pounds off, finding motivation in the new energy, and the results. I am asking for smart decisions and to make getting to your cravings difficult.

Have water close by, eat regularly to avoid sugar crashes and cravings for sugar, put fibre in your diet.

Fibre in your diet is the number one key to success I have found. The Canadian Diabetes Association suggests that we eat 26-35 grams a day.. The average Canadian is eating 4.5 to 11. This information is the basis of my morning smoothie or afternoon shake if you forget food, or are in a rush.

If you are reading this and want to lose weight. Get fibre in your diet. Really, it is that simple.

Diets are the hardest thing to maintain if they are done on will power. I work with pro athletes all the time, it's taking what works there and breaking it down for regular folks that makes most programs successful. Every top athlete I work with starts the day conscience of getting fibre, protein, and a mixture of berries for antioxidants. They want to perform at their highest level and need energy to last all day. It's the simple things that work for them, and the shakes we use are easy to make. Why is easy good? More chance you will add it to your life.

The final thought on weight loss is to add things. The diet shouldn't be restrictive. I find most people don't eat enough, as strange as it sounds. If you don't have simple snacks around, you will eventually cave to the primal instinct to increase your blood sugar. Stay on track and eat four or five times a day and you won't have to battle nature, just great marketing on high sugar products. Battling marketing is doable.

Here is what works for me, Tammy and my best athletes:

  • Breakfast smoothie, then a snack with Greek yogurt and almonds.
  • Lunch is a spinach salad with turkey and strawberries, afternoon shake or cottage cheese and sunflower seeds.
  • Dinner is the big killer, it has to be sensible. If you had your snacks, it will make smart choices like quinoa, chicken and steamed vegetables easier. If you find yourself stopping for fast food because you just can't make it home, think about putting more fibre and snacks in your diet.

Eat smart, lose weight. Feel free to shout at me on twitter @fitcityjordan. I will listen.