Trying to be a loser? Well here’s the good news: In the last decade, I have helped transform many lives and bodies as a personal trainer. The best part being, seeing the ones who have not only dropped the pounds, but have kept them off! These are truly winners! So,are you ready to kiss those last 10 lbs goodbye for good this time? Then learn from real life losers who have already paved the way.

P.S. I recently teamed up with my fellow body-transforming friend and celebrity trainer from The Biggest Loser, Dolvett Quince and am proud to present to you our fun and sweaty time on RADtv!

Motivation Renovation

What inspired you to start losing weight initially may not be the same thing that helps you keep the pounds off. Therefore, it may be time for some renovations in the motivation department. Keep it fresh and recognize that while trying to avoid your family’s history of diabetes may have got you in the gym, rocking your favorite skinny jeans year round may be what keeps you there. “You have to work on the internal if you want to change the external,” says Dolvett. So if you want to change your body you have to change (and keep changing) your mind first.

Sweat In The Name Of Love

If working out hasn’t become a habit or a necessity in your life just yet, then try making it more meaningful. Once you stop viewing the time you spend sweating as a bore/chore you will find that making it a lifestyle becomes that much easier. For instance, if you like to meditate, then start seeing your after lunch walks as a chance to connect spiritually. This mind-body connection is actually how I got into running. Several years ago I was desperately craving alone time and needed a space to escape from the noise, so I would go out for a run. This one-on-one time instantly became sacred and addictive, and the next thing you know I was a bonafide runner. Find something you need daily, connect it to something physical and instantly become more active. And as Dolvett says, “This aint for everybody…just your body.” Make it personal.

Be An Iron Woman

There is no better way to lose weight and keep it off than to gain–muscle that is. Weight training (and I am not talking about bicep curls with 3 lb weights) done regularly has so many benefits! Weight training has metabolism boosting powers. The more muscle mass you have, the more calories you burn (both in and out of the gym). So make sure you add pumping some iron to your weight loss efforts so when the pounds come off, they can stay off.

Weigh It Out

I know you threw your scale out years ago and you get on backwards at the doctors office, but another secret to keeping weight off is to weigh in regularly. Maintainers who weigh themselves daily or even every few days can cut back immediately when they eat too much and their weight starts to creep up. You didn’t lose weight overnight and you wont gain it back overnight, so keep things in check with consistent weigh-ins. However, don’t obsess about it. Our weight can fluctuate up to 8 lbs depending on what you ate/drank (or didn’t), time of day or even month (hello Aunt Flo). So weigh yourself at the same time, every time so you aren’t thrown off by this normal fluctuation.

Sleep On It

While both sexes are negatively affected by a lack of sleep, new research in the Sleep Journal shows that skimping on Z’s affects women differently. Men experience a rise in the hunger-stimulating hormone ghrelin, while women showed a decrease in glucagon-like peptide 1– the hormone that tells you when you are full. So lose weight and keep it off by aiming to get seven to eight hours of sleep a night and keep your body’s “fullness sensors ” in check.