A tendency towards obesity runs in my family, something my dad constantly reminds me. With the exception of my mom, all of my immediate family have struggled to remain fit and thin. With an occasional up and down here and there, I’ve still managed to stay in consistently good shape since I’ve been a teenager. It’s not easy. It takes a lot of effort and I thought I’d share a few of my tips.

1. Count calories- I know many diets say not to, but losing weight is ultimately about math: taking in fewer calories than you burn (to maintain weight you need to eat the same number as you burn).  In addition, counting calories is a good way to expose the hidden calories many people consume. I use Fitday, a free, online calorie tracker that also keeps count of nutrients, activity, etc.

2. Motivation is the key to exercise- You can’t have a great workout at the gym if you can’t get to the gym. Finding ways to stay motivated and enthusiastic about working out is vital. One thing that keeps me going to the YMCA regularly is always going there straight after work. If I get in my house and sit down, it’s all over!

3. Listen to Music- I read awhile back that people were able to work out longer (I can’t recall the details, but it was significantly longer) while listening to music. This is certainly the case for me. It may be for you!

4. Substitute or cut- When choosing foods, substitute and cut wherever possible. If a recipe calls for 3 tablespoons of butter, see if one will work. If you like beef, try ground turkey. Instead of sugar in your coffee, try Equal or Splenda. The list goes on and on.

…You’ve just been treated to the AFCM tips for keeping your ideal weight and staying in shape. "Lose Weight the AFCM Way" is coming soon to a store near you (kidding).