Several strategies can help with weight loss success

Q.: Every time I read an article about getting in shape, I always see the same information. Are there any secrets you could share that would help shed some light on working out and losing weight?

A.: There’s a lot of information out there on how to lose weight, but the following are some things I believe get lost in the shuffle.

I hope these suggestions help you achieve your goals:

• Drink plenty of water
If your body isn’t getting enough water, it will hold onto any fluid it can. This causes you to look and feel as bloated as a Thanksgiving Day float. However, hydrating properly can actually help you lose weight, because the body will then release old water stores to make room for the new. The water helps flush your system and eliminate water retention. Most experts agree that to function at optimal levels, your body will need eight to 10 glasses of water daily.

• Good fat boosts metabolism
Fat has gotten a bad rap over the years, because the media has blamed it for everything from heart disease to the breakup of the Beatles, but what they never told you is there are also good fats that make your hair shine, your skin look young and help boost your metabolism. These fats can be found in foods like avocados, fish, baby spinach, walnuts, flaxseeds and olive oil, and they should be included in a balanced diet for everyone - including those trying to lose weight.

• Sugar is good afterward
Everyone knows sugar isn’t a good thing to eat if you’re trying to get in shape, but what most people don’t realize is there is a time and place when something sweet is very beneficial to helping your body build muscle and recuperate from hard workouts. Drinking a sugary drink within 30 minutes after a tough workout will not only give you more energy, but it will also restore depleted glycogen levels and shuttle much-needed nutrients into the muscles faster. Good examples of post-workout drinks include Gatorade or fruit juice.

• Eating more food can help
The best way to explain this concept is the old woodstove analogy. Anyone who has ever used a fireplace knows if you don’t put enough wood in the fire, it will burn weakly. If you put in too much wood, it will smother the flames. But if you put the right amount of wood in at precisely the right time, the fire will burn strongly and most efficiently. The same can be said of how your body uses food. The human body was meant to graze, not gorge, so eating smaller meals every two to three-and-a-half hours will allow you to train your body to burn fat and shed unwanted pounds.

• Counting calories can be bad
The old adage that you must burn more calories than you take in to lose weight is simply outdated and unsustainable. It makes much more sense to focus on rules that teach your body to burn fat than it does to burden yourself with mathematical equations.

Eating smaller, more frequent meals, whole fibrous foods and proper portions - along with a good workout that includes cardio and weight training - can supercharge your metabolism and lead to quality weight loss.