10 Steps to weight loss: Stuck in a rut and the scale won't budge? Use our steps to shed pounds and stay motivated - sure-fire - Essential Guide to Summer

Shape, May, 2002 by Amy Goldhammer

When it comes to weight loss, we hear the same old advice over and over again: "Eat well and exercise." Isn't there more to it? Indeed there is! We reveal proven ways to lose weight, keep it off and stay healthy and motivated.

1. Eat nine servings of summer fruits and vegetables daily. Packed with vitamins, A, C and E, phytochemicals, minerals, carbs and fiber, produce is healthy, filling, and naturally low in calories and fat. Enjoy it at meals, snacks and before/after exercise to stay full, feel energized and lose weight, says Seattle-based nutritionist Susan Kleiner, RD., Ph.D.

2. Drink at least eight 8-ounce glasses of water daily to stay hydrated, maintain energy and lose weight - more if you exercise outdoors or strenuously, says Kleiner. "To build muscle and increase metabolism, you need to burn fat. And you can't build muscle and burn fat if you're not well hydrated," she says. "Drinking plenty of water will help you feel full and keep you energized for exercise."

3. Use lowfat cooking techniques. Avoid frying and sauteing with butter and use slimmer techniques like steaming, baking, grilling (the barbecue is ideal for this) or stir-frying.

4. Do at least 20 minutes of cardio four times a week. A short duration of high-intensity activity will elevate the heart rate for two to four hours, says Kevin Lewis, a certified personal trainer and owner of State of the Art Fitness in Woodland Hills, Calif. An hour of moderate hiking burns about 300 calories; an hour of moderate cycling, about 380. Or try a new sport (in-line skating, surfing) to break out and work muscles you don't normally target.

5. "Weight" it out. Just two 30-minute total-body weight-training sessions a week will strengthen and build the muscles you're working and increase your metabolism, Lewis says. "The goal is to build lean muscle mass, which will result in a bigger calorie burn," he says.

6. Break it up. Only have time for half of your usual hour-long workout? Go anyway, or do two 30-minute workouts of cardio or weight training during different times of the day, Lewis says.

7. Train for a marathon, minitriathion or backpacking adventure to take the focus off weight loss and put it on gaining strength, speed and/or endurance. You'll lose weight naturally if you balance your calorie intake and stay committed to your training.

8. Ward off exercise boredom by alternating gym workout routines, trying new machines and classes (yoga, Spinning, Pilates, kickboxing) or heading outside for hiking, biking, etc.

9. Listen to your body. If something doesn't feel right -- you experience muscle cramping, develop chest pains, become overly fatigued or winded, feel thirsty, lightheaded or dizzy -- stop and check it out. If rest doesn't seem to relieve your concern, talk to your doctor. That way you can catch potential health problems early rather than risk injury and lose all momentum, Lewis says.

10. Set a goal. Figure out why you want to shed pounds (and whether you even need to) and make sure it's a healthy and realistic goal, Kleiner says. Being able to say "I lost weight!" can be just as rewarding as fitting into your slimmer jeans.

When she's not in the office, Amy Goldhammer, author of "10 Steps to Sure-Fire Weight Loss" on page 202, is bound to be on a trail somewhere hiking or biking in the great outdoors. By "office," we mean Shape's editorial offices in Woodland Hills, Calif., where the University of Oregon alumna joined the staff 1 1/2 years ago. Goldhammer has no problem keeping her own weight in check with a sure-fire fitness program that includes yoga, running, hiking -- and drinking lots of water.