I will say it again, LIFESTYLE is the key to both permanent weight loss and feeling satisfied and happy with yourself and your life. But if thoughts of wearing a swimsuit and exposing your body make you want to hide in the dark this summer, these tips will steer you back into the light.

1. FIBER UP

Consume (0.2 to 0.4 grams) of Fiber per pound of your body weight per day. Fiber helps us feel full (so we eat less). Start with a high-fiber breakfast. Smoothies that are high in green leafy vegetables, a small portion of berries and a scoop of protein powder are a great way to start your morning in the summer.

2. PROTEIN POWER

Consider eating (0.7 to 0.9 grams) of protein per pound of your body weight per day to stave of muscle loss when restricting calories. Be sure to have protein with all meals and snacks. Remember that we’re trying to burn fat and maintain muscle. If you’re in doubt go with fish, its an excellent protein source with valuable omega-3s and low calories.

3. EAT GOOD FATS

Consume around (0.5 to 0.7 grams) of good fats per pound of your body weight per day to feel fuller and more satisfied when restricting carbs.

4. RESTRICT CARBS

Stick with (0.3 to 0.5 grams) of unprocessed and whole carbs per pound of your body weight per day. Avoid bread, pastas, fruit juices, candies, cookies, processed carbs and pretty much all snacks or deserts and junk food.

5. DINING OUT

Remember, dinner should be your smallest meal of the day and portion sizes are more often super-sized in resturants; plan to eat half and wrap up the rest to take home. Ask your waiter to take away the breadbasket! Order any dressing or sauce on the side. Skip dessert or, if you must, share ONE with your friend(s). Don’t eat after 7 p.m.

6. DINING IN

Plan ahead. We’re all busy, and it’s easy to grab the wrong food or skip a meal with our hectic schedules. Make your body (and your health) a top priority. Clean out the kitchen cupboards and get rid of temptations like chips and cookies. Fill your fridge with healthy options. Skip the second helpings — get used to having one serving and quit snacking after dinner.

7. SNACK TIME

Snacks are just as important as your meals. Schedule them and be sure they include some protein. A few almonds and an apple make a quick and portable snack choice. Iced protein shakes are a delicious summer snack to keep on hand at all times.

8. EXERCISE

Find a trainer, a dance class, a piece of equipment, or a sport that you really LOVE and it will be easy to stick with it. Find a buddy at work, school or home to share your workout time. Cutting calories alone does not work — you must workout.

Weights – try to get at least 3 weight training sessions per week. Increasing your lean muscle mass increases your metabolic rate, so you can burn calories even when you’re at rest.

Cardio –  try to get at least 150 minutes of cardio per week to help melt away the stubborn fat quickly.

9. DRINK SMART

Good hydration is important year around specially during summer months. So be sure to keep your water bottle with you at all times. Alternate each alcoholic drink with water. This is a tried and true way to both cut back on alcohol and stay hydrated, thereby preventing a hangover. Wine is fine, but remember that four ounces of most wines contain 100 calories. After a couple of glasses of wine, switch to clear liquids like gin & vodka with soda to reduce calories. Stay clear of sugary cocktails. Remember moderation is key.