If you’ve ever worn (or chuckled at) one of those “I run so I can eat” T-shirts, this info is for you.

How you eat goes hand in hand with your workout plans and is proven to bring people’s weight loss goals into their grasp more quickly and easily. Try these top 10 strategies from experts with our Fitness Together program to help you spell double trouble for extra pounds.

1. Eat healthy to stay healthy.

Studies show that people who eat an unhealthy diet (loaded with fast-food meals, sugary drinks, high-fat snacks, lots of desserts/sweets, and low in fruits and vegetables) have significantly higher rates of chronic disease such as high blood pressure and heart disease. The most successful weight loss programs provide clear and uncomplicated nutrition guidance via tools such as “this is a healthier choice than that” food graphics.

2. Lose weight at a safe rate.

Weight lost too quickly often returns — sometimes with additional pounds. The safest diets promote weight loss of no more than 2 pounds (or 1 percent of total body weight) a week.

3. Learn how to control emotional eating.

Experts estimate that 75 percent of overeating is caused by emotions. Successful weight losers have learned to apply behavior modification tools to help them deal with their emotional eating triggers and learn healthful techniques to help manage these emotions.

4. Control calories and portions.

Research has proven time and again that to lose weight you must consume fewer calories than your body expends, regardless of the carbs/fat/protein ratio. You must also understand the quality of your calories. At Fitness Together we use a special system to help make these calorie-in, calorie-out calculations quick and easy to do on the fly — so you can still eat the foods you love and lose weight.

5. Keep a journal.

Studies show that people are most successful at maintaining healthy eating habits when they watch and record the type and quantity of food consumed. Take it a step further with an accountability journal to help you track both eating and exercise choices. Often you become unaware of the excess calories that build up because of unneeded late night snacking or sweets. By having an accountability journal you will get a much bigger view of the areas that need improvement.

6. Weigh yourself often.

Frequent weighing is proven to help clients achieve and sustain weight loss. Not weighing in is actually associated with greater weight regain. The Fitness Together program encourages private, weekly weigh-ins, as well as periodic body fat and waist circumference measurements.

7. Get support and rewards for your successes.

Weekly contact with a support person — and small rewards along the way — are proven to increase the likelihood of maintaining new healthy habits. Included in your weight loss journey should be elements to keep yourself motivated such as contests, prizes, support and nonfood rewards for your accomplishments.

8. Eat small, frequent meals.

The more meals and snacks you eat a day, the healthier your weight is likely to be. Eating breakfast and eating frequently increases total calorie burn. Aim to eat a healthy breakfast every morning followed by four or five small meals throughout the day. Portions need to be a main area of focus. After you have started the day off with a good breakfast, follow up by a snack three hours later, and every three hours try to have a healthy meal or snack ready to go.

A lot of people use the excuse “I don’t have time to eat that often” but the key to this is preparation. If you are prepared ahead of time you don’t have to worry. Lastly find ways to get convenient foods for “on the go” times.

9. Choose the macronutrient content of your meals wisely.

The type of food you select can help you boost your metabolism and feel fuller and more satisfied longer. For example, protein reduces appetite and costs your body the most calories to metabolize. Fiber is filling and helps keep hunger at bay, helping you make wiser choices at major meals.

10. Include strength training, not just cardio.

The most successful programs for promoting health and long-term weight control involve combinations of exercise and diet. Balancing cardio exercise with strength training is the best prescription for promoting health, fitness and weight control. Fitness Together and Nutrition Together offer the ideal combination, (healthy eating advice and exercise) under one roof with private, personalized one-on-one workouts and nutrition guidance.

All of this may seem overwhelming, but in all honesty, before you know it, your perfect swimming suit will look fantastic on your perfect body. What is more motivating than a perfect, healthier body?

Hiring a fitness/nutrition expert is the solution to all of this. Don’t make excuses. I know what you are thinking. I don’t have time. I don’t have the money. I’m just hopeless. I‘ve tried everything, or working out is boring. Well that is where Fitness Together comes into play. We make it simple on you. It only takes three to five hours a week.

We create fitness programs that you enjoy. Workouts are tailored to your preferences. What is more valuable than a more fulfilling lifestyle? At Fitness Together we will keep you on track when life gets busy, and motivate you after a long day at work. On a bad day we will put the smile back onto your face, constantly keep educating you on the next steps to your ultimate goals.

Together we will achieve and create new goals. If you enjoy having your own private training suite, the knowledge of a well trained and certified fitness professional with the amenities of an upscale spa, and high energy workouts to keep you in tune to your fitness, then Fitness Together is the right fit for you.