People often say “lose weight,” but that is not the underlying issue. I could starve for a week and lose up to 15 pounds, but that weight would come from muscle mass and water. The goal ought to be to lose weight from fat.

It takes about 3,500 calories to burn one pound of fat (if you’re burning calories from fat). If you want to burn fat, you need to access the correct energy system. The three energy systems of the body are glycolytic, phosphagen and oxidative. You burn fat at about 55-65 percent of your maximum heart rate (this is the when the oxidative system is activated). So, doing sprints will not burn fat, but glycogen and carbohydrates (when the phosphagen and glycolytic systems are activated). Protein is a really crummy energy source and the body won’t use it unless it has to (like when you’re starving!).

• Don’t try to lose fat quick (a pound per week is good). If you do, you’ll have to do the wrong things (skip meals, eat less calories than your body needs, withholding carbs, etc.). In the end, you won’t lose fat, only muscle tissue, lean body mass and water (all are good). If becoming obese takes four years, why do we think we can change in three weeks?

• Get at least eight hours of sleep as often as possible (naps don’t count). Our bodies rest in sleep cycles averaging eight hours. Your muscles need this rest and the hormones you need for a ton of stuff (testosterone for men, etc.) are produced mostly at night.

• Stop eating within four hours of going to bed (i.e. if you’re going to sleep at 10 don’t eat anything after six). Do this as much as possible. If you need something, eat something like a slice of turkey (no carbohydrates).

• This is the most important thing: Eat mainly carbohydrates in the morning (fruit, grains, etc.); mainly carbohydrates and proteins for lunch; and mainly proteins and fats for dinner. This will enable your body to get the right amount of carbohydrates everyday without over-doing it, thus enabling you to burn good amounts of fat. Avoid saturated fats. Eat mono-unsaturated fats and poly-unsaturated fats (found in nuts).

• Switch to five smaller meals, essentially eating the same amount of calories but at different times and portions.

• Try running and working out before going to bed. You’re body burns calories while you sleep and this could enhance that.

• Make sure you have good supplements, if needed