Well it is that time of the year when thoughts of bathing suits, sun tan lotion, and beach balls begin to strike fear in the 63% of Americans that are overweight. With that in mind I got together a group of my colleagues...a virtual think tank of fitness professionals...with over 50 years of experience helping even the self proclaimed hopeless people drop weight and keep it off.

We compiled a list of ten things you can change starting today to begin your weight loss process and keep those pounds off permanently. So grab a bowl of cottage cheese, sit back, and take a few minutes to read this list of simple weight loss tactics; but remember real weight loss does not happen overnight so get to work on your summer body early and be ready to stick it out for at least 8 - 12 weeks.

1. Drink Water

Universal agreement among dietitians, nutritional consultants, coaches, life coaches, personal trainers, and mystic gurus put this simple recommendation at the top of our list. Close your eyes and imprint these two words in your mind. Put down that 4th cup of coffee and go pour yourself a glass of water (don't worry we'll be here when you get back). Studies support 8 glasses of water per day to promote weight loss.

2. Load your body

Cardio is great, but remember it is only one piece of your fitness program. A complete weight loss program will incorporate strength and core training on a weekly basis. Be sure to load your body using dumbbells, medicine balls, resistance bands, barbells, or your own body weight.

3. Eat Frequently

It's a fact. You can eat yourself thin. Yet many health and fitness professionals feel like a broken record saying this over and over again to skeptical clients that cannot understand how eating more frequently will help them lose weight. Breakfast is essential to weight loss, but it is just the beginning. Eating smaller meals more frequently will keep your metabolism purring throughout the day.

4. Vary your cardio program

To keep your cardio interesting try to mix it up. Jog, bike, walk hills, swim, play tennis, team sports... anything to keep your heart rate up for 45 to 60 minutes three times a week.

5. Do not Drink Sugar

I am not going to make this an endorsement for Diet Coke or Pepsi. The jury is still out on whether these can be considered weight loss drinks but one thing is certain; sugar is your enemy. It must be defeated on every front including your daily mocha latte and your late night red bull pick me up. You do not need the calories. Look for sugar free versions of the things you drink daily and watch the calories you save pile up.

6. Bake Do Not Fry

Baking is a great alternative to frying your food. It keeps the fat content down and your arteries will thank you for it later in life.

7. Lean Protein (Not any Protein)

Bacon is not a health food. Ok I will admit it, things taste better with bacon in it... but we are talking weight loss here and, like me, you should substitute lean meats for fatty meats. Skin your chicken, cut excess fat off all meat and increase your consumption of turkey, chicken and fish. Your body will thank you.

8. Join a fitness center

If you have a hard time scheduling time to run by yourself or train at home try joining a gym. Fitness classes are a great way to get fit while having fun and if you have a budget to support it, hiring a personal trainer is an excellent way to guide yourself through this effort.

Above all, remember these are life-changing tips not a fad diet endorsement. Do not expect to lose 10 pounds in one week. One to three pounds per week is an excellent pace for permanent weight loss. So kiss those fears of the beach goodbye, squeeze into your newest two-piece bikini and get ready for a great summer beach season.

(Overweight = A Body Mass Index (BMI) in excess of 25.0 -The National Center for Health statistics)