With summer just a few months away, many folks will soon begin focusing on shedding their winter weight in order to regain swimsuit physiques. If this is a yearly ritual for you, we urge you to read on. Dr. Paul Drew is back with us, sharing his tips for keeping the weight off for good.

You may remember Dr. Drew (not to be confused with the host of VH1's Celebrity Rehab) from our January 2010 article, "Red Carpet Posture." During our most recent visit, he talked to us about achieving and permanently maintaining our ideal weight.

"What many people refer to as yo-yo dieting has been directly associated with adult onset of type 2 diabetes," claims Drew. Attributing this cause and effect to the over fluctuation of blood sugar levels, he says diabetes is not the only ramification of cyclical weight loss. Cyclical weight loss has the ability to affect organ function, and can tamper with the elasticity of our skin. It's also tough on us mentally, serving as a constant reminder of a repeated failure.

Weight Loss Mistakes
According to the doctor, there are several mistakes people make when attempting to lose weight. It's imperative to address these mistakes before beginning a new exercise regimen and diet plan.

"Diet alone hardly ever does the trick," says Drew, claiming that reducing the amount of food you eat without exercising can actually cause your metabolism to slow down. This, he says, is due to our body's incredible thermostat that guards us against starvation. The goal instead should be to burn more calories than we take in.

Concentrating on firming up one body part such as the stomach or thighs is another mistake, as disproportionate body fat is for the most part genetic. A better strategy he says is to concentrate on making our bodies as fit as possible by lowering our percentage of overall body fat. This brings us to yet another weight loss mistake – the scale!

Dr. Drew feels that too many people are overly fixated on their scale, claiming the attachment is usually based on a desire to return to a comfortable weight from their past.

"Our bodies change as we grow older," claims Drew, which makes setting weight loss goals in relation to our, "high school or college weight," somewhat unrealistic. Once again, he advises people to concentrate on fitness.

Lastly, he says, "Watch out for those weight loss reality shows!"

Not a fan of this genre of TV programming, the doctor says it promotes the idea of drastic workouts, and drastic diets. Since the goal here is to lose weight the smart way, not to mention keep it off for good, the game plan must focus more on moderation and consistency.

The Right Stuff
Now that we have an idea of what NOT to do, it's time to focus on the smart way to lose weight.

According to Dr. Drew, it all begins with the idea of losing weight slowly, as it is a scientifically proven method for keeping off what he refers to as "solid pound weight."

Gradual weight loss, as opposed to rapid loss, is more likely to increase one's metabolic rate (metabolism), the key to burning more calories than you consume. Remember that the body interprets rapid weight loss as crisis, and slows its metabolism in order to compensate.

Dr. Drew says the next step is to understand the mathematics behind smart weight loss. Every pound of unwanted weight is equal to roughly 3,500 calories. That means in order to lose 1 pound you must find a way to burn 3,500 calories more than you take in.

Considering that 10 minutes of exercise equates to the burning of approximately 100 calories, 25 minutes of exercise every day would equal 1,750 calories burned every week. If you started a program with this amount of daily exercise, and made no change to your diet, you should lose 2 pounds of solid weight every month.

Drew went on to say that by exercising on a regular basis, one's muscle mass will increase. This may equate to an increase in body weight, but it is an increase in "good weight". Muscle weighs more than fat, so while the number on the scale may not be dropping, your pant size and dress size will. 

The addition of muscle mass will also increase the amount of calories you burn in both an active and resting state, a factor that improves Drew's formula. Another potential enhancement is the alteration of one's diet, which is something he says is easier than most people imagine.

"Think of 3-2-1 in terms of the ratio of calories you take in," says Drew, referring to proper meal portioning as 3 parts quality carbohydrates, 2 parts protein, and 1 part fat.  Realizing that it defies the more common high-protein/low-carbohydrate diet, Drew claims he has no problem with that.

Drew explains that "protein contains large amounts of nitrogen," which has the ability to put excess strain on the kidneys and result in more water weight loss than what is appropriate.

Dr. Drew also has some tips for those of us already exercising and eating a healthy diet, but still have some weight to lose.

1. Examine your workout.
Is your workout one of intensity or one of duration? The best answer, according to Dr. Drew, is both. In order to properly stimulate muscle growth, Drew advises to alternate your workouts regularly, sometimes opting for quick and intense, and other times going for a longer and more methodical pace. He also recommends regularly changing the exercises you do for particular body parts.

2. Look for reasons to move your body.
Just because you are exercising regularly and eating right, it doesn't mean the remainder of your life should be spent in a sedentary fashion. Take the stairs instead of the elevator, walk to the store rather than driving there, and do your house chores with gusto. You'll be burning extra calories by doing so.

3. Get your sleep.
Remember that burning calories is largely dependant on increasing muscle mass.  If you are not getting the proper amount of sleep (7 or 8 hours), then your muscles are not getting a chance to grow.

4. Eat from smaller plates.
According to Doctor Drew, we have a tendency to eat what is in front of us, as opposed to what we actually need to satisfy us. By decreasing the size of plates we use, we can decrease the size of portions we consume.

5. Look for hidden calories.
Many products that promote health can contain excess calories. Nutritional bars, sports drinks and certain items at salad bars are just a few examples of foods that can be covertly driving up your daily caloric intake.

6. Vitamins.
Without going vitamin crazy, Drew recommends that everyone take a good multi-vitamin every day. For women, the vitamin should definitely include iron. He says that doing so will ensure you receive the proper amounts of nutrients essential for muscle growth and for maintaining a healthy metabolism. For vegetarians and vegans, he also advises looking into the possibility of a protein supplement.

We ended our interview with Dr. Drew by asking him how we maintain our healthy metabolism and weight once we've achieved it.

"The key is consistency with your exercise and your diet," he said, explaining that they should be looked at as your new way of life, not a quick fix. 

To accomplish this, Drew recommends shorter workouts throughout the week, as opposed to longer workouts every few days. Not only is it easier on most people's schedules, but he also says the ramifications of missing a day are much less. He added that this approach allows you to relieve stress on a more regular basis, which can keep you from partaking in the activities that most likely caused the weight gain in the first place.

Dr. Paul Drew is a doctor of physical therapy, a kinesiologist, and a nutritionist. For more information or to order his book, Red Carpet Posture, please visit his website at www.RedCarpetPosture.com. Dr. Drew can also be contacted for physical therapy sessions, or speaking engagements by calling (310) 502-8101.