No matter how much weight you lose in the course of your dieting and exercise, those last 10 pounds are always the hardest. Whether you are dreading your high school reunion, have just had a baby, are going through a physical rehabilitation, are under a lot of stress, or want to lower your risk of health problems associated with being overweight, Denise Austin's book will provide you with the failsafe way to lose those last 10 pounds and some unwanted inches.

Sarah dropped 35 pounds and two dress sizes in time for her 10-year high school reunion. Her family, friends, doctor, and coworkers complimented her on how wonderful she looked. "Denise, you have helped me to look and feel better about myself - thanks for your motivation."

There is only one you. You are unique in every way, from your fingerprints to your sense of humor, and from your reason to lose those last 10 pounds to how you need to do it. I created this plan as a framework for all of us. But since we're all different, you and I need to work together to develop your own individual weight-loss plan. The first thing that we need to do is figure out where you are and where you need to go. Read the scenarios presented here and take some time to find the one that most closely applies to you. This way, you'll be able to focus on your specific needs as we work together over the next 28 days.

Situation 1: You have a big event coming up ...
a wedding, a reunion or vacation to a sunny place.

Your goal is set: You need to fit into a snug bridesmaid dress. You hope to look "exactly the same" at your high school reunion. You want to throw on a bikini instead of shorts and an oversized T-shirt when you hit the beach. And you have just four weeks to make it happen!

First, let's get your priorities straight. For the next four weeks, you need to stay focused on your goal. This may mean making substantial changes to your routine. I'm going to ask you to devote at least half an hour a day to exercise. You'll have to say a loud "No!" to temptations like rich desserts and alcohol. You may have to spend less time watching TV and more time planning healthy meals. Or you may have to make other concessions, such as going to bed earlier so you can get up in the morning to do your workout. But trust me - the end result will be worth it!

A month before I begin the filming schedule for my television show, I really start watching my diet and exercising more. I know that in a few short weeks, I'll be putting on a leotard and stepping in front of a camera. And we all know that the TV camera can make a few extra pounds look like 10. So donuts are out and longer workouts are in. Although it might be difficult at first, I'm always happy later - and usually I'm happy during, too. When I eat well and exercise regularly, I'm full of energy and confidence. And you will be, too.

To stay focused on your goal, keep imagining yourself without those extra pounds you've been wearing - and with a tighter tummy and more muscle tone in all the places you want it most. Post positive reminders (phrases like "You can do it!" or "You deserve to feel good!") on your refrigerator, your calendar and your desk at work. Remember that every minute you exercise brings you that much closer to your goal. Let your loved ones and coworkers in on your plan and ask for their help. A good support system is often the key to successful weight loss.

No matter how anxious you are to shed those last 10 pounds, don't do anything drastic like starving yourself. Extremely low-calorie fad diets may help you drop some weight fast, but the weight you lose will be water and muscle tissue. By the time your big event arrives, you probably won't have the energy to enjoy it. You won't have done a thing to firm up those flabby areas. And you're almost guaranteed to gain back the weight as soon as you start eating normally again.

Your goal may be to fit into a new dress size for a particular event, but I want you to fit into that new dress size forever. If you follow the steps presented in this book, you'll learn new habits to help you lose and keep the weight off. You'll feel (and look) so good at end of four weeks that you won't want to go back to your unhealthy habits. I promise!

Situation 2: You've already lost some weight but have hit a plateau.

Talk about frustrating! You've lost 15, 20 or maybe even 30 pounds and dropped a dress or a belt size or two. Then all your progress seems to trickle to a stop, and the scale gets stuck about 10 pounds above where you want to be.

Weight-loss plateaus happen for different reasons. In your case, you've probably been following the same routine for too long. You've been consuming the same foods day in and day out, and your exercise program hasn't changed since you started working out. The good news is that your body has adapted to it and learned how to do it more efficiently. The bad news is that since your muscles aren't working as hard as they did in the beginning, you're burning fewer calories with each workout.

Don't quit now! Getting past a plateau can be tough - but it can be done. You just need to shake things up and give your metabolism a little kick. You can begin by making changes to your diet. While my eating plan encourages you to experiment with different foods, you can also try changing how you eat. Smaller, more frequent meals are key, as they enable you to keep your body constantly fueled throughout the day - without overdoing it. Whatever you do, DON'T SKIP MEALS! Depriving yourself of calories causes your metabolism to slow down and will ultimately defeat your efforts to reach your target weight. We'll discuss this more in chapter two.

To keep your body burning as many calories as possible, you need to keep your muscles guessing. The program in this book is designed so that you never do the same aerobic workout twice in one week. If you decide not to follow the aerobic workouts I've provided, try creating your own mix-and-match schedule. Do my Sizzler video one day. Another day, ride an exercise bike, go swimming or play tennis. On the next day, jump rope, climb stairs or take a power walk. Make it your goal to stimulate as many different muscle fibers as possible.

If you have a favorite workout that you love, you don't have to abandon it. Just mix things up a bit by changing your intensity, time or tempo. If walking is your thing, try changing your routine a bit. Walk hills. Add a few minutes of slow jogging. Really pump your arms to get your upper body involved. Take a long, slow walk one day and a short, superfast walk the next. Throw in some skips or jump up and touch a tree branch (when no one's looking, of course.)

In Chapter 2, I'll discuss interval training - a fabulous fat-burning workout. If you've been exercising regularly and are in relatively good shape, this could be the ticket to jump-starting your metabolism. If you're just launching an exercise program, you'll need to build a solid fitness base before getting into interval training - it's intense, and doing too much too soon can create unhealthy stresses on your bones, joints and muscles.

You've worked hard to get where you are. Now the key is to work smart. You may resist change at first, but give it a try. You'll be surprised at how fun and liberating it can be. You're close to your goal...just hang in there!

Situation 3: You still have 20 or more pounds to lose.

You're probably thinking that this book is just for those lucky people who have only to lose 10 pounds or less. Not so. Whether you need to lose seven pounds or 47 pounds, you have to start somewhere - and this book is the perfect place. Why? My plan is designed to create healthy eating and exercise habits that will last a lifetime. No matter how much you have to lose, you need to do it safely and effectively. It's the only way to do it without experiencing a rebound.

Since you have more than 10 pounds to lose, you're going to have to work longer than 28 days - but believe me, you'll be happy you did. I know it's difficult and intimidating, so pace yourself by focusing on small goals. Use my plan to lose 10 pounds, then do it again, and again, and again, until you've reached your ideal weight. Small goals are wonderful, because they allow you to measure your success. With every 10 pounds you lose, you'll feel better and better. And if you feel great, you'll want to keep going! You'll change your habits to include more fruits and vegetables in your diet and less fast food. As you become stronger and more fit, change your routine regularly by adding intensity and interval training to help you avoid a weight-loss plateau. You will have a new found awareness and respect for you body and your health, and I promise you, the weight will come off.

© 2001 by Denise Austin.

About the Author

Denise Austin, is one of the most popular and trusted personalities in the fitness field. She is the author of 8 books and the star of more than 50 top-selling videos. Her two fitness shows, Fit and Lite and The Daily Workout, appear every day on Lifetime Network.