Don’t look now, but bathing suit season is here. Those who want to lose 10 or more pounds before we head into the home stretch of the season may want to consider these tips from Scott Tischler, a personal trainer in Monroe, Wisc.

1. Nutrition comes first

The first and most important key to losing weight is diet. The first two weeks, eat only protein and vegetables. Cut out every single carb for the first 14 days. This will force the metabolism to start burning body fat. Cut out all sugar and alcohol for best results.

2. Slow and steady wins the race

Overtraining is the most common mistake. Visit the gym four to five times a week, and for only 30 to 60 minutes each session.

3. Join a support group

It is important to have someone to talk to about weight loss goals and to help keep the motivation high. A fitness blog is a good source of support and information, too.

4. Measure progress weekly

Take pictures, do full body measurements, step on the scale, and track workouts. The camera and measuring tape will show progress long before the mirror will.

5. Be heart smart

The fastest way to melt fat is to control heart rate. There are so many who spend countless hours on the treadmill and the heart rate just does not get high enough. The idea is to do plyometric exercises as hard and fast as possible, then take a very short break. Repeat this until satisfied with cardio exercise.

Tischler stressed that any weight loss program should be approached with caution and any activity should be stopped if there is pain. Those wondering if they should start such a program should consult their doctor first.