Celebrity Trainer Harley Pasternak Shares His Tips for Losing Weight and Staying Fit

Harley Pasternak offers his tips on losing weight and staying fit

Harley Pasternak has been training some of the biggest celebrities in Hollywood for years. With the release of his latest book, 5 Pounds, we got the chance to ask him for a few of his top tips for losing weight and staying fit! We were also lucky enough to receive 20 copies of his new book that we’ll be giving away. Read on to learn what you can do to start getting fit today, and how to enter to win your copy!

What are a few things Fitbit users can start doing today to help kickstart their weight loss?

Don’t be afraid to get a little less efficient with your day. Park farther away from the entrance to the grocery store. Take your dog around the block rather than just letting her out in the back yard. Take your groceries inside in three trips instead of one. Shovel your walk instead of using a snowblower.

One thing I like to do is to make plans for walking coffees with my friends. And I have an earpiece for my phone so I can make my phone calls while I’m moving.

What are some common misconceptions about weight loss?

1) “The less I eat, the more I’ll lose.” The truth is that the composition of your diet is as important as the quantity of food you eat. 1,000 calories/day of licorice and gummy bears is not better than 1,600 calories/day of fish and vegetables.

2) “If 3 boot camps a week are good, 6 are better.” While aerobic activity should be done every day, too much resistance exercise can lead to over-training and injury.

What’s the #1 thing people should do if they’re trying to lose weight?

The 5 Pound Program, which is what my new book is based on!

  1. Walk at least 10,000 steps a day
  2. Get at least 7 hours of sleep a night
  3. Eat 3 meals and 2 snacks with protein and fiber
  4. Do at least 5 minutes of resistance training a day
  5. Unplug for at least an hour a day

You have a chapter dedicated to sleep habits. What are your recommendations?

The main tip is to get at least 7 hours of sleep each night. Research shows lack of sleep leads to eating more, craving more sugar, and doing less physical activity.

Other tips include:

  • Pay attention to your internal body clock. Interfering with our circadian rhythm can prevent restful sleep.
  • Reduce startling noise that can interrupt your sleep cycle by either wearing earplugs or using white noise. Turn phones and tablets on silent.
  • Keep away from artificial light when it’s close to bedtime. The ‘blue light’ from these devices can interfere with sleep.
  • Stay active all day. Long stretches of physical inactivity can interfere with the body’s natural instinct to refuel at night.

What are some bad habits that people fall into and how can they kick them?

  • Grabbing a muffin with their morning coffee. Make sure to eat breakfast before you leave the house to reduce your cravings for baked goods.
  • Taking the elevator or escalator instead of the stairs. Take the stairs at least most of the way.
  • Using their three one-hour workouts each week as excuses to be sedentary the rest of the time. Make sure your Fitbit shows at least 10,000 steps a day, every day!


Want to win a copy of Harley Pasternak’s new book, 5 Pounds? We’re giving away 20 copies! To enter, just tweet @Fitbit using the hashtag #5pounds, letting us know what your fitness goals are this year. We’ll be choosing winners after 3/30. View the official rules here.


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