Drop 10 pounds in three days! Four minutes a day to better abs! Lose weight eating anything you want!

Sales pitches like this work for one reason: They prey on people’s laziness and willingness to believe in shortcuts to get the desired results. If it sounds too good to be true, it probably is.

Here are some truths you can bank on when it comes to winning at achieving your fitness goals.

1. Weight can come off quicker than it went on. If you’re like most people, the excess weight you now carry “snuck up” on you over a period of years. The good news is that same weight can be sent packing in a fraction of the time. A steady loss of one to two pounds per week can mean a total of 52 to 104 pound gone in just 365 days!

2. Be the tortoise, not the hare! We live in a society obsessed with speed and instant gratification. The problem with this approach to fitness is that results are generally best measured over time. Be patient! Your body is programmed to react to exercise.

3. Be consistent. Your body likes equilibrium — a state in which change is not necessary. When you exercise, you force your body to make small changes to adapt to the stress. When you exercise consistently, you keep the body from becoming “bored” and it must respond accordingly. For best results, aim for a minimum of three sessions of at least 30 minutes per week.

4. Eating more helps you eat less. Exercise is just part of the weight loss equation. Just as important is your meal plan (not diet!) and how committed you are to follow it. It’s much better to consume five to six smaller, balanced meals daily than the traditional three meals most of us eat.

5. Drink more. Most likely, you’re not getting enough water in your body. Your body is nearly 70 percent water. Keeping it hydrated helps your body flush toxins, maintain proper bodily functions and even lose weight! Aim for at least 64 ounces minimum.

Fitness doesn’t need to be difficult to be effective. For more information about your specific fitness goals, contact a certified personal trainer.

Michael Lee is an American Council on Exercise certified personal trainer who has been assisting others achieve their fitness goals for nearly 20 years. He can be reached at michael.lee.trainer@gmail.com or by visiting Anytime Fitness in Northbridge Mall.