In 8 weeks you can expect to lose between 5 and 10 pounds if you: Drink water as your beverage of choice Switch out red meat for beans and fish 4 times a week Choose only 1% and fat free dairy products Lose the sodium - by nixing fast food, deli meats Learn what are appropriate portion sizes of each food group choice At every meal have a 4-6 ounce serving of protein, 1/2 cup healthy grain, fruit and vegetable with one serving of healthy fat. Snacks should run about 150 calories Get moving - build up to an hour a day of cardiovascular or cardio/weight training and switch off muscle groups. Some gyms will give you a 7 day pass and one trainer session to try out the gym - take advantage and learn.