How do high carb foods help with weight loss?

Carbohydrates do not inhibit weight loss, as many low carbohydrate diet and keto zealots would want you to believe, but actually assist weight loss.

Meaning that carbohydrates are not bad, but instead complex carbohydrates in particular are really good for you, speed up your weight loss. Yes, you can increase your daily carb intake and lose more body weight!

Carbohydrates Vs Protein

People think that they should be eating more protein. And the problem is not promoting protein. Protein is wonderful for multiple reasons, one of them is the ability to retain more muscle mass as you’re losing fat. The problem is promoting protein while excluding or radically reducing other macronutrients.

Actually, a few months ago, I had this new client who was afraid of pre-diabetes because of her lab results. Yet her concerns went away after her new set of lab results in just a couple of months of following a high carbohydrate diet following the Fitness Reloaded program.

With Fitness Reloaded we don’t exclude anything. We have no banned foods or macros. We eat carbohydates, protein, and fat (but we are not big on saturated fat and definitely not on trans fat.)

Simple carbs, complex carbs: Not all carbohydates have the same effect on satiety

One of the habits we have at Fitness Reloaded is we keep a Habit Diary. We also measure our fiber content. Why? Because fiber helps you stay satisfied for longer, fills you up in fewer calories, and it’s also extremely healthy. Yes, you’re gonna live longer with less chances of heart disease, diabetes, and cndadncer!

So if you were looking for the green light to eat more refined carbohydrates, then you won’t find that here. Now that doesn’t mean you can’t eat them, you totally can. But the foods we encourage you to eat more of are the complex carbs so you get to increase fiber.

Most people do not get enough fiber. The minimum guideline for dietary fiber is 25 grams on a daily basis. The majority of Americans eat only 12 to 15 grams per day. Less than 5% of people meet that minimum guideline.

Everybody should be eating more fiber. And just because it looks like you’re eating a lot of, say, vegetables, does not actually mean you’re eating a lot of fiber.

You have to look at your meal plan from a calorie perspective. You might think by eating a big salad with your steak or fish that you are eating enough vegetables. But, out of your 600 calorie meal, only 80 calories came from vegetables.

So you might be thinking you’re eating a lot of vegetables. But are you? The Two Metrics we use at Fitness Reloaded:

If you look at meals from a calorie intake perspective, you can clearly see you are not.

There are two metrics that we use internally at Fitness Reloaded to measure if fiber is adequate enough.

Metric #1: Is your food in the high yield group?

The first metric applies to specific foods that are amazing for weight loss. If you have 6 grams of fiber or more per 100 calories then fiber is also high volume. That means, that for example, a fiber bar wouldn’t be in the high-yield category because it’s not a high volume food (unlike for example an eggplant that provides a ton of volume in just 140 cal!) This is extremely important for weight loss.

Learn more about the high yield food and Calorie Investing at the Counting Calories For Weight Loss article.

Metric #2: Is your meal high fiber?

The second metric is about meals. I call it the Meal GPA. When you combine a lot of things together, ideally you want to get at least 10 grams of fiber per 400 calories.

You might be wondering, how do I measure them? First of all, if you Google the nutrition facts, you will see the amount of fiber. Also, if you’re logging your food in an app, most apps give you the fiber content of foods so you can know specifically how much you are getting.

Now we can move onto our list of…

15 high carb foods that assist with weight loss.

1. Lentils

And the first one is lentils! Lentils are high in fiber. It’s very easy to make a lentil soup and get 15 grams of fiber straight off of that.

You can make lentils in soups, you can make them in salads, you can make them in appetizers, you can put them in lunches, and you can add them in dinners. And they’re very easy to make. They need no soaking.

2. Beans

Beans are full of fiber, especially great northern beans. Not all beans have the same fiber content per calorie. You can look that up on the label. Beans, just like lentils, are very versatile. You can use them in salads, you can make them in soups, you can make burritos, there are different types of dishes that you can make.

So, we recommend that you have beans at least three times per week. Beans, and especially great northern beans, are a great food to add to your diet. Other options are kidney beans and chickpeas, or garbanzo beans.

3. Split Peas

And another option that’s extremely high in fiber is split peas. They have 26 grams of fiber per 341 calories.

So if you had a split pea soup for lunch, you already got 26 grams of fiber just like that. From one meal, you already met the minimum requirement.

4. Whole Wheat Pasta

Let’s start with pasta, but not just any pasta. Whole wheat pasta, or, maybe even lentil pasta. What really matters with the pasta is that you look at the label and you see how much fiber there is per the calories. Because you can find whole wheat pasta with just 3 grams of fiber per 180 calories. And you can also find the same amount of calories per serving size and get 6 grams of fiber.

So you really have to check the label because that is going to really make a difference.

And, you can combine pasta with other high fiber foods like broccoli or other vegetables. You can make a pasta salad. And pasta salad can be really high in fiber and very filling, and make you happy. Meaning, you can lose weight eating more pasta. You could eat pasta every day if you wanted to!

5. Whole Wheat Bread

The same thing with bread, just like with pasta. You have to check the label to see how much fiber are you getting.

Look for whole wheat bread, or something similar. So, not as processed as white bread. But just because it looks good on the front of the package doesn’t mean you shouldn’t look at the back of the package and read the label. That way you can really see how many fiber grams there are per serving, and this is what’s gonna make a difference.

6. Oats

Oats are a great choice, especially for breakfast. Oats fill you up. They have soluble fiber, which is amazing. Soluble fiber cleans cholesterol out of your system, so it lowers LDL.

7. Farro

Another option is farro. It’s a grain. Farro has 5 grams of fiber per 170 calories. You can put it in a salad. You can actually mix it with lentils to make some amazing salads. I recommend you check out recipes with farro for salads or for soups.

8. Apples

Now we move on to fruits. So some fruits you should definitely be eating more of are apples. They have about 4 grams of fiber per fruit and they’re very filling. They take a while to eat. If you like apples, go eat an apple.

9. Pears

Pears are another great option. Pears have about 6 grams of fiber per fruit.

10. Bananas

Now, bananas are not as high in fiber, but of course, they’re very healthy. And very high in potassium. They have multiple benefits. But what I really like about them is they are convenient. It’s just so easy to grab a banana and go. And convenience really matters with weight loss, because naturally, we navigate to doing what’s most convenient.

11. Sweet Potatoes

Now let’s talk about vegetables. When looking at high carb options, I’m going to recommend using the sweet potato. They have three and a half grams of fiber per 100 calories. And they also taste delicious, especially if you can bake them and caramelize them. You can also steam them. And you can combine them with all sorts of other vegetables that are really good.

12. Beets

Beets have 7 grams of fiber per 100 calories. Plus, they’re really healthy.

13. Spelt Flour

And finally, we are gonna finish off with baking. If you like baked goods, there’s no reason why you shouldn’t be eating them when you’re losing weight.

My recommendation is to replace your normal flour with high fiber flour. You can find multiple choices. You can go to the store and see where they have all the flours and see the back of the package to see what it is that package says. Spelt flour is a great high fiber flour.

14. Buckwheat Flour

Or try buckwheat flour. You can also find some flours on Amazon that are really high in fiber and are good replacements for white flour.

This way you get to make your muffins, or cookies, whatever it is you’re making. And it’s a much healthier choice.

15. Monk Fruit

You can also replace sugar with an alternative like monk fruit. This way you get zero calories from your sweetener. And that concludes our list of 15 high carb foods to lose weight.

Now you can throw out that low carb diet and still shed fat. A high carb meal plan is the way to go.

You can keep being happy while losing weight and beyond. Remember that weight loss is self-care.

Start your free trial today. Please leave a comment below letting us know what type of foods are you gonna be eating more of now that you know it’s okay to eat carbs while you lose weight?

But first off…

Why Are Mornings Important To Optimize With Good, Healthy Habits?

It’s simple: mornings are so important for health and weight loss is that this is the best time to get things done. If you leave things for later in the day, you might not actually get to them.

Another thing about mornings is that it’s the start of the day, and it being the start, you have the power to make it a good day straight from the beginning.

Even if you are not a morning person, keeping up with a few healthy morning habits will set you up to have that healthy lifestyle you’ve been wanting.

Can morning routines support your weight loss and wellness goals?

Absolutely – a healthy morning routine is critical in setting up you to succeed big time with your weight loss and wellness goals. Let’s get started with what morning habits to include in your routine:

Morning Habit #1: Plan what to eat for the day.

If you want to lose weight, you should eat fewer calories than your body needs for maintenance so that you are on a calorie deficit.

Planning is a habit you can do that morning or alternatively, you can make it happen the night before in under 5 minutes.

And you don’t have to plan your whole day, meaning, you don’t have to plan all your meals.

Plan for what you know you’ll eat, like breakfast, or maybe you already know you’ll have your leftover dinner for lunch. You may also know what snacks you’ll have.

As you’re journaling, or simply listing, write at the very least, a rough skeleton. See if it makes sense for you, if it meets your goals. If there’s some meal you don’t already know, then this is your chance to think about what you’ll eat!

What are you going to be eating? Does that meet your goals? That is planning ahead.

The more you plan, the less likely that either hunger or lack of preparation will urge you to choosing a food in a rush.

This way you will make fewer emotional decisions that can adversely affect your calorie and body fat goals. Not to mention, you will decrease weekday stress of not knowing what to eat and then having to figure out what to eat on the last minute, when you lack the ingredients and might be already hungry!

So planning daily is one of the “Reloaded Seven”, the first seven healthy habits to start when you’re trying to lose fat. Fat loss is an organization game, and the more organized you are, the faster you’re gonna reach your weight loss goal.

Morning Habit #2: Use your morning to cook lunch or do the prep for dinner, so you can swap a great meal in half the time after you get back from work.

Most people don’t think about this. They just don’t think that they can wake up in the morning and that’s when they will make their lunch, or they will wake up in the morning and they will prep some things for what they’re gonna be needing later on to make dinner. But it will save you a tremendous amount of time and stress.

This again goes together with planning, because if you know what you’re gonna be eating, then you can actually take steps to make it happen. While if you don’t know what you’re gonna be eating, then you’re just leaving yourself unprepared – unprepared with the environment against you, trying to make you gain weight.

So, preparing your meal is extremely helpful, and decreases stress tremendously. And it will help you reach your weight loss goal faster.

Morning Habit #3: Strength-training exercise.

Now most people have heard about it – do your morning workout!

Most people who exercise in the morning, actually get their workout done. I strongly recommend that you build that habit.

Now, this morning routine might require you to wake up a little earlier, which can be a problem for some people, but it’s definitely something that you can do and you can learn to do, as long as you adjust your bedtime.

If you work out in the morning, you feel like you’re winning and then because you get used to the daily movement, if one day you don’t do it, you’ll feel like something’s missing, a little stiff even.

Morning Habit #4: Go for a walk.

Another one of the best morning habits is to go for a walk so that you increase your daily physical activity.

Walking is a great way to relax your mind. You can listen to your favorite podcast or you can enjoy the scenery. You will not just be sitting all day, and in case you didn’t hear, sitting kills.

Especially if it’s summertime, sometimes morning is the only time when it’s not hot, and hence more appropriate for walking.

So if you think that makes sense for you and you want to increase your activity level – so you’re not sedentary – then you should go for a walk.

Most people with office jobs are sedentary at around 5000 steps a day or less, which increases their risk for obesity, diabetes, heart disease, and back pain – just to name a few!

See if you can surpass 5000 steps every day and move away from the sedentary category!

So even if you do five minutes, or go around the block, it’s a good morning exercise, and it will make a difference. Steps add up, so don’t shut this habit down just because you don’t have 30 minutes, or 45 minutes, or an hour.

Morning Habit #5: Go for a high-fiber, protein rich breakfast.

Here’s the thing; you do not need to eat breakfast to lose weight and get to your ideal BMI. Some people say you have to eat breakfast, and if you don’t eat breakfast, then you’re gonna have huge cravings at night and that your hunger hormones will be elevated. But, at the end of the day, it’s whatever works for you, and experimenting with eating vs skipping breakfast will give you a better picture of what actually works for you.

However, if you’re the type of person who likes to have breakfast, then the best type of breakfast to have is a high fiber, protein rich one.

High fiber, high protein will help you feel satiated for longer, which is what we’re trying to do when we’re losing weight but don’t also want to be hungry. We want to make our calories worth it; sustain us and make us feel content. Plus, it tastes delicious.

For example, oatmeal with fat free Greek yogurt and berries. I strongly recommend you eat a breakfast with things like that. So you have quite a bit of fiber from the berries and the oats, and quite a bit of protein from the fat-free yogurt.

If you add any sweetener, add a no-calorie sweetener like monk fruit, or a sweetener with fiber such as date syrup. If calories allow add some chia seeds on top.

It’s worth it for you to start thinking about how to optimize your breakfast to reach your weight loss goal.

Morning Habit #6: Journal about the reasons you’ll succeed.

Mornings give you a great opportunity – if you do have the time – to just sit down and write down about all the reasons you will succeed. You will talk yourself into taking positive actions for yourself, come up with more ideas about how to take better care of yourself, and you will build yourself up. Weight loss is self care.

Journaling is a healthy habit: thinking about why you will succeed, will reinforce your confidence, and address the self-doubt that might rise up arguing about how you won’t be losing any weight!

If that happens, please refer to my weight loss affirmations video so that you learn how to address the voice that tells you you’ll fail, criticizes your effort, and minimizes your achievements.

Morning Habit #7: Have a Low Calorie Coffee.

If you are a coffee drinker, please do not drink a high calorie coffee; drink a low calorie coffee. Yes, I’m talking to the people who invest 300 calories or more in liquid calories – the least satiating form of calories.

Any feeling of fulness will be temporary, and if you don’t believe me try switching those 300 calories with actual high-fiber, high protein food, like the yogurt berry breakfast I described earlier, and see for how much longer the healthy breakfast will last you before hunger hits.

But I’m not just talking about the people who put in a a lot of calories in their coffee. I want you to spend time thinking about how to optimize your coffee, even if the optimization is small.

Why?

Because small benefits add up and coffee is a daily thing, or maybe even a multiple times a day thing.

Even if you could save something small, like 40 calories from your coffee, it’s worth to optimize.

Here’s an example from a client of mine. She was not counting the calories in her coffee, at all. Now 40 calories, I think, that was the number, and that’s not a big deal. Who cares about 40 calories?

The problem was that she had six cups of coffee a day. So six times multiplied by 40 is 240 calories on a daily basis that she was not accounting for. So in the course of a week, that was almost half a pound that she was not losing while she was expecting she would be losing it.

If you are one those people who only have one cup of coffee a day, in the course of a year, a 40 calorie coffee gives us about 14500 calories – almost equivalent to 4 pounds of fat, that you’re either gaining or not losing because of those 40 extra calories.

You can save those calories by making adjustments to the type of sweetener you’re using. So if you’re using sugar, you can switch to let’s say monk fruit and get zero calories, and save yourself one teaspoon of added sugar.

If you’re just adding a high calorie milk or cream, switch to something that’s equally delicious but has fewer calories.

Now for you to find out what that’s going to be, you might need to do some trial and error, go to the store and review your options, experiment a little bit with your coffee, so you find the best way to drink coffee.

The goal is to minimize the calories and keep your coffee hopefully just as delicious as before. This is a small optimization that is worth it.

Morning Habit #8: Weigh yourself.

Weigh yourself first thing in the morning without clothes on. You do not need to weigh yourself everyday, but definitely weighing yourself a few times a week will help you have a better view of how your weight loss goal is coming to fruition.

And the reason is that because of water weight, our weight just fluctuates on a daily basis, and by having more measurements than once a week, that will help you have a more accurate picture of how you’re doing with your body weight.

Morning Habit #9: Drink water.

Why do we drink water in the morning?

We drink water in the morning because that is when you are at your most dehydrated. All night long you were losing water and clearly not drinking any, so you do need to have at least a glass of water when you wake up.

This is a healthy habit and not necessarily a weight loss habit. Yes, it is going to fill your stomach a little bit, but don’t expect you will be losing weight because you’re drinking more water. And I’m saying this because many people just emphasize we drink water for weight loss, and I’ve seen multiple folks who try to lose weight by drinking water without giving emphasis on what actually matters: a calorie deficit.

If you’re drinking water and you think you’re gonna lose weight, don’t expect too much from that. But it is a good morning habit for your health and that is why I included it in this list, because weight loss is not just about losing weight, we are doing it for a reason. The reason is to live a long healthy life. Take better care of yourself. Weight loss is self care, period!

Want to know how to create new habits? Please visit the Creating Habits Guide here.

Now that you’re done with the article, what healthy habits are you already doing and which ones are you more interested in starting? Leave a comment and let me know.

What is that one thing that constantly makes you scared to step on the scale? I bet it’s the possibility of a weight gain.

Simply put, Gravitophobia is the fear associated with weighing oneself on a scale. And quickly, we’ll talk about four reasons why you might have this scale anxiety, and what you need to do to get over it. That way, your scale would no longer control your mood, your days, or your weeks.

That being said, let’s get started with reason number one!

1. Lack of Understanding of Water Weight

The first reason is a lack of understanding of what water weight means in general. So, for example, you step on the scale and the scale is 3 pounds up. You then get worried that you gained 3 pounds.

Well, that’s not exactly how things work because this might simply be because of your water weight fluctuation, and has nothing to do with your fat. However, some people don’t even want water weight, and that might have some things to do with reason number two.

Picture your body like this: It’s like imagine having a slice of bread which you drench in water. This slice of bread will become heavier, right? And that is because it has absorbed water. But when it dries, it would go back to becoming light because it has let go of the water.

Now, this is the same thing that happens to your body. Look, naturally, the water weight of your body will increase and that is because of the presence of stored Carbohydrates.

At this point, I think you should go and watch my water-weight video for more clarity if you haven’t watched it yet. Thanks

Increase in Water Weight is Meaningless

And if you’re still saying, ‘oh, I don’t want even my water weight to be up,’ I want to ask, why?

For example, one of the things that increase or decrease your water weight is your menstrual cycle. So, would you want your body to not do its job or not do it well because you don’t want it to be adjusting the water weight of your body? If yes, then that makes no sense. That means you don’t mind your body not functioning properly as long as your weight doesn’t go up or down. All you have to realize is that the scale is not measuring your body fat but your body weight.

Let’s say you’re trying to lose a pound of fat a week, that will come down to around 0.14 pounds on a daily basis. This is so small that the scale cannot pick it up. So if you step on the scale and it’s 3 pounds up, it doesn’t mean that you gained 3 pounds of fat. It just doesn’t mean that because it can’t! Go watch my water weight video. If you haven’t done that yet, you should, because you need to be very clear about how that works, so that you get rid of that unnecessary frantic withdrawal.

The best way to look at weight and the numbers that the scale shows you is to not take any individual measurement into account on its own.

For example, what we do at our weight loss program is weigh ourselves every day. That is, while we’re trying to lose weight, we count the lowest weight of the week. That gives the lowest weight at your most dehydrated state. On the other hand, other weight-loss programs have you calculate the average of the week.

However, no matter what method you choose, you shouldn’t take one measurement as what best depicts the state of your water weight, because that’s simply not how it works.

Your weight is supposed to be going up and down on a daily basis. That’s just how it should. One measurement is just not a good representation because you might be at your highest water weight, where you’re quite bloated.

So, the remedy is to understand water weight. First, go and watch my video and second, weigh yourself more often. Don’t just take into account one measurement. Double-check it. Keep weighing yourself to see what is a better representation of reality.

2. Don’t doubt that you’ll get to a healthy weight

This reason is very common to people with poor body image who let the scale ruin their day or ruin their week. They constantly have this scale anxiety as to whether they will succeed at weight loss or not.

And that scale anxiety is triggered when they step on the bathroom scale, after days of being on a calorie deficit, and they expect the scale to move, but the scale doesn’t move! And now it’s day 3, 4, 5 or more, and the scale is still not moving!

Now that is self-doubt speaking. What happens here is that you have the scale, the scale is showing a number, and you then make that number mean something about your future. It’s not the number that’s the problem, it’s what you think about it.

So, let’s just do this experiment: forget the scale.

Now I want you to think about, for just a second, about how you’re never going to lose weight, and that no matter what you do, you’ll stay stuck. Despite your best efforts and you’ll always have that problem.

How do you feel now? Doesn’t this put you in a bad mood? That was just an experiment to show you that it’s your thoughts that create your bad mood. You don’t need the scale to not move for you to have those thoughts. You can have those thoughts on your own and feel bad about your current weight, eating habits or body composition.

Why do that when you can also do the opposite?

You don’t need the scale to validate the fact that you can go ahead and lose weight and meet your goals.

You can think in a certain way. You can think about how you’re making progress, about your lifestyle changes, and how you’re going to build yourself up. If you feel optimistic and get in a good mood, you won’t need a scale to move to validate your effort and make you feel good.

In essence, separate the number of the scale from what you think about yourself.

No matter what the scale shows you, you always have a choice: Either you think as a person who will go ahead and get to her goal weight, or as a person who will struggle with weight loss and always have a problem.

3. Obsession with the Scale vs Healthy Relationship With The Scale

You’re either obsessed with the numbers, and want to look at them all the time, but that might also coincide with a very strong aversion to weighing yourself. This is again usually derived from self-doubt. What do I mean by that?

It means that the scale just provides you with data because it’s simply a tool that measures your weight.

Another tool is the speedometer in your car. This speedometer in your car shows you the speed of the car.

Healthy relationship with the scale

So let’s say you have an aversion to looking at the speedometer and you are like, ‘no, no, I don’t want to look at it! I don’t want to look at it!’ That is a recipe for you to either get into a car accident or get a ticket at the very least.

Or imagine that all you want to do is look at the speedometer because you are obsessed with it. So instead of looking at the street as you’re driving on, you are obsessed with the speedometer. That’s also a recipe for an accident because you’re not supposed to be fixated on the speedometer. You’re supposed to be looking at the street, and it’s the same thing with the scale.

A healthy relationship with the scale is when you can use its data to make appropriate adjustments. A healthy relationship is when you don’t have an aversion to weighing yourself and you’re not obsessed with it.

The speedometer is a great example because most people don’t have an obsession or an aversion to it, and this is how it is with most tools.

Let’s also talk about measuring your tire pressure.

It’s not my favorite thing to measure the pressure of my tires. But if I have to do it, I will! It’s not like I will say, ‘oh, my God, I’m going to have to measure my tire pressure.’

No, it’s just that the aversion is created by the thoughts you’re coming up with and the thoughts you’re coming up with ultimately have to do with whether you’re the person who doubts herself or the person who believes that you’re going to get there.

That can be a choice because you can adjust those thoughts. You can tweak them to help your mental health.

If your thoughts make you freak out, start questioning them. Is it really true you will not get to your weight? Is it really true that what you’re doing is not working?

Remember that you’ve made some positive changes and that you will keep making more.

4. Fear of Being Judged For Your Weight

If you don’t want to weigh yourself because you are afraid that people will judge you based on the number on your bathroom scale, then this is likely related to weight stigma. I briefly mentioned that in my body positivity video.

Weight stigma negatively affects people with overweight or obesity. For example, one bias is associating laziness with obesity. Or that people with obesity or overweight have “let themselves go.”

So if you’re afraid of being judged for, e.g., what you’re eating, it’s very likely this is connected to these implicit biases.

Here’s a story that one of my weight loss clients told me. She had a friend who also had extra weight, and every time they went to the bar, they felt out of place. She said they thought of it as a place for slim, cool people, and hence, she and her friend did not fit it. She had that irrational fear that somebody would just tell them ‘Hey, you can’t be here!’ because of their weight.

So I asked her, ”hey, let’s say instead of having extra weight, you were black and somebody just walked over to you and said, ‘hey, you can’t be here because you’re black” Wouldn’t you think of that person as racist? Wouldn’t you use a number of curse words to describe this person?

By that, she could clearly see that this behavior speaks volumes about the person who is executing it, but nothing about the person who is on the receiving end. When someone says something similar to you, say ‘hey, that’s just a bias. It says nothing about me, okay?’

And by the way, sometimes the other person might not even have those biases. They may not be thinking what you think they’re thinking. People are going to think however they want to think. They have infinite ability to surprise you with how differently they might be thinking about what you expect them to do.

So, whatever they’re saying or not saying, know that you don’t really know what they’re thinking.

But let’s just say that they are indeed judging you the way you think they’re judging you. This judgment reveals information about them and not necessarily anything about you. You’re equally valuable and worthy irrespective of what any person says because nothing has changed about you.

5. Fear That You Might Need To Lose Weight

This usually happens when, say, you’re back from holiday. You don’t want to weigh yourself because you don’t want to see what happened when you were on holiday. Meaning ‘oh, all the things I’ll have to do!’

This is common with diet mentality. People who deprive themselves to lose weight, will naturally not want to deprive themselves again to lose extra pounds. So you will not wan to risk discovering that you gained weight because you don’t want to deprive yourself to lose weight.

There is another way around this that we teach in the Fitness Reloaded Habits Academy. We do not deprive ourselves, and we also won’t overwhelm you. Rather, you’ll start with small steps. You’d change your habits one by one so that you lose weight through lifestyle change, and eating more food – not less.

My point is, there are other ways out there, and you should stop trying to lose weight through deprivation because that just keeps you on the rat race of fat loss. This is because you will be depriving yourself and losing some weight only to gain some because the environment is so obesogenic.

The environment will always be trying to make you gain weight because that’s simply a problem we have nowadays. Our lives are too convenient, and there’s an overabundance of food that makes you want to overeat calorie-dense food.

The environment will be trying to make you gain weight and if your strategy is deprivation, then you will always have to do that. So I don’t blame you for being afraid to step on the scale. I wouldn’t want to step on that scale either. I’d think that if I find a number that I don’t like, I would have to deprive myself. That’s not fun.

Leave a comment

Now that we’ve come to the end of this article, share with me your experience with gravitophobia in the comments. Which reason was/is the most representative of you, and what strategies are you going to use to overcome it?

In summary, use the scale as a simple tool that gives you a number and not something that says anything about your personal worth, and definitely not something that you want to avoid. Just be cool and chill around it.

I hope you liked this article and learnt a lot. If you did, please share.

If you hear weight loss affirmations (check out this list on reddit), like “everyday I’m getting thinner and thinner” or “I am going to hit my perfect weight” and you want to roll your eyes then keep reading, because repeating a statement you don’t believe won’t bring results!

If you want results, then you have to personalize your affirmations so that they really work, help you lose more weight and hit your weight loss goal.

What are some good affirmations for weight loss?

Affirmations are a popular topic with people who are into self-development and positive thinking. The problem is weight loss affirmations only work if they feel true to you. Like I said earlier, if the affirmation for weight loss does not feel true to you like “I no longer feel the need to eat ice cream or unhealthy food,” you’re like, yeah right, and eyeroll…

If that’s the affirmation, then it’s not going to work and you repeating it will only make you feel worse and will ultimately lead to a negative thought headspace. It will not make you feel any better, OK. And that is counterproductive.

Let’s talk about it today because I’m going to teach you a technique so you can come up with your own, positive affirmation or affirmations, the ones that actually work and the ones that help you move forward on your weight loss journey and hit your ideal weight.

Want to give your affirmations the very best chance of actually succeeding? Introducing the “but” technique.

I call it “the but technique”. But, b-u-t, only one “t”.

Here’s how that works. You make a statement and then after that statement, that does not feel true, then you add a “but” and then you come up with reasons, with ways to continue that sentence after the “but.” And these will be your new affirmations.

Now to explain this to you, I’ve come up with two examples to discuss today. I have them here on my phone so that I will explain to you how to use “the But technique” when it comes to weight loss affirmations.

Let’s say the affirmation is “I have the power to change my body via healthy weight loss.”

You’re like, yeah, right. As if that were actually true!

OK, so let’s say that this sentence does not feel true to you because you feel defeated with weight loss, healthy eating or negative emotions. So what that actually means, meaning what actually feels with you is “I don’t have the power to change my body.” OK, this is what you actually believe.

Now if you carry on with this belief, it’s going to be very difficult for you to lose weight and make healthy choices, because why would you even try if you don’t have the power to change your body or even start a healthy diet, why would you even try to create any better habits if you don’t have the power to change your body and achieve permanent weight loss?

But that’s what you believe and this is your starting point. So we start out with a sentence that feels true. “I don’t have the power to change my body,” but OK, that’s when the But technique comes in.

• But “I can eat a little salad tonight,”
• but “I can go out on a five-minute walk today.”
• But “I have changed my life in the past. Maybe not weight loss wise, but in other ways, like with career or other family choices. So maybe it’s possible that I can change my life when it comes to health and forming a healthy habit as well.”
• But “just because I have not succeeded so far doesn’t mean I will never actually succeed.”
• But “I can actually clean the junk food out of my fridge and pantry this weekend and take out all the foods that really make me want to overeat and gain extra weight.

And that’s going to be one step ahead towards positive thought. I can actually do this on Saturday morning after coffee.” Write that down, but “I can also go hike with my girlfriends, not the sixty-minute difficult one, the thirty minute one.” These are just some examples.

OK, maybe you don’t need to go clean your pantry to start making healthy choices. You don’t need to clean your kitchen; you don’t need to go out and hike. But this is a demonstration of how the technique would work to create positive weight loss affirmations.

So you take out a negative statement, one that stops you from making progress, and then you add a “but”, and then you come up with reasons that will soften it because now you don’t have the power to change your body. Really? You just came up with a number of ways that could affect your body and make a positive change.

And also, you come up with ideas about things you can actually do. So, this was the the But Technique in action.

Master The But Technique and Change your mentality from destructive to constructive!

Now, let’s move on to example number two. Let’s say the affirmation you’re hearing is:

“I love my body in the mirror and I love how I look, even if i have a little excess weight or body fat.”

And the recording goes like because usually those affirmations, they have this relaxing music in the background and says, “I love my body. I love looking myself in the mirror.” This is a positive mindset.

But in reality, for you, when you look yourself in the mirror, you want to cry, maybe because of that little bit of extra fat or uncontrollable binge eating.

I look myself in the mirror and I want to cry.

This is your starting point

Let’s assume that this is your starting point. Demonstration of the But technique.

• But I can wear cuter clothes, more colorful and more flattering,
• but I can put on some nice jewelry,
• but I can pull my hair up in a way that makes my eyes pop.
• But I don’t have to love my current appearance in order to make progress.
• But just because I’m not happy with my appearance right now doesn’t mean it would always be like this.
• But it’s possible that my perception of myself is different than the perception others have of me.

My perception of myself is only a perception, it’s not necessarily objective reality, but I can take steps to change my body for the better, but I can get fitter, but I can start going to the gym, but I can prepare my favorite healthy tacos to bring at work tomorrow, but I can make healthy food choices.

Here’s how you would use the But Technique when it comes to weight loss affirmations

Step 1: You hear “weight loss affirmation” and that makes you want to roll your eyes. You take this affirmation and you actually define what is the statement that you actually believe.

OK, so let’s say I’m getting thinner and thinner every day. If you don’t believe that, what you actually believe is, let’s say, I’m getting fatter and fatter every day or I’m not getting anything thinner.

So what is it that you believe? What is that statement? Now, that statement prohibits you from making progress and achieving successful weight loss. So, your goal is to weaken it because usually it’s not even true. I mean, this is just something you believe. But just because you believe something doesn’t make it true. Just because you believe you can’t change your body, doesn’t actually mean you can’t change your body, or even a bad eating habit.

Step 2: So, you take that statement that feels true and that’s also prohibiting your progress and then you add a “but.”

But then after this but, you’re going to create a list of reasons to follow that statement with. And then when you read them all together, you realize that your first statement is like it was a very shaky statement and a lot of holes into it. And that was your belief. But it was not exactly accurate in reality. And this way you help weaken that negative perception in your subconscious mind that was holding you back and start to develop a healthy relationship with yourself. OK, and those bad statements become your new affirmations.

Step 3: Put it all together

I don’t have the power to change my body, but I’m not so sure about that anymore. Maybe I can change my body and now after doing this exercise or eating healthy food, I’m like maybe I can change my body. I think I can achieve weight loss success with a proper weight loss program.

I think it’s possible to control my weight gain. I think I can take some steps to change my body and develop a healthy eating habit. I’m not sure I can change it to the degree that I would like to change it. But there’s no doubt that I can make change happen now and try to achieve a healthy lifestyle.

How much change? Well, time will tell. How about we get started and try to not use negative emotions? We will get going and see how far we can go and try to hit our ideal body weight or desired weight. I hope you enjoyed this article about weight loss affirmations.

It’s very important to affirm the things that you believe and create a daily affirmation, because affirming things we don’t believe will only make you feel worse. So if you’re saying positive affirmations and those affirmations make you feel worse, it’s because you don’t believe in them, sign, that’s your cue to go apply the But technique on that.

So then you can come up with positive weight loss affirmations that actually feel true or so that you prepare yourself to actually be able to say that original affirmation and believe it, because you’ve gone through the But technique and you have a better view of reality because you went through the But technique.

You’re not as biased as you were before. You’re not just seeing one tree. You’re seeing the forest, as you allow your mind to expand and see beyond your original perception. If you like this blog, please consider the free trial, or subscribing, so you get more information like that. They help you lose weight and change your life for the better, improve the quality of your life.

Thanks a million for reading and I’ll see you again next time.

This is why it’s important to shift your mindset, and not try to lose weight from a place of self-hate, but rather from a place of self-love.

What is body positivity?

According to wikipedia:

Body positivity is a social movement focused on empowering individuals regardless of their physical weight or size, while also challenging the ways in which society presents and views the physical body. The movement advocates the acceptance of all bodies regardless of physical ability, size, gender, race, or appearance.

However, there’s a difference between the body positive movement, and actually practicing body positivity.

The body positivity movement is closely related with the fat acceptance movement. Both movements are great in that they have highlighted the effects of weight stigma, fat shaming, and fight against that while supporting body confidence.

However, at the extreme ends of both movements, there’s also fight against “diet culture” as well as any attempt to lose weight.

In fact, some proponents of these movements (“fat activists”) claim that overweight and obesity have no effect on health. That claim is simply not true. Fat, especially the one centered around your waist, is increasing your health risks, from fatty liver disease to ovarian cancer caused by the excess estrogen produced by the excess fat cells. Excess weight in general additionally strains your joints.

That said, a poor body image that makes you hate yourself and hence want to change your body size no matter what is an attitude that can lead to eating disorders, binge eating, and extreme body dissatisfaction.

We should be able to do the best for our body, without discriminating against fat people, and without falling into lies that overweight and obesity do not increase health risks.

On a personal level, like I said in the beginning, being body positive while losing weight will increase your self-esteem, and tremendously increase your chances of success and will help you create healthy habits.

Now before we move on, let’s address the elephant in the room:

Can you be body positive and want to lose weight?

Let’s first talk about can you even be body positive when you want to lose weight? Some people think we can’t, some people think that you just have to love yourself exactly as you are and that wanting to make any changes at all means you don’t love yourself.

And I completely disagree with that. Body positive is being kind to yourself and being, and wanting the best for your body. And there are some people out there who say that, let’s say having excess fat makes no difference when it comes to your health. But that is not true.

Like I said, excess fat is not healthy, especially when it’s centered around your waist (check out your waist to hip ratio). The more fat you have, the higher your risks go. And you will be seeing aches and pains and strains from that as time goes by.

So wanting to lose weight and improve the quality of your life, that is an act of self care. Some people think of self care as, let’s say, taking a bath or some other people think of self care as having a glass of wine. Lose weight is self care. Wanting to reach a healthy weight is self-care.

Of course, not all weight loss programs are self-care, because it can be punishment, and we’re actually going to talk about it in the five ways, so now that I’ve cleared that up, let me get started.

5 ways to be body positive while losing weight

1. Don’t project negative qualities to a fat person and positive ones to thin person.

For instance, many people think that fat people are lazy. Even fat people might feel like this is true about them. They might see themselves as lazy and thin people are not lazy. Well, you have to recognize that this is a bias. Now whether you are lazy or not lazy has nothing to do with your weight.

It really hasn’t. It’s just a bias. And that’s why it can also be frustrating many times. So let’s say if you’re heavier and you catch yourself berating yourself as lazy, this is usually never the problem. And we actually go through that in the Academy with my clients whenever they say, oh, I should have had more willpower or I just didn’t feel like doing it. When you dig deep, it’s usually not laziness. It’s something else.

That’s a process we do in coaching. But I really want you to have this very clear in your head that it’s bias, it’s only bias. And by keeping up with this bias, you also prevent yourself from finding the actual causes behind the things you’re looking for.

So if you’re wondering why you didn’t go for a walk, maybe laziness is not the reason and likely it is not the reason. Maybe it’s something else. But if you think it’s laziness, it’s going to prevent you from actually finding the real cause.

And also it’s a bias, especially when you’re projecting to other people for whom you know nothing about other than whether they look slim or big to you. And don’t let me even get started with people who, let’s say, had overweight or obesity since they were kids and now they’re adults and they still have that. It’s clearly not because of their efforts, or non-efforts. It’s it was not their fault that they gained weight when they were little. OK, because when you’re a kid, it’s not your fault if you gain weight. So you don’t know their background history.

2. Don’t project positive qualities of fat people and negative ones to thin people.

So just like you may think, that let’s say fat people are lazy and thin people are not lazy, you might do the opposite. You might be thinking that let’s say fat people can enjoy and live life while thin people are miserable.

And many people, when they’re trying to lose weight, they have this bias in their heads, and that their identity, someone who has excess fat, is someone who can go out and live life and enjoy, and where they are moving towards to might be a place where they think they’re going to be miserable or they will just not be able to enjoy life just as much.

OK, this is, again, a bias. It’s an assumption you’re making. It’s not even true. And it’s funny, especially when I encounter this with my clients, because we go in and dispel the myth that because they are increasing their quality of life and they are enjoying the things they are doing to become slimmer and get rid of the excess fat and also improve their habits, which is what we’re doing in the Habits Academy. So they realize that this misconception they had was just that, a misconception.

Any projecting of any qualities to fat or thin people should be examined: is it really true or is it just an assumption?

3. Obesity is not a choice.

So many people think that obesity is a matter of personal responsibility, OK? It was your choice. It was your overeating, your lack of exercise, and that’s why you gained weight. But that is not actually true. Or at least there is a kernel of truth, which is why it’s so believable. But that is not the full picture, which is why thinking that obesity is a choice, is misleading, and hence making everything your personal fault, is just not true.

What happens here is the effect of the environment. And you got to understand this. If you were the exact same person born, 100 years ago you would have had a different set of problems and chances are overweight and obesity would not be one of them. Why? Because the environment was different. It had different food cues. You didn’t have the food industry engineering foods that make you overeat, or being sedentary and lack of physical activity being the norm.

And I want you to really understand this, because I see some of my clients, they are very hard on their previous selves, meaning before they started with the program, like they might be thinking, oh, I was trying to diet for all these years and I wasn’t doing really well, blah, blah.

And they think that it was, that they didn’t do something well, they think it was their fault. First of all, you have the effect of the environment and nobody talks about that. It’s very rare to see people talking about what the environment is doing to you, let alone to teach you how to create the habits to shield yourself from this environment. And at the same time, you have all these fads around us and hype. It’s very misleading for a single person, for the average person, to understand what they really should be doing to lose weight.

And I know it might sound simple. Oh, people say eat less, exercise more. That’s actually not even true. At Fitness Reloaded we’re eating more not less because that’s deprivation. Don’t want to do that. Deprivation is a a bad strategy, it is a failing strategy when it comes to losing a lot of weight. But that’s what many people think, at the very least. And at the very least, it sounds simple, but it’s not simple in execution. Go watch the video about the effect of the environment, you have to understand this first.

4. Take care of your appearance right now. Don’t wait for later for when you’ve lost the weight.

OK, so you want to be body positive, you’re going to go wear nice clothes right now. Colorful clothes, flattering clothes. You’re going to put on some jewelry, maybe some makeup, whatever makes you feel good about yourself.

Don’t wait until you’re thirty pounds, fifty pounds, one hundred pounds lighter, for you to start taking care of your appearance. Be kind to yourself. Look yourself in the mirror. Take care of this body that you have. Be nice to your body. It’s part of being nice to your body to take care of your appearance. How about that. Don’t wait for later.

5. Focus on improving your quality of life. Don’t make a quality of life worse in order to achieve an outcome, meaning in order to lose weight.

This is critically important because many people see weight loss as punishment. I’m going to punish myself by eating only salad and by exercising two hours a day. This way, I’m going to lose weight. And that is not body positivity. Body positivity is improving the quality of your life. OK, and you start improving the quality of your life right now, not after you’ve lost the weight, then I’m going to improve my quality of life. No, you start improving your quality of life right now.

And the behaviors you do to lose weight should be building that quality of life up. For example, in the Academy, you may start walking more, and being active makes you feel good. It’s a good, healthy, happy that will help you live longer. By the way, it also helps with weight loss. You will be changing your eating patterns, OK, not just for the short term so that you lose some weight. No, that’s how you’re going to be eating starting now and for the rest of your life.

And it’s a healthy eating pattern that makes people feel good. So after they build it up, little by little, they build it up, and then if, let’s say they have to go travel and then they’re subjected to the effects of the environment, that does not have the high fiber, high volume foods that we’re eating like, oh, it didn’t feel good. I was just eating whatever when I went to travel and I didn’t feel good. I didn’t feel good.

So you improve the quality of your life starting now, and if you don’t know how to lose weight by improving the quality of life, OK, don’t go start a punishing restrictive diet. Figure that part out first.

Sign up for Fitness Reloaded. We can help you with that, this is exactly what we’re doing, but this is really what weight loss is about is taking care of your body, OK, wanting the best for yourself, for your health, for your energy levels, OK for your confidence, and this is how you end up living more of your life, not hiding yourself.

So I hope you enjoyed this video. And I’m curious to know which one of the five ways do you think is more relevant to you? So how are you going to be more body positive right now as you’re losing weight?

Let me get started by explaining some concepts, like “calorie budget”, “calorie deficit”, and “calorie investing”, and then I’ll answer the question about good and bad foods.

Every day you have a calorie budget.

This is like you have a certain money every day to do with it whatever it is that you want to do. So you already allocate those calories by making different food choices, and when you’re counting calories you know exactly what calories you invest with each food choice.

Same with your money. You have a certain amount of money and I’m pretty sure you may have an investment portfolio or a retirement account or you spend some money, you go on vacation, you pay maybe for a gym, like you make decisions about your money.

OK, now you do have a Calorie Investing Portfolio, but that means that portfolio is performing as it should, or better said as it could, because if you were to optimize it, you would get higher returns, which is what Calorie Investing is.

Same thing with money. If you optimize your money, you might be making more out of your investments. OK, maybe you’re going to sell some bonds and buy some ETFs. I don’t know. But there are things that you can do to increase your return. OK, and totally same thing with your money.

To lose weight, you’ll need to be on a calorie deficit.

When you consume fewer calories than your body needs for maintenance, and reduce your energy intake, then you’ll be losing fat. This is what a calorie deficit is.

Cutting calories will help put you on a calorie deficit. However, calorie restriction does not necessarily mean “eat less”. In fact, here at Fitness Reloaded, we eat MORE food, while still on a reduced calorie intake and losing weight.

Want to find out your best calories when on a calorie deficit? Use my online weight loss calculator.

Are there good calories and bad calories?

Let’s discuss on this dichotomy between good and bad foods. Many people think that, oh, those are good foods and that we can eat and those are bad foods that we cannot eat and I want you to stop thinking in simplistic terms.

This is extremely simplistic because it all comes down to context. OK, this is good for what? For example, the color red is a great color to wear if I want to attract attention. The color red is also probably a bad color to wear if I were to go to a funeral. You see my point? Color red is neither good nor bad. It can be both, it depends on the context. So when it comes to food, again, it depends on the context.

What is context when we discuss good foods and bad foods?

There are TWO types of context. One has to do with the intention that was driving the eating. And the second one is related to reviewing that food choice together with the rest of your food choices.

Here are the 5 types of context when it comes to the intention:

#1 Sense of Belonging

Maybe having a glass of wine is increasing your sense of belonging, so it’s good for that. Glass of wine? Not a very good choice if you’re going to drive.

OK, so if you’re optimizing for safe driving, you will stay away from that glass of wine. If you’re optimizing for a sense of belonging, you will go ahead and have a glass of wine.

#2 Pleasure

If you’re having cheesecake, maybe you optimize for pleasure, or maybe you’ve had a bad day and eat to make yourself feel better.

#3 Health

Back to the cheesecake example, if you want to stay under the American Heart Association’s recommendation about limiting saturated fat to 5 or 6% of your calories to reduce risk of heart disease, then you may want to stay away.

#4 Pleasing other people

Continuing with the cheesecake example, if your aunt made the cheesecake and you feel like you need to try it so you don’t hurt her feelings, then you’d be optimizing for pleasing others if you were to go for it.

#5 Weight loss

If you’re wondering whether a food ir good or bad for weight loss, then you have to think about satiety.

Now when it comes to Weight loss, we care about one thing specifically, and that is satiety, meaning you want to get full in fewer calories. This is what you care about with weight loss, because if you can feel full without eating a lot of food, and by a lot of food, I don’t mean a lot of calories, I mean volume of food.

For example, nuts are more calorie dense than fruits. You’re going to feel fuller faster if you consume, say 200 cal of fruit, vs 200 cal of nuts.

The other thing we care about when it comes to weight loss, is joy. Meaning, 100% optimizing for for the really healthy food items, without leaving any room for food calories from what people refer to as “junk food,” might create deprivation which might make you quit.

That’s why at Fitness Reloaded, when you apply Calorie Investing, you will be eating items from ALL food groups, and not make exclusions. Because this is what Calorie Investing is all about: having a healthy diet and making some really good investments with food, so you can then have extra calories that you can spend on high calorie foods, or “save” and lose fat even faster!

Cheesecake: Can it be both good and bad for weight loss?

So back to the cheesecake example. Eating a lot of cheesecake, a food that’s likely to drive overeating and is very calorie dense, might risk giving you extra calories that would go against your weight loss goals.

So is cheesecake bad? Yes.

But at the same time, if you were to never eat cheesecake, when you really love that cheesecake, and if that deprivation makes you quit, then not having the cheesecake ever was a bad weight loss strategy.

So in this scenario, cheesecake is good!

So you can see now that when it comes to weight loss, even the same food, can be good or bad depending on the context!

You have to take into account the intention, i.e., what am I optimizing for here, and also, the rest of your eating, to determine if that was a good or bad choice.

So are good and bad calories always reviewed in context? Can’t we group foods in absolute terms and say that this is a bad food absolutely or this is a good food absolutely?

You can definitely talk in absolutes, because some things are absolutely true, no matter the intention or the rest of your eating. For example, eating trans fat is bad, period. Eating contaminated food is also bad, absolutely.

So just because with the majority of food choices you need to review multiple factors to determine if the choice was good or bad, doesn’t mean that this is true for all choices.

Other than the absolutely good or bad choices, the rest of your eating you still label if you want, using “rules of thumb”, but keep in mind, some choices might still go against your rule of thumb labeling.

That means that if you’re optimizing for health specifically, then you can certainly say that, e.g., cheesecake is bad or kale is good, just like you can say that the color red is a bad color to wear at a funeral.

Weight loss is about increasing your quality of life.

Overall, items in the high-yield an medium-yield food groups, i.e., nutrient dense foods that are high volume and high fiber foods with 6 g of fiber per 100 kcal, plus lean sources of protein, are good when it comes to weight loss specifically.

At the same time, I would refrain from labeling the “negative return” foods, i.e., the high calorie foods such as yellow cheese or high fat desserts, as “bad”, because while they do “cost calories” without any strong satiety benefits, they can make life fun & more enjoyable, and weight loss is not just about getting to the goal as soon as possible, it’s about getting to your goal body weight while increasing your quality of life.

And your quality of life is more than your body weight but is instead a mixed bag of pleasure, sense of belonging with others, and health.

Only this is not true. You can actually make solid progress with either a low carb or a high carb approach. However, you do need to do a high carb diet right. This is exactly why diabetes recommendations do not for example advise against eating fruits, and diets like the Mediterranean diet have been shown to be protective. In fact, here is a summary of the CDC’s guidelines to prevent type 2 diabetes.

As you see, you do not need to cut out sugar and even drop fruits. That said, refined carbohydrates are to be decreased and you have to understand the differences between simple and complex carbs.

A high carbohydrate intake does not mean you’re on fast-track to diabetes and a low carbohydrate intake can be one approach for blood sugar control but if it doesn’t feel like what you’d want to do, the good news it is not the only successful approach!

At Fitness Reloaded we eat a lot of carbs, because we increase our fiber intake.

Fiber makes you feel full in fewer calories. It is cardioprotective and protects from diabetes. Unfortunately the average American only eats around 12 g a day, when the guidelines recommend a minimum of 25 g. In the Weightproof program we’re aiming to get people to 40 g or more. For reference, the centenarians in the blue zones can easily be in the 50s, 60s, or 70s g of fiber daily.

So I’m going to touch on the low carb vs high carb today by discussing the example of one of my coaching clients, Amy, who signed up with higher a1c and C-peptide levels and had questions about whether the high-fiber, and hence higher carb nutrition recommendations in the program would help her prevent prediabetes. E.g., should she be eating fruit? Are carbs really ok?

I will be updating this case study as Amy keeps moving on through the program. As of May 2021, here’s what Amy has achieved in her first 5 months:

• In her first 3 months in the program her C-peptide went from 3339 pmol/L to a normalized 714 pmol/L & a1c also normalized below the prediabetes level
• By month 4 she broke through the barrier of losing and regaining the same 20 pounds over and over, then getting stuck
• And as of publishing this review, i.e., in her first 5 months, she lost 22 lbs!

Bravo Amy!

The Beginning: Over 8 years of weight cycling, goal was to lose 70 lbs

At the end of 2020 Amy, a Canadian woman in her 50s, joined our coaching program needing to lose over 70 lbs and aiming to reduce her body weight from the 190s to the 120s.

That was not her first time trying to lose weight. In fact, she sent me this screenshot that showed her struggle with weight loss & subsequent weight gain since 2012.

I feel like I’ve struggled with my weight most of my life. I only remember a few times in my life where I felt thin. Over the past 6 years, my weight has increased significantly, and I have tried a lot of different programs/diets to lose it. I’ve basically lost the same 15 – 20 pounds over and over again.

You can see that she kept on losing about 20 lbs over and over during the last few years. This is called “weight cycling” and is extremely common with weight loss clients.

This is one of the reasons I’m fixated on helping people not just lose weight but become WEIGHTPROOF. Because unless you develop a solid lifestyle that repels fat gain, then it’s only a matter of time until the weight you lost starts creeping back in.

From an unsustainable Low Carb Diet to a filling High Carb Diet

Amy’s blood sugar levels were elevated in 2019 so her doctor recommended a low carbohydrate diet. However, Amy wasn’t able to stick to it in 2019 and regained the weight she lost.

In the fall of 2019, my doctor was concerned about my blood glucose levels and suggested I go on a low carb diet. I was able to stick to this for a while and lower my numbers. However, I gained the weight back again in 2020.

In the fall of 2020, I was again looking for a program and stumbled on an ad for Fitness Reloaded. I had worked with Maria in a trail program many years ago. Because I had like what she had offered then, I decided to sign up.

In fact, when she signed up her C-peptide & a1c levels were elevated again. However, within 3 months of following the program, both normalized!

I was surprised by the focus on fibre as most programs now are focusing more on low-carb options.

Her doctor was very happy with the results and applauded the high fiber strategy:

My C-Peptide numbers were high again when I was tested in December, so I was concerned that this was not going to work for me. However, when tested again in March, after I had been doing the program for over 3 months, my numbers were in the normal range and my doctor was thrilled.

Now if you’re new to prediabetes and blood sugar control, you may be wondering, what is C-peptide? What is the function of c-peptide?

The c-peptide test is a blood test used for the treatment of either type 1 or type 2 diabetes. It indicates how well your body produces insulin. Insulin helps move glucose from your blood into your cells.

Why is c-peptide used as a marker for insulin?

When the pancreas produces insulin. The same cells that produce insulin also produce c-peptide. In fact, c-peptide is a byproduct of the insulin production. When you measure the amount of c-peptide you can estimate the amount of insulin produced.

What do the results mean? What does high c-peptide indicate?

A low c-peptide level indicates that little insulin is being produced, and that may actually be normal if you have not eaten recently. A high c-peptide level indicates that there are high insulin levels produced. This can be an indication of type 2 diabetes, obesity, or insulin resistance, where the body is producing higher levels of insulin in its attempt to normalize blood sugar levels.

With a normalized C-peptide and a normal a1c that was below the prediabetes level, Amy put that the prediabetes fear behind her within her first 3 months of the program.

How Amy’s Health Habits Changed in 5 Months

First off, I need to acknowledge that Amy started the Weightproof program with the right mindset. She wasn’t looking for a fad diet to lose body fat:

I didn’t really know what to expect at the beginning. Because of working with Maria in the past, I knew that this was not going to be a “quick fix”. I could see that the program included some mindset courses, and I have already been trying different things to create better habits, so I knew that it would be a good fit. Other than that, I didn’t know much about the program.

I knew that I needed consistency and accountability, because that was what was lacking in everything I did on my own. I would try something for a few weeks, then get distracted or disappointed and then try something else.

At Fitness Reloaded we set weekly habits that we make progress on week by week. In fact, this is one of the things that Amy credits her success to:

What I like most about the program is the focus on weekly goals. I need to lose over 70 pounds and that can be very intimidating. But by focusing on just what I need to do for that week, it keeps me working towards my goal without being distracted or disappointed.

Other than the 22 lbs fat loss and the improvement in lab results…

Amy has so far lost her first 22 lbs.

Here are some other goals that Amy has been implementing in her journey to becoming Weightproof.

Healthier diet with higher fiber as she moved to a high carbohydrate low fat diet

Higher carb diet with complex carbohydrates: Her fiber went from 165 weekly grams (23.5 g a day) to 33 g a day.

She started exercising — in the morning!

My new exercise habit: I wake up early to exercise during the week. This is something I have never been able to do before. While I still find it a bit hard to get up early, I love the fact that I have already done 15 – 30 minutes of exercise before I start work and I’m usually in a good mood in the morning.

— Amy

Steps

Amy went from fewer than 5000 daily steps to hitting 8000 steps daily! Increasing activity levels, helps raise your metabolism which in turn protects from weight gain.

Seafood

Amy was rarely eating seafood before she joined, yet she always wanted to swap some meat with seafood options. She went to eating seafood twice a week!

Finally, what is it that has made Amy successful?

Any diet that helps put you on a calorie deficit will create fat loss. However, decreasing your calorie intake alone does not guarantee success. It does not guarantee you’ll lose all the weight & won’t get stuck, and it does not guarantee you won’t gain it back.

And while this is an ongoing case study and Amy still has 40something pounds to go, this is the most successful she’s ever been in the last 9 years!

Some take-aways are:

To get good results from losing weight then you can’t just follow a plan you hate. So if you like carbs, then don’t try to live without them just for the sake of weight loss. A high carbohydrate diet may be exactly what you need especially if you’ve had negative experience with a low carb high fat diet.

Consistency and habit building: this is the longest I have been able to stick to any program and I am building some great habits that will help me with my long-term goals.

Attitude change: I was very skeptical in the beginning even though Maria assured me it would work. Now, as I continue to lose weight every week, I am becoming more confident that it will work, and I can lose all the weight I need to.

If you want to learn more about the Weightproof program, please sign up for our free Weightproof course here. You’ll learn how to build a WEIGHTPROOF lifestyle that protects your from fat gain, including what to eat to lose 30+ lbs by actually eating more food!

Most people blame themselves for weight gain. Sometimes, they also blame other people.

They say, “oh, you bought, so you bought this, or you bought this other thing, and the fridge is full,” but for the most part, they blame themselves. And that is actually not accurate because the big reason why you have a body weight problem is not your willpower or your discipline or your overeating or your big appetite.

Instead, the big reason why you have a weight problem has to do with the environment. The environment makes you fat.

So today I really want to drive this point and I want to help you understand what it is that the environment is doing to you that drives obesity.

In fact, I was just going over the stats and I read on the CDC website that 73.6% of Americans over 20 years old are either overweight or obese. 73.6% have either overweight or obesity! Obesity epidemic or what?

#1. SAD: The Standard American Diet.

OK, the acronym is SAD because indeed this diet is sad. The characteristics of the Standard American Diet, not enough vegetables, not enough fruits, definitely not enough fiber. The average American has maybe 12, 13 grams of fiber a day. The minimum requirement is 25 grams. People in the blue zones? Over 50 grams. OK, just to give you a sense of scale. Also, the Standard American Diet is higher in sugar content, salt and fat, and meat.

Okay, so let me get started by addressing meat. I’m not saying you shouldn’t be eating meat, OK? That’s not where this is going. I’m just saying that nowadays we’re eating more meat than in the past when we were eating more vegetables, fruits, and fiber. OK, now this combination here of sugar, salt, and fat is actually a very interesting combination because it has been shown by science that foods that contain a combination of those, even of two of these, like, for example, salt and fat, what is salt and fat? Chips, chips both have salt and excess fat. Or sugar and fat, what is sugar and fat? Donuts.

OK, what do those processed foods do to us? They make us overeat. You have one and you want to have another one. They’re actually engineered to drive overeating. OK, and we have a lot of these mostly refined carbohydrates (with or without dietary fat) around. OK, so the Standard American Diet has a lower food intake of fruits and vegetables and fiber-rich foods in general, and higher consumption of processed food, and that might end up having a combination of sugar, salt, and fat that also drives overeating, and also higher consumption of meat.

OK, so if we were to take you from living in this day and age in, let’s say, the United States of America and put you, the exact same person a hundred years ago, OK, you would have a different weight. OK, because the environment around you will be completely different. You will be eating different foods. You will be moving differently, which is my second point.

#2. We have lower levels of physical activity.

Most of us have office jobs. Many of us have long commutes. Well, nowadays, many of us work from home. The point is we just sit all day. So if you were to, let’s say, wear a pedometer, a step counter, many, many people would have less than 5000 steps a day, that’s sedentary.

To compare back in the day when they measured, the Mediterranean diet, OK, the average person from Crete, OK, I am from Crete. I grew up in Greece. The original study, the seven countries study that showed the Mediterranean diet as the best for heart disease and the specific population that beats all the other populations was was in Crete. OK, and those people that were studied were in the age of my grandparents. Back then, you know, the average activity a day? 10 kilometers! Now, it’s like less than five thousand steps a day.

So obviously, if you were to be moving more because you need to. It’s not like back in the day, people were not just going out for a walk, they were moving because that was what life required of them.

Many of them were farmers and they were actually walking to their fields and then they were walking around in the field all day doing things. This was driving activity up, which in turn was decreasing fat accumulation. Now, we don’t need to do that, we can just go to the office and sit on a chair and we have no reason to move around, and that is reflected in our weight.

This is actually part of NEAT (Non-exercise Activity Thermogenecis.) It’s a major contributor to our metabolism. You can read more about it in the fast metabolism diet.

#3. Overabundance of hyperpalatable triggers.

I mentioned the high sugar content, salt, and fat earlier, right? These are hyperpalatable foods that act as triggers that drive overeating and fat gain, like muffins and donuts.

You go to work, and somebody brings something to offer. And what is that thing that they bring?

Did they bring oranges? No. Did they bring carrots? No. Oh, muffins. Oh maybe cookies. Yeah. Something along those lines. All this stuff that make the Standard American Diet, a diet that makes you fat, there is an overabundance of those things that are easy to overeat, easy to increase your calorie intake, and easy to ultimately increase your fat stores.

OK, like even if you’re trying to avoid them, either to eat healthy or to support your calorie deficit, they come to you! Because this is how the environment is built up and this is what people do nowadays. So they’re just in front of youm and what did we say about those foods?

We said they are engineered to drive overeating. So even if you’re like, I’m just going to have just one. Yes. I mean, that’s what you’re thinking. But this thing is designed to get into your brain, OK?

And it gets to your brain.

And then stopping is really, really, really, really hard because this thing is actually designed to get into your brain. OK, so it’s not really bad, your willpower and your discipline. OK, there are bigger forces in action when this happens. And that’s how easy it is for your body fat percentage to go up, even if you yourself do not buy those processed foods.

#4. Difficult to find high-fiber whole foods.

This is really, really important, because it ties directly to the mass delusion we’re under about what is really healthy. What is healthy? This is a fascinating topic. OK, let’s say you make dinner, you think your dinner is very healthy with “good calories” in it. And you’re going to find that sometimes in those meal kits, the meal kits that they that they sell and you can get a subscription to, and they say, oh, get our healthy dinner.

OK, let’s say your dinner is 500 calories. OK, so not too high, not too low. 500 calories and half of your plate has, let’s say, green beans, OK. And you’re happy. You’re like “I’m eating my vegetables. Look at this! This is a healthy dinner. Half of my plate has vegetables.” OK, now let’s think about this from a calorie perspective, OK? One pound of green beans has 150 calories.

So how much weight is these half plate of yours? How many green beans do they have there? Maybe one third of this one pound? OK, so one pound of green beans is equal to what you get at the store, let’s say if you were to go to the freezer section, and get one bag, that’s usually one pound. So should we say that you’re eating one third of that? Half? But let’s say you’re eating one third of it and that takes it half of your plate.

You only put in 10% of your calories, OK, which is why we’re under this mass illusion about what is healthy. OK, people come to me, everybody who comes to me, in the Fitness Reloaded Weight Loss Habits Academy, they all eat a lot worse than what they think they are.

Even the people who think they’re eating pretty healthy (good quality carbohydrate sources, healthy fats, lean sources of protein), when they actually start following the goals that I give them, they start going through this process where they realize, “oh, OK, now I see.” Because people tell you, “oh, you should eat vegetables” and then you fill up half of your plate with vegetables and you think you’re doing a good job and yet you’re not.

I mean, you’re doing better than not including those vegetables, but you’re not really doing that well. And it’s not really your fault because there’s no good modeling out there, because the environment is built to give you a low-fiber diet that makes you hungry. OK, because high-fiber diets keep you full in fewer calories. Low-fiber diet makes you want to eat more.

OK, because where do we find high fiber? In fruits, vegetables, legumes, also whole grains. You’re going to find the bulk of your fiber in those other categories.

So this is the mass delusion.

So let’s say when people are traveling, when my clients are traveling, I’m telling them, “listen, it’s going to be extremely difficult to try to meet your goals” Because we, every week in the Fitness Reloaded Habits Academy, we have a Habit Diary that has specific habits that we track. So I tell them “it’s very unlikely you’re going to meet your habit goals when you’re traveling because you just don’t have good options, like what are you going to find?”

No, it’s not like it’s bad, but it’s not like it’s good. Maybe you’re going to find a banana, let’s say some fruit to buy or maybe some yogurt with fruit like let’s say when you go to the airport, but when it comes to actually having a healthy meal, it’s really tough when you go out, when you order food, because even the dishes that would be geared into being healthy, there’s so much fat because then they add oils or butters that they change the calorie composition of that dish and you still end up putting in a very small percentage of your calories into the healthy stuff and quite a big percentage into those other calories that don’t help you stay full with fewer calories like the calorie-dense stuff, which is the the oils and the fats and all of that.

Anyway, I was reading that…

About 5% or 3% of Americans just meet the low, the lowest fiber requirement, which is the 25 grams.

if you were to do Calorie Investing, which is what we’re doing here at Fitness Reloaded you would totally be in the top 3%.

And you will not just be eating the minimum requirement, you will actually be eating well. And what I want you to take out of this video is first, it’s not about willpower and discipline, it’s about how the environment and the system is set up, and the system is set up to make you fat.

OK, there’s no question about it. So if you want to be able to not just lose weight, but also not get fat in the future, if you want to be able to not have weight, be one of your problems, OK, then you need a lifestyle that is really weightproof that is going to shield you from more of the hyperpalatable triggers that are around you, from all the not so good options that are at restaurants, and, you know, when you visit your friends houses, I mean, they’re not going to cook in a way that will help you meet your Calorie Investing goals.

They’re going to cook like, you know, the Standard American Diet, and even if they think they’re cooking healthy, are they really? So you need a lifestyle that’s really, really weightproof. OK, so you need to know what that lifestyle looks like and then you need to create it in your life so that you don’t have weight be one of your problems in your life. OK, because what many people do, not many because most people never succeed with weight loss.

OK, let’s be honest about that. But even the people who manage to succeed, even the people who don’t just succeed, but manage to not gain the weight back. OK, so we’re talking about a tiny, tiny, tiny percentage of people, most of this tiny percentage of people, they end up like having, let’s say you go out to drink coffee with they eat, they drink a little bit of black coffee, and they’re going to have like one bite of a cookie, they’re going to be really careful with restriction so that they don’t gain weight. OK, this is not a way, this is not a way to live. Like, in my opinion, this is not a way to live.

OK, it’s it’s so restrictive. So with Calorie Investing, you don’t have to worry, OK? With Calorie Investing, you don’t have to worry, you can go to the coffee shop and you can eat, even the not so good stuff no problem.

And we discuss how that happens in the Academy. So if you have not yet signed up, please go sign up. So I want you to keep that in mind. Mass delusion, it’s very likely you are still under the mass delusion and come on over to Fitness Reloaded so we can burst out that bubble and show you what it means to live healthy, to eat healthy, and also what that would look like for you specifically because eating healthy doesn’t look the same for each individual.

So every person makes a completely personalized plan that matches what they want in their lives, what they want, how they want to live, so they reach a healthy weight and it becomes difficult for them to gain fat.

First off: Why bother with calories in the first place?

Because to lose fat, you need to be on a calorie deficit

Let me get started by saying that in order to lose fat, you need to be on a calorie deficit, that means you need to be consuming fewer calories than your body needs for maintenance.

Maintenance is the state where you neither lose weight, nor gain weight. You need to be consuming fewer calories than that if you want your body to turn into its fat stores and for you to burn more fat for energy, to make up for that missing piece that you are not getting through your eating.

Do you need to count calories to lose weight? What are some ways to lose fat without counting calories?

That said, just because you need to be on a deficit doesn’t mean you actually need to count your calorie intake, OK, because you can be on a calorie deficit without actually tracking how many calories you’re eating.

Many people have done that and there are many different strategies to lose fat without being meticulous about tracking. A low carb or ketogenic diet or vegan diet for example could potentially help you lose fat by excluding foods and assuming you don’t compensate for that with the rest of your eating, then that would put you on a calorie deficit.

But excluding foods is just one possible way to lose fat and that can lead to calorie restriction. Another way is the plain old “eating less” strategy. The best example I’ve heard was about a really big person who used to eat two burritos for dinner and then he just started eating one burrito for dinner and guess what? He lost fat. Why? Because that put him on a calorie deficit.

Overall, whenever you actually lose fat, irrespective of whether you were tracking calories or not, you lost fat because you were on a calorie deficit, OK? That’s how you lose fat. And people with a higher current weight will find it easier to lose weight by eating less or excluding food groups than smaller folks.

If you’re losing fat, it’s because you’re on a calorie deficit. And if you’re not losing fat, it’s because you’re not on a calorie deficit. But that said you do not need to track your calories to be on a deficit. Now, if you have tried different strategies to put yourself on a calorie deficit, yet you’re not losing any fat, actually, tracking your food intake will help you get a better perspective on how much you’re really consuming.

Fitness Reloaded is a program that allows you to eat anything you want – there are no food group restrictions. Pasta, pizza, dairy, alcohol, meat, seafood, you can eat or drink anything you want, as long as it’s your decision.

In fact, when you do “Calorie Investing” well, then you can eat even MORE of the foods that we all know are delicious yet not good for weight loss: cookies, ice-cream, brownies you name it, and not gain weight, or even lose weight if that’s your goal.

So given that you can lose fat with or without counting calories, what is right for you? Before we get started, let’s start out by busting 3 common calorie counting myths.

3 Persistent Myths about Counting Calories

1. Counting calories causes an unhealthy relationship with food and promotes disordered eating

Clients bring this question up to me often: “Is counting calories unhealthy?” There’s this notion that if you track what you’re eating, or being meticulous about it, then you’re on your way to an eating disorder.

Not true!

In fact, it’s when you have an aversion to tracking when your relationship with food is unhealthy. Here’s what this means.

Let’s use a speedometer as an example. If you were to drive around with your eyes fixed on the speedometer, then you’re on your way to a crashing or having accident. The speedometer is something you’re supposed to check only for a second, and then your eyes should be on the road.

So if you’re obsessed with your calorie count and every tiny detail, and use tracking to police your eating, then that’s unhealthy.

But now imagine the opposite.

Imagine having an aversion to checking the speedometer! Imagine not wanting to check your speed.

Now that’s unhealthy too. I wouldn’t want to find out what would happen in the streets if people had an inherent aversion to checking their speed!

So if you have an inherent aversion to calorie counting, tracking your eating habits, and learning more about food, then you likely already have an unhealthy relationship with food.

Tracking is only a tool, and as a tool, it’s neutral. If you overly depend on it, or if you’re obsessed, then that’s not a healthy place to be, but complete aversion or even thinking it’d be unhealthy to track, then that’s not healthy for sure.

One exception could be people with a history of disordered eating. For those folks tracking can be triggering. Just like former alcoholics are better off not having a single drink, same with former eating disorder folks, they might be better off staying away from tracking.

2. “Counting calories does not work because I was on a 1200 kcal diet and didn’t lose any fat.”

Counting calories is a skill.

Many people think that they are doing it right when in reality they’re miscalculate their caloric intake or their caloric expenditure.

And it’s not just the things they don’t add. It’s also the food intake they miscalculate; things that they don’t measure well enough and wrongly estimate their calorie content. Obviously, food intake they forget, like licks, bites, tastes here and there. All those things add up and they might give you a completely different picture once you actually start being meticulous with your tracking.

Another way you may misue counting calories is when you have the “equation” wrong. For example, it’s really common for people to overestimate their energy expenditure. If you overestimate how many calories you’re burning with your physical activity, you’ll be losing less fat, or even no fat.

But as you get into food tracking, you’ll start getting better at the art of tracking, and not only that, eventually, your eyeballing skills will grealy improve and you don’t need to measure everything to get accurate results. You will develop “intuition” and become a “natural” at grasping the energy content and the nutrition quality of each food, just because you’re an experienced tracker.

So food tracking or checking your daily calories is a tool. It’s like you’re on the road, you’re driving, do you know if you’re at 40 mph or 45 mph or even 55?

How many times you suddenly realize you’re speeding or you’re maybe driving too slow? You check the speedometer and adjust. Same thing with food. Food tracking is the equivalent of the speedometer.

3. “Counting calories tells you nothing about the quality of food. Being healthy is not about calories but about WHAT you eat.”

Quantity Vs Quality: So can you eat anything you want, including junk, as long it’s within your calorie goals?

This is a highly contested subject that I think many people do not understand the nuances around it. Let’s say you’re in San Francisco and you want to go to Los Angeles. Let’s say that is four hundred miles. So you need to do that four hundred mileage, and if you don’t do that, you will not reach your destination.

Similarly, if you want to lose weight, you need to be on a calorie deficit. Let’s say if you want to lose 10 pounds, because one pound of fat is roughly equivalent to 3500 calories, that will mean that you need 35000 calories, on a deficit, for you to lose those 10 pounds. This is the quantity of calories, just like the quantity of miles.

That said, let’s go back to the S.F. To L.A. example.

If you choose to go by car, it’s going to be very different than choosing to fly, which is going to be very different than, say, choosing to go by swimming. It’ll be completely different in the time that it’s going to take you to get there, you might not even get there if you choose to swim, OK? And even if we were to think about just taking your car, if you were, you know, you could go and just go if there’s no traffic, but imagine if you had to deal with a lot of traffic!

Same thing with fat loss. So you have those 35000 calories in our 10 pound, “I want to lose 10 pounds” example, that you want to be on a a deficit, but how you do that will completely change your experience: the speed that it will take for you to get there, whether you enjoy the ride or not enjoy the ride at all, whether it’ll be a struggle or a breeze.

Maybe with the traffic example, if you start out from San Francisco and there is all this traffic in your first hour, you might be like, “I don’t want to do this, I don’t want to go to L.A. anymore, I might as well go back to San Francisco,” which is actually something that happens very commonly with people who start diets: They don’t like what it is they’re doing and they go back to where they were and they regain the weight.

This is where the sources of calories actually do matter because they change your weight loss journey.

The 3 Steps To Discover If Counting Calories Is Right For You.

1. If you’re not losing any weight, while you’re trying to lose weight.

When you think you should be losing fat but don’t actually lose any, then it might be time for you to check your “speedometer.” Yes, I’m referring to using a calorie tracker and to being meticulous with tracking your food.

Like I mentioned earlier, too many people think they’re on a deficit when in reality they’re not.

You can be on a deficit all week but get on a surplus every weekend. This is a very commom scenario with any folks who do great when they have control over their envionrments but once they get social calories creep in.

You can have half the deficit of what you think you have and get immensely frustrated. Let me paint this picture for you.

You want to lose 1 lb a week. You think you should be losing 1 lb a week based on your eating. But what if you’re wrong? Let’s say you are indeed on a deficit but half the deficit of what you think you are.

That means it’ll take you 2 weeks just to lose 1 lb of fat. And if you’ve watched my water weight vs body fat video you know that 1 lb of fat is really difficult if not impossible to differentiate on the scale because any fluctuations you suee could just be water weight. You’d need a whole month just to lose 2 lbs. You’re losing, you just go so slowly you may want to pull your eyes out – unless of course you KNOW you are going slowly.

And you know how you’ll find that out? When you start tracking.

2. If you want to accurately know how much fat you’re losing each week.

How accurate do you want to be? One of the biggest benefits that comes with food tracking is that you can have firm expectations about how much fat you’re losing each week, meaning if you hit your calorie goal, then you know how much fat you’ve lost each week, period, irrespective of the number on the scale.

Even when the scale says you weight went up, or even if it shows no difference, the scale is simply not the right instrument to show you accurate fat loss results on a weekly basis. As we discussed in the water weight vs body fat article, the scale does not just measure your fat, it gets greatly affected by water fluctuations, so when the average fat loss is simply 0.15 lb a day, the scale might or might not pick that up on a weekly basis.

But if you stay within your weekly calorie goal, then you know for a fact, that you’ve lost the fat you were aiming to lose, and you’re hitting your weight loss goal, irrespective of what the scale says.

So you need to think about, if you like the privilege of knowing how much fat you lose each week, then you will be more likely to do that, when you’re counting calories, when you’re tracking what you’re eating, versus when you’re not tracking what you’re eating. When you don’t do that, you’re kind of like, yeah, I think I’m on a deficit, but we’ll kind of find out when we are actually tracking and then you’re much more likely to have a better grasp of what’s really happening. And that puts you on a guessing position which can be a negative experience compared to having the confidence of knowing what it is that really happened.

3. If you want to lose fat while developing a firm understanding about WHY you’re losing and HOW you should be eating to lose fat healthily and without risking weight regain.

When You Track Your Food, You Can Do Calorie Investing And Lose A Lot Of Weight! Calorie Investing is the method I have developed to help clients easily lose 50 lbs or more and never see weight as a struggle again.

Here’s how Calorie Investing works. Imagine the foods you eat as “investments”. You’re paying with calories for each item. E.g., an orange might cost 73 calories. A piece of dark chocolate might cost 60, a burger might cost 480 cal.

Every food has an ROI (return on investment.) So the question is what do you get for your investment?

Back to Calorie Investing, each food has a different “yield.” There’s the high-yield foods (e.g., eggplant, black-berries), the low yield (e.g., common carbohydrates like pasta, or non-lean protein sources like beef), and the ones with a negative return when it comes to satiety (e.g., wine or cheesecake.)

The more of your calories that you invest in the high-yield foods, the fuller you’ll feel in fewer calories.

For example, even though most female clients who have a starting weight of ~200 lbs start out at 1700-1900 calories to lose a pound a week, at the end of their journey and after they’ve already dropped 30 lbs, their calories may drop down to say 1300.

So I was talking with one such client recently, and I asked her if she’s hungry, and she said no. That’s the default for all my clients who have already lost 25 or 30 lbs and as a result drop at lower daily calories to lose the rest of the weight they want to lose.

It’s normal to feel this way because those clients have spent enough time with Calorie Investing to switch their pattern of eating in a way that allows them to eat delicious meals, that keep them full, in fewer calories, without sacrificing flavor!

And that’s how they get to drop their calories, and they don’t go hungry or feel deprived!

If you’ve ever tried a diet and you were having 1200 or 1300 daily calories, and felt deprived, that’s only because your eating plan, no matter how many vegetables it had, was not based on Calorie Investing principles!

When you drop your calories to go on a diet without also applying Calorie Investing, then the diet is either unsustainable or leads to weight regain!

The more of your calories that you invest in the high-yield foods, the fuller you’ll feel in fewer calories. That’s how you get to lose weight faster than if you were to attempt to lose weight without Calorie Investing.

When you track your food intake, you get to know your macros, which make it easier to choose foods that help you lose weight

When it comes to losing weight what we actually care about is satiety. OK, so you want to keep yourself for full in fewer calories and you do this especially by eating foods that are very high in fiber. This is Calorie Investing 101.

While fiber is not the only metric, it is one of the most important metrics when it comes to optimizing for satiety.

If you use a calorie counter app like let’s say my fitnesspal, my fitnesspal allows you to track how many fiber grams you eat every day. So this way you get to see how you’re doing on the fiber front. Let’s say somebody who consumes 40 grams of fiber on a daily basis will have a completely different experience with weight loss than somebody who’s consuming just 10 g.

Sources of fiber

Sources of fiber are vegetables and fruits and legumes, whole grains as well.

If we were to rank them, then we’d have vegetables and then legumes and then fruits in that order. When you consume a lot of these foods, they take a lot of space in your stomach, you feel really full. Fiber also slows down digestion which makes you feel fuller for longer. Some of these are also high in their water content which promotes satiety even further

So if you’re someone who consumes 40 grams of fiber, you will be able to sustain a bigger deficit, which means you will be able to lose weight faster without feeling hungry.

Because you eating those foods allows you to be able to be on a bigger deficit.

Calorie Investing Allows You To Be Free While Losing Weight

People think that fat loss equals restriction. In reality, when you lose weight with Calorie Investing, you have more, not less freedom. Here’s how.

Now that you’re eating so well, you feel full in fewer calories, and hence have “extra calories” to spend on fun items, like, let’s say you might be eating some chocolate or you might be drinking some wine, guilt free.

With Investing that’s the equivalent of having some of your money in high yield investments, and because you make all this money, you now have money to spend on a Birkin bag or a ticket to Europe. Guilt-free, debt-free, you can buy stuff just because you can. You get the freedom to do the things you always wanted to do because more money means more freedom!

Similarly, when you make a lot of high-yield investments, then you’re already full and content but still have more calories for the day that you can either keep (and hence lose weight faster) or spend to optimize for other things that are not weight loss.

So when you know how to apply Calorie Investing well, then not only will you lose weight fast, but also you will get MORE, not less freedom.

This is the exact opposite of what people think about losing weight. I don’t blame them – they don’t know about Calorie Investing! And tracking will help do Calorie Investing right, because you need to know exactly how you’re investing your calories to make good returns and optimize your ROI.

Some people think that weight loss is all about limiting yourself. But those people think of weight loss as keeping up with low yield investments – just doing less of them. And even if they try to adjust their eating, they don’t know how to make the right adjustments, what the high yield investments are, and how to double down on them, making new go-to delicious meals that will help the actually move the needle.

So if I were to invest heavily in bonds that give 0.5% year over year, that’s less than inflation! I will be losing money.

What that means with weight loss is that you won’t be losing much weight, and even if you do, you’ll then likely regain it over the next few years, because your eating pattern is based on eating mostly a lot of low yield foods, with some high yield investments, and some negative return investments.

When we work together, we’ll address your individual eating pattern and change it into a high-yield, high performing “Calorie Investing” portfolio, so you can lose 30+ lbs as fast as you want, without suffering or eating bland foods or having food restrictions.

The best part? Calorie Investing takes up to 15 minutes a day, spread out throughout the day! This is it. 15 min a day to lose 30+ lbs!

I’m not kidding, I’m serious! If you want to learn more, complete the quiz and find out if Calorie Investing is for you.

For everyone else, the conclusion is simple: Calories are king but the sources of calories also matter and whether you choose to track or not depends on the method you’ve chosen to lose fat.

Is Counting Calories Right For You?

Now that you’ve read the article and have a better grasp on what food tracking can or cannot do for you, I’d love to hear your thoughts. Leave a comment below.

If you did, please leave a comment and let me know, then read the article, and write what you think actually happened.

Differentiating between losing body water and losing body fat.

Let’s discuss water fluctuations and what the differences between losing water weight versus losing weight mostly from fat are.

What you care about when you’re trying to lose weight is that you become smaller, right? You want to trim all the fat so that you lose dress sizes and that will happen when you lose fat, but it will not happen if you’re losing water weight.

(For the purpose of this article, I need to clarify that when we talk about losing fat, we’re oversimplifying. We’re not just losing fat (adipose tissue), unfortunately; some muscle mass will also be lost. That’s why things like exercise and eating protein can help in slowing down the muscle loss and losing more fat instead.)

Can you really gain 2 lbs of fat in a day?

Let’s say that you have a normal weight of around 200 pounds, and then tomorrow you’re 202 pounds, that’s what the scale says. Now, let’s also assume that your maintenance calories are around two thousand calories a day (want to know your maintenance calories? Use our calorie calculator.)

What that 2000 number means is that you need to consume around two thousand calories on a daily basis for you to neither gain weight nor lose weight, that is what maintenance is.

One pound of fat is roughly equivalent to three and a half thousand calories. So two pounds of fat would mean a calorie surplus of 7000. That means that on top of your regular maintenance calories, you will need to have a calorie surplus of seven thousand calories.

In a single day you would have to consume nine thousand calories to actually walk on the scale the next day and see two pounds up, and these two pounds to be attributed to you gaining fat!

A calorie intake of 9000 for a two thousand calorie person is more than four days worth of food!

Did you eat four days worth of food? I doubt it. This is a very clear sign that you have water fluctuations.

Can you really lose 2 lbs of fat in a day?

Let’s say today you are the two hundred pound person with the 2000 daily maintenance calories and you went on a diet and the next day you weigh yourself and you’re two pounds down.

You’re like “Success! I lost two pounds in my first day of dieting!”

Did you really lose two pounds of fat? No, it’s virtually impossible because even if you were to eat nothing, zero calories, that would bring you to a two thousand calorie deficit.

(Please don’t go ahead and eat nothing!)

Since one pound of fat is roughly equivalent to 3500 calories, in order for you to lose that, you need to eat three and a half thousand calories less than maintenance. OK, so even if you were to eat nothing, that’s two thousand calories less. So you’re way less than the three and a half thousand mark for one pound, let alone the seven thousand calories that you would need to actually lose two pounds of fat.

There’s something else going on and that has to do with your water weight.

What is Water Weight And The 9 Factors That Explain Daily Scale Weight Flucuations?

Some people might see great fluctuations on the scale, they might see four pounds up, then three pounds down the following day, while some others will not see that big fluctuations or not as often.

Let’s discuss what affects those daily scale weight fluctuations.

1. Body Composition: Muscle mass vs body fat percentage

Your water weight has a lot to do with how muscular you are. So body composition plays a big role. What that means is that the more muscle you have actually, the higher the chances that you will see higher fluctuations on your scale weight.

2. Age

The younger you are, the higher the fluctuations you’re going to get. Why? Because you have more muscle.

So if you’re a young adult, you’re way more likely to see those water fluctuations versus if you’re a 90 year old adult who suffers from sarcopenia.

3. Sex

The next factor is gender. Because of body composition, men have about 60% of their weight come from water weight. While, for women that is 50-55% water percentage. That again has a lot to do with higher muscle mass in men.

4. Intense Exercise

The next factor is high intensity training and endurance training. So if one day you do a lot of exercise and that’s a very intense exercise, or if you’re doing strenuous endurance exercise, so you exercise for a prolonged period of time, that will directly go and tap into your glycogen stores.

So what is glycogen? When your body consumes carbohydrates, these turn into glucose in your blodd. And then if your body does not need all the glucose it is getting straight away, then it’s going to take glucose and store it mostly in your liver and in your muscles in the form of glycogen.

Now here’s what’s interesting about glycogen: For every one gram of glycogen, you’re going to be storing it together with three grams of water.

So the moment your body taps into those carbohydrates, stored carbohydrates that are in your muscles and in your liver and also in other parts of your body, for every one gram that the body’s using, you’re also getting rid of three grams of water.

You will see an immediate change in your weight because of that. So high intensity training and also prolonged exercise directly tap into those stored carbohydrates for energy.

5. Starting a low carb or keto diet

Another factor that causes scale weight fluctuations is your consumption of carbohydrates. So if today you start a low carb diet, a really low carb diet, guess what your body is going to do?

It likes those carbs so it’s going to tap into those glycogen stores straight away. Again for every one gram of glycogen, you are going to be also getting rid of three grams of water.

So you’re going to see an immediate dip in your weight that is not fat loss. It’s water weight loss. That’s all. That’s all there is. Once those glycogen stores start getting depleted,

We have around 500 – 600 grams of glycogen stored in our body. And because for every one gram of glycogen we have three grams of water that means that we have three times multiplied by 600, another 1800 grams of water.

So in total we have 2400 grams of glycogen that’s stored together with water. So the moment you start tapping into this glycogen, you also tap into the water, you’re going to see, let’s say, very easily three pounds of weight. Then once you start depleting those stores, weight loss is going to slow down.

Then the scale will start reflecting more about what’s really going on with your fat loss rather than your weight loss in general, because the scale does not just measure the weight of your fat.

And if this is you do not think this is a “weight loss plateau.” You’re not a plateau, you’re simply done with the rapid water weight loss phase and more accurately seeing what’s going on with fat loss.

6. Reintroducing carbs after a low carb diet

Let’s say you have been on low carb diet and you’ve been doing that for a while and now you’re like, “I’m going to have this risotto, I’m going to have carbs, I’m going to have a lot of carbs!”

Now, the moment you start reintroducing carbs, your body’s like, “yeah, I’m going to use them and store any leftovers as glycogen” for every one gram of carbohydrates, boom, another three grams of water. And then the next day you’re going to weigh yourself.

“Oh no, I had this one meal, I had this risotto, I gained two pounds!!!” No! You didn’t gain two pounds of fat. We discussed that earlier on, in order to gain two pounds of fat, remember what we were just talking about in our example with eating more than four days worth of food in a single day? Yeah, that didn’t happen. This is just water being replenished in your body.

7. Sodium Intake

Now, the next factor is how much salt you’re consuming in your diet. If you’re consuming a lot of salt, salt tends to cause water retention. The advice is to eat less than 2300 mg milligrams of sodium on a daily basis. And what is also going to help is to consume an adequate amount of potassium. Okay, so think of potassium as the opposite of salt. (Eat your bananas!)

Sodium is just one way your body can increase fluid retention. In fact, multiple factors can make your body retain water (remember that last time you went on a plane?)

8. Getting sore (DOMS)

The next factor that most people do not always think about is getting sore. OK, so you go do some exercise and then you’re very sore, “ugh, I can’t walk, I can’t walk, can’t walk!”

Well, what happens, especially when you’re getting sore is, there’s these there are micro injuries in your muscles, OK? And that is actually what makes your muscles grow.

And you don’t have to be sore to experience that. But inflammation will increase the water content, so that might affect the result you see on the scale.

So working out affects the water in your body in multiple ways:

• using glycogen especially through high intensity training and endurance exercise
• sweat, which I didn’t mention before. The more you sweat, the lower your water content.
• soreness

So if you are doing exercise, exercise is generally affecting your with your water weight.

9. Inconsistent weigh ins

And finally, the last factor is you weigh yourself sometimes in the morning and sometimes at night. If you’re doing it first thing in the morning, you’re more dehydrated than what was going on the night before. So pick a time, ideally first thing in the morning and stick to that.

To sum up, if you’re seeing two pounds, three pounds, four pounds, five pounds in a single day, that is not losing fat.

OK, most people, when they’re losing fat, they’re losing an on average of 0.15 pounds on a daily basis. Now for you to see this 0.15 lbs loss on the scale, you need to accumulate a lot of days of being of losing fat because the scale is not sensitive enough to pick up on this small amount of fat loss on a daily basis.

And at the same time, because the scale also measures not just the weight of your fat, but the total body weight: your muscle mass, bone mass, weight of your organs, etc. That’s why it’s very difficult to differentiate fat loss from everything else is going on your body and why you need a lot of days on a calorie deficit to see that fat loss on scale.

When will fat loss show up on the scale?

So with my clients, I tell them, listen, what are you doing today and every day, you will maybe see it show up on the scale two weeks from now. In the meantime, the scale is going to do its own thing, but within two weeks you should start to see the daily numbers to change in a meaningful manner.

So do not think that the things you eat today or don’t eat today, are responsible for fat loss that you think you see on what the scale says on the next day.

Again, we don’t care about water weight because water weight, like I said before, will not drop your dress sizes. That’s why I advise my clients to not just weigh themselves, but to also take their measurements. Simple tests lke the “Jeans Test” will say a lot aout your fat loss.

The tricky part? It take a few weeks to see those meaningful results on the tape and with the Jeans Test. Stay patient, it takes a while to see those abs!

So, now that you’re done with the article, why do you think you get fluctuations? Leave a comment and let me know.

Here at Fitness Reloaded, we eat good food and lose weight being happy and content, not sad and hungry!

But you can’t make that happen without upgrading your recipe repertoire, so pay attention to today’s pesto mushroom risotto recipe!

You see, risottos need to be creamy, but that doesn’t really mean you have to pile on heavy cream or cheese! All you need is a way to introduce rich flavors and the right type of rice!

And hence, my handy 2 min no-oil avocado pesto sauce:

Here’s a risotto recipe that is one of my all-time favorite comfort foods! This risotto uses almost no-oil and is far lower in calories than what any other conventional recipes recommend. I whisk it up every time my daughter and I want a nice cozy meal, and honestly, we rarely leave any left-overs.

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No-Oil Pesto Mushroom Risotto

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• Difficulty:Intermediate
• Prep Time:20 mins
• Cook Time:45 mins
• Serves:4
• Freezable:No

Nutrition per portion

• Calories 490
• Fat 6 g
• Saturates 1 g
• Protein 13 g
• Carbs 97 g
• Sugars 3 g
• Salt 134 mg
• Fibre 9 g

Ingredients

• 4 servings no-oil avocado pesto
• 1 cup arborio rice, dry
• ½ lb mushrooms
• 4 tbsp water/broth
• 3 cloves garlic, minced
• ½ yellow onion, minced
• 4 cups of water
• Salt and pepper to taste

Method

1. Add 2 tbsp of water/broth to a skillet, add half of the minced garlic and saute for a minute.
2. Add mushrooms, salt, and pepper to the pan and stir till browned. Add the spinach to the mushroom mix and let the leaves wilt.
3. Put a separate pan on high heat, add 2 tbsp of water/broth, the rest of the minced garlic and onions. Sautee for 2-3 minutes.
4. Add the rice to the onions and garlic mix once you see slight caramelization at the bottom of the pan, add two cups of water to prevent sticking.
5. Let the water reduce before adding one more cup of water. Repeat this step one more time.
6. After the final cup of water has reduced, check if the rice feels soft to the touch, if not add another half a cup of water and let it reduce.
7. Once the rice is soft, add salt and pepper. Top the risotto with the mushroom- spinach mix.
8. Add the no-oil avocado pesto and stir it into the rice. Serve hot.

Packed with mushrooms and herby no-oil pesto this is no run-of-the-mill risotto! Try this recipe and let me know if it fixes your comfort food cravings?

I know I am. Our goal here at Fitness Reloaded is to eat as much home-cooked food as possible, doing as little cooking as possible.

So cooking big quantities helps!

In addition, we’re all about fiber, because fiber is critical when it comes to being able to eat fewer calories, yet not feel hungry. Oh, and it helps you live longer too.

That’s why we recommend our clients start incorporating more legumes into their diet.

Legumes are great way to add a ton of fiber to your meals without compromising on flavor or volume. The black beans I used in this recipe require soaking overnight before they can be boiled and used the next morning, so ensure you plan ahead a little by logging the meal into your meal planner or setting an alarm.

Alternatively, you could use canned black beans, but these don’t taste as well. If you have a pressure cooker, you can skip on the soaking and just use your cooker’s bean setting for 30 min.

I would suggest making it a habit to soak one variety of beans every Friday or Saturday and you are set for the rest of the week!

Here’s how you make no-oil black beans and quinoa:

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No-Oil Black Beans with Quinoa

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This recipe meets over 50% of your daily fiber needs per serving!

• Difficulty:Intermediate
• Prep Time:15 mins
• Cook Time:50 mins
• Serves:4
• Freezable:No

Nutrition per portion

• Calories 410
• Fat 5 g
• Saturates 1 g
• Protein 21 g
• Carbs 63 g
• Sugars 9 g
• Salt 1415 mg
• Fibre 19 g

Ingredients

• 1/2 lb black beans, dry
• 100 g quinoa, dry
• 2 tbsp water/broth
• 3 cloves garlic, minced
• 1/2 cup green onion, minced
• 8 oz baby carrots, chopped (optional)
• 1 medium green bell pepper, chopped
• 20 oz diced tomatoes, 1 large can
• 1 tsp cumin
• 2 oz sun-dried tomatoes (optional)

Method

1. Soak the black beans overnight in water (ensure the beans are completely submerged in water). It would help to add a reminder or log it into your meal planner.
2. Boil the black beans in water and salt for 45 minutes or till the beans are soft enough to be pierced with a fork.
3. To prep the quinoa, rinse it under water till the water runs clear. Then add the quinoa and 2 cups of water to a saucepan and bring it to boil. Add salt to taste.
4. As an optional step, when the quinoa is boiling, add a steaming tray that rests over the saucepan and add the carrots to the tray so they cook as the quinoa boils.
5. To a skillet on high heat, add 2 tbsp of water/broth. Add the minced garlic and green onions to the skillet and saute them for a minute.
6. Add chopped bell peppers to the skillet. Spread them out evenly to encourage caramelization/browning at the bottom of the pan.
7. Once the veggies have caramelized, you will find brown stickiness at the bottom of the skillet, add the boiled beans, baby carrots, diced tomatoes, and cumin to the skillet. Add the sun-dried tomatoes now if you are using them.
8. Add the quinoa to the veggies and stir it in. Check for salt and let the quinoa and beans simmer for 5 minutes.
9. Turn the heat off and fluff up the quinoa with a fork before serving!

How easy or difficult was this recipe to make? Let me know in the comments below!

This recipe was first posted in the Reloaded membership program for people who want to lose at least 20 pounds or more. If you want to lose more than 20 lbs like a Badass get started here.

I personally love green beans in all formats – boiled, roasted, or stir-fried. They are great for low-calorie meals that are filling and super tasty. I recommend to all my weight loss clients to fill up at least half their dinner plate with vegetables, and green beans are an easy go-to no matter what you’re making.

For example, I like to make this version of green beans with sun-dried tomatoes with homemade balsamic vinegar dressing as a side for when I make grilled salmon. I also love adding this to pasta, salads and just by itself when I want a quick snack.

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Balsamic Green Beans with Sun-Dried Tomatoes

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High fiber side flavored that pairs great with salmon!

• Difficulty:Intermediate
• Prep Time:20 mins
• Cook Time:25 mins
• Serves:2
• Freezable:No

Nutrition per portion

• Calories 187
• Fat 1 g
• Saturates 0 g
• Protein 11 g
• Carbs 41 g
• Sugars 26 g
• Salt 456 mg
• Fibre 9 g

Ingredients

• 1 lb green beans
• ½ l water
• 2 tbsp vegetable broth or water
• 1 clove garlic, minced
• 1 tsp fresh thyme, minced
• ½ lb mushrooms
• ½ cup white wine
• 2 oz sun-dried tomatoes
• 1/4 cup balsamic vinegar dressing
• Salt and pepper to taste

Method

1. Bring water to boil in a saucepan and steam green beans for 20 min. They must be tender enough to be pierced through and still retain their shape.
2. In another pan, add water or vegetable broth, garlic, thyme and let it come to a simmer on high heat. A good tip to remember is that all woody herbs (with thicker leaves - thyme, rosemary, bay leaf) are added to dishes at the beginning while tender leafy herbs (coriander leaves, basil, oregano) are added at the end as they don't need as much time to cook!
3. Add mushrooms to the garlic mix and spread them out evenly. Stir them occasionally till you notice slight browning or caramelization at the bottom of the pan.
4. Add the white wine to mushrooms to deglaze the pan. Deglazing is done to stop the browning effect and make the mushrooms saucier.
5. Add the cooked green beans, tomatoes, and balsamic vinegar dressing, to the mushrooms and turn the heat down.
6. Stir all the ingredients together and let it cook for 2 minutes before turning the heat off. Serve as a side with salmon or pasta!

These green beans in homemade balsamic vinegar dressing store well in the fridge for months for up to 3 days and are super easy to prepare.

When are you going to try this? Are you going to eat it as a standalone dish or will you pair with something else? Let me know.

This recipe was first posted in the Reloaded membership program for people who want to lose at least 20 pounds or more. If you want to lose more than 20 lbs like a Badass, get started here.

I’ve already shown you this killer no-oil avocado pesto and it just blew my mind with how creamy and fresh the sauce tasted.

So time to get creative…Can you make pesto beans? And would they taste well?

The answer is hands-down yes!

I try to incorporate different kinds of beans into my diet, as they are high in fiber, high in protein, and increase longevity. This recipe, for example, has 12 g of fiber in one serving and that’s more fiber than an average American gets in an entire day!

So I took a minute before bed last night and soaked a pound of great northern beans in water overnight. And this morning I decided to make a super simple meal with beans, cremini mushrooms, and that amazing pesto I had waiting for me in the fridge.

Alternatively, you can use a pressure cooker and within 30 min the beans will be ready, no need to soak them ahead of time!

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Beans and Mushrooms in Pesto Sauce

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Protein and fiber packed meal that leaves you feeling full for hours!

• Difficulty:Intermediate
• Prep Time:15 mins
• Cook Time:30 mins
• Serves:4
• Freezable:No

Nutrition per portion

• Calories 378
• Fat 2.5 g
• Saturates 1 g
• Protein 32.5 g
• Carbs 81.5 g
• Sugars 6 g
• Salt 181 mg
• Fibre 25 g

Ingredients

• 1 lb great northern beans, dry
• 2 cloves garlic
• ½ lb fresh cremini mushrooms
• 1 tsp rosemary (optional)
• 1 tbsp broth or water
• 4 cups spinach
• Salt and pepper to taste
• 1 cup no-oil avocado pesto

Method

1. Soak the beans overnight in a bowl with enough water to cover the beans up to two inches.
2. The next morning, boil the soaked beans in water for an hour.
3. In a non-stick pan, add 1 tbsp of vegetable broth or water, add the cremini mushrooms and garlic to the pan and spread them out evenly. 
4. Add rosemary and stir (this step is optional.)
5. Let the mushrooms brown and caramelize (you will notice browning at the bottom of the pan.)
6. Once the mushrooms are caramelized, add the spinach to the pan and saute till the leaves wilt into the pan.
7. Add the boiled beans to the mushroom and spinach mix, and top with the no-oil avocado pesto.
8. Stir the pesto into the beans and mushrooms and serve hot.

I used great northern beans for this recipe but you could use chickpeas or red beans and achieve the same results. I paired the Pesto Mushroom Beans with some toasted pita bread and my lunch was ready to go in no time! What’s a legume you’ve been wanting to try and what will you make to incorporate fiber into your meals this week?

Click here for the no-oil avocado pesto recipe.

Click here for a more detailed take on how to make no-oil caramelized mushrooms!

This recipe was first posted in the Reloaded membership program for people who want to lose at least 20 pounds or more. If you want to lose more than 20 lbs like a Badass, get started here.

In fact, I had to debate with myself whether I really wanted to share this recipe with you or not. Because Fitness Reloaded is a weight loss company. And this sauce is a very low calorie one.

Yet, I’ve gained weight because of it!

When I first discovered it, I would put it over pasta and have second and even…third servings because it was that good.

So here’s my disclaimer. If you’re a pasta lover like me, measure how much pasta you’re cooking and only add the amount you want to eat because this sauce is dangerous!

Alternatively, you can use it for eggplant, or regular, pizzas!

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No-Oil Tomato Sauce

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A low-cal cinnamon based tomato sauce great for pastas!

• Difficulty:Easy
• Prep Time:5 mins
• Cook Time:35 mins
• Freezable:No

Nutrition per portion

• Calories 62
• Fat 0 g
• Saturates 0 g
• Protein 3 g
• Carbs 18 g
• Sugars 8 g
• Salt 651 mg
• Fibre 4 g

Ingredients

• 20 fl oz can tomato sauce
• 20 fl oz water
• 3 cloves garlic, minced
• 1/3 bell pepper, whole
• 1 cinnamon stick
• 1 tsp oregano
• 2 tbsp basil
• Salt
• Pepper

Method

1. Add the canned tomato sauce to a small saucepan. Fill the empty tomato sauce can with water, give it a twirl and pour into the saucepan.
2. Add garlic, bell pepper, and the cinnamon stick to the pan. Let it simmer for 30 minutes. Stir regularly.
3. Add salt, pepper, oregano, top with a handful of freshly chopped basil.
4. Remove the cinnamon stick and whole bell pepper before serving.

This is a great recipe if you want to stay ahead of your meal prep and can be used on pasta, baked eggplant, and pizzas! Unlike traditional tomato sauces that use a whole lot of fat to induce flavor, this sauce relies on fresh herbs and the cinnamon – lower fats, and far superior flavor! How would you use this tomato sauce?

This recipe was first posted in the Reloaded membership program for people who want to lose at least 20 pounds or more. If you want to lose more than 20 lbs like a Badass, get started here.

In this recipe, for example, I use the truffle lentils I had made over the weekend as a quick topping over what would have otherwise been a regular risotto. The lentils not only add a whole new dimension of texture and flavor from truffle spices to the dish but it also leaves you feeling fuller and more satisfied than with regular risottos!

One serving of the truffle lentils in mushroom risotto meets about 50% of your daily fiber needs! So get cooking!

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Truffle Lentils and Mushroom Risotto

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• Difficulty:Intermediate
• Prep Time:20 mins
• Cook Time:55 mins
• Serves:4
• Freezable:No

Nutrition per portion

• Calories 466
• Fat 1.5 g
• Saturates 1 g
• Protein 15.5 g
• Carbs 79.5 g
• Sugars 2.5 g
• Salt 177 mg
• Fibre 11 g

Ingredients

• 1/2 serving truffle lentils with rosemary and thyme
• 1 ½ cups dry arborio rice
• ½ lb mushrooms
• 3 tbsp truffle oil
• 3 cloves garlic, minced
• ½ yellow onion, minced
• 3 cups of water
• Salt and pepper to taste

Method

1. Put a saucepan on high heat, add 2 tbsp of truffle oil, minced garlic, and onions. Saute for 2-3 minutes.  
2. Once the onions and garlic mix starts to caramelize, you begin to see browning and slight stickiness at the bottom of the pan, add one cup of water to prevent sticking. 
3. Add the rice to the onion and garlic mix and let it come to a boil. 
4. Let the water reduce before adding one more cup of water. Repeat this step one more time. 
5. After the final cup of water has reduced, check if the rice feels soft to the touch, if not add another half a cup of water and let it reduce further. 
6. Once the rice is cooked, add salt and pepper to taste, and top with the truffle lentils. Stir the lentils into the rice and serve hot!

I think having lentils at least twice a week is a brilliant way to ensure you get to eat soluble fibers, feel full for longer, and hence feel great about your diet. Let me know how easy or difficult it was making this recipe! How are you thinking of incorporating fiber into your meals this week?

This recipe was first posted in the Reloaded membership program for people who want to lose at least 20 pounds or more. If you want to lose more than 20 lbs like a Badass, get started here.

Some of the best sources of protein and soluble fibers out there, lentils are easily one of the healthiest ways to eat in volume AND for satiety – which is what we need to lose 30, 50, or 100 lbs without feeling hungry!

And since healthy cooking need not be bland, I have also packed in a whole bunch of herbs, and some truffle oil because…I really, really like truffle and it gives lentils a whole new spin.

One of the best parts about making lentils is that it’s the kind of food you can make in large batches and store in the fridge, and then I put in containers to bring lunch to work every day!

Here’s how you make truffle lentils with rosemary and thyme:

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Truffle Lentils with Rosemary and Thyme

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These truffle lentils are great paired with a salad or Greek bread!

• Difficulty:Easy
• Prep Time:10 mins
• Cook Time:45 mins
• Serves:4
• Freezable:No

Nutrition per portion

• Calories 253
• Fat 1 g
• Saturates 1 g
• Protein 17 g
• Carbs 43 g
• Sugars 3 g
• Salt 12 mg
• Fibre 20 g

Ingredients

• 1 lb dry lentils
• 3 tbsp truffle oil
• ½ onion, minced
• 3 cloves garlic, minced
• .75 l water
• 2 tsp rosemary, minced
• ½ bunch fresh thyme, minced
• 2 tsp truffle spice
• Salt and pepper to taste

Method

1. Add 3 tbsp of water to a large saucepan. Bring it to high heat.
2. Add the minced garlic and onions to the oil and saute for 2 minutes.
3. Add the dry lentils and 3 cups water to the saucepan and let it come to a boil. 
4. Once the water boils, turn the heat down to medium and add rosemary and thyme.
5. Let the lentils and spices cook for 30 minutes. Stir occasionally.
6. Add truffle spice, truffle oil, salt, and pepper to the lentils mix, and stir it in. Let the lentils simmer with the spices for 5 minutes.
7. Check if the lentils are soft to the touch and turn the heat off. 

I love making a batch of these truffle lentils over the weekend and storing it in the fridge for later use. This recipe makes 3 servings of truffle lentils and is great with bread, pasta, or risotto!

In fact, I often use some of my leftover lentils and make them into a risotto (I’ll share the recipe next week).

Write down this idea because it simplifies weeknight cooking. All you got to do is use the lentils you’ve already made and add them into a risotto.

In the meantime, give this a try and let me know how you liked it!

This recipe was first posted in the Reloaded membership program for people who want to lose at least 20 pounds or more. If you want to lose more than 20 lbs like a Badass, get started here.

That’s where clients start saying things like “I feel like I’m eating all the time”, despite still losing one pound a week consistently.

But upping fiber does not come easy to most Americans. Take legumes for example. They’re super healthy, pack a ton of fiber (and protein), yet they’re not really part of American culture.

So people are not sure how to cook them, what to make with them, etc.

Let me help with today’s recipe – this dish is not only high in fiber but is a great meal for family dinners because you can make a big quantity and can be stored in the fridge for up to a week!

Beans are some of the most versatile legumes out there, they are all generally high in proteins and fiber and are an excellent way to add volume to your meal!

This recipe needs you to plan for the meal a little in advance as you need to soak the dried lima beans overnight, but the “effort” is totally worth it, especially if you make larger portions at once. It stores well and goes perfectly with couscous, quinoa, or a fresh spring salad.

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Baked Lima Beans with Spinach

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High fiber recipes aimed at keeping you satiated for longer!

• Difficulty:Easy
• Prep Time:20 mins
• Cook Time:70 mins
• Serves:2
• Freezable:No

Nutrition per portion

• Calories 346
• Fat 2 g
• Saturates 0 g
• Protein 21 g
• Carbs 69 g
• Sugars 15 g
• Salt 1133 mg
• Fibre 25 g

Ingredients

• 1 lb lima beans - dry
• 1 lb fresh spinach
• 1 cup water or vegetable broth
• 1 lb baby carrots, chopped
• 1 can diced tomatoes
• 1 green bell pepper, chopped
• 3 cloves garlic, minced
• Rosemary and thyme (optional)
• Salt and pepper

Method

1. Soak the lima beans overnight. Cover the beans with water and make sure there's more than enough to complete submerge the beans.
2. Drain the beans, add 2 cups of water to a sauce, add the beans and boil in water for 20 minutes.
3. Saute the spinach with 2 tbsp water or vegetable broth.
4. In a parchment paper-lined pan, add ¾ cup water or vegetable broth, add beans, tomatoes, carrots, and minced garlic to the pan.
5. Mix in the rosemary and thyme (optional)
6. Put the tray into the oven and bake for 50 minutes at 400 degrees Fahrenheit.
7. Pull the tray out and add the sauteed spinach (and canned lima beans if you are using the canned kind) to the vegetables. Cook for ten final minutes before serving.
8. Season with salt and pepper!

You can also use canned lima beans in case you don’t find the dried variety, just drain the beans and add them to the oven tray with the vegetables when you’re adding the spinach!

So are you going to try this? Let me know in the comments!

This recipe was first posted in the Reloaded membership program for people who want to lose at least 20 pounds or more. If you want to lose more than 20 lbs like a Badass, get started here.

But removing things like mayo and ranch does not mean you have to go without any dressings over your veggies. In fact, if you know how to make a simple vinaigrette, you’re going to pack a ton of flavor into your salads without compromising on the nutritional value of your meals!

The prep only takes five minutes and well, this is all I had to do:

I’m not going to take credit for this recipe. I first learned about it when I completed the Forks Over Knives Plant-Based Cooking Certification. This dressing was actually one of our assignments!

It was so good it has become a staple. It stores well in the fridge for even months so I always have it on hand. Enjoy!

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Balsamic Vinegar Dressing

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Great low-cal dressing that stores well for over a few month!

• Difficulty:Easy
• Prep Time:5 mins
• Cook Time:5 mins
• Serves:12
• Freezable:No

Nutrition per portion

• Calories 24
• Fat 0 g
• Saturates 0 g
• Protein 1 g
• Carbs 6 g
• Sugars 5 g
• Salt 123 mg
• Fibre 0 g

Ingredients

• 1/2 cup aged balsamic vinegar
• 3 tbsp low-sodium tamari
• 3 tbsp maple syrup
• 1/2 tbsp onion granules
• 1 clove garlic, finely minced
• 1 1/2 tbsp nutritional yeast
• 1/2 cup fresh herbs of choice (rosemary, oregano, chives), minced
• freshly ground black pepper to taste

Method

1. Gather all the ingredients together in a small bowl.
2. Whisk ingredients together till there are no lumps. This takes about a minute.
3. Add to your favorite veggies and salads!

I personally love this recipe for balsamic vinaigrette, it uses aged balsamic vinegar with a whole slew of fresh herbs, stores great in the fridge for not just a few days, but weeks, and is only 24 calories per serving!

I use it over salads and steamed vegetables. How are you planning to use it? Let me know!

This recipe was first posted in the Reloaded membership program for people who want to lose at least 20 pounds or more. If you want to lose more than 20 lbs like a Badass, get started here.

I like eating vegetarian for most days of the week and this Greek dish is a go-to that is on rotation probably once every 3 weeks.

It’s a vegetarian side dish made with potatoes, zucchini, and loaded with fresh minced mint, the Cretan Boureki takes barely ten minutes in prep time and lasts a good 2-3 days when stored in the fridge. This recipe is lower in calories than how people would usually make it (because of no-oil) and makes for a great way to incorporate veggies into your diet!

I’ll often make it on a Sunday night so I can have some on Monday and Tuesday.

You can add cheese if you want to make it vegetarian, or skip it if you want to keep it vegan. The total calories in this recipe do not include feta cheese and the recipe tastes just as good without it!

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No-Oil Vegan Baked Potatoes with Zucchini & Mint [Cretan Boureki]

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These minty veggies pair great with fish and chicken mains!

• Difficulty:Easy
• Prep Time:15 mins
• Cook Time:50 mins
• Serves:4
• Freezable:No

Nutrition per portion

• Calories 365
• Fat 1 g
• Saturates 0 g
• Protein 15 g
• Carbs 78 g
• Sugars 6 g
• Salt 69 mg
• Fibre 19 g

Ingredients

• 10 medium-size potatoes, peeled, sliced thick
• 6 medium zucchini, thin slices
• 1 (unit) minced mint
• 1 cup water/broth
• 2 tbsp light feta cheese, crumbled (optional)
• Salt and pepper to taste

Method

1. Grab a big baking tray and line the pan with parchment paper.
2. Arrange the sliced potatoes in the bottom layer and top with zucchini slices.
3. Add mint to the veggies and season with salt and pepper. Use your hands and mix the veggies with the seasoning.
4. Add the water/broth to the tray. This helps steam the veggies before roasting them!
5. Top it with light crumbled feta cheese (optional.)
6. Cook the Boureki for 50 minutes in an oven preheated to 400 F. Serve hot!

It’s a great pair-up with a fresh salad, or some grilled salmon, and is a cheat’s way of making two days worth of meals in just one go! Are you going to try to add the Boureki to your meal prep for an extra serving of herby roasted veggies?

This recipe was first posted in the Reloaded membership program for people who want to lose at least 20 pounds or more. If you want to lose more than 20 lbs like a Badass, get started here.

In fact, you may be able to get a better result with fewer calories and more flavor if you didn’t add oil.

How? The secret is all in the caramelization! Instead of oil, you’ll add to the pan a few tablespoons of water or vegetable broth. Once hot and those little “bubbles” start moving around on the pan, you add the vegetable you want to sautee.

Then you saute exactly like you would if you were doing it with oil. If you let the food long enough, caramelization will happen and that adds a lot of flavor to your food. Here’s how my mushrooms look like when they caramelize:

Once that has happened, then you deglaze with white wine and whoa! Those mushrooms are so, so tasty and don’t carry any oil-calories.

When starting on your weight loss journey, it can be much easier for you to figure out quick and easy ways to add fiber and protein to your diet. Mushrooms are a great source of fiber, contain anti-inflammatory properties, and full of Vitamin B and other micronutrients.

This particular version of oil-free mushrooms caramelized with white wine is perfect for weight loss as you get all the flavor of mushrooms without any unnecessary calories!

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No-Oil Caramelized White Wine Mushrooms

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Low-cal sauteed mushrooms with no added oil!

• Difficulty:Easy
• Prep Time:5 mins
• Cook Time:15 mins
• Serves:2
• Freezable:No

Nutrition per portion

• Calories 77
• Fat 0 g
• Saturates 0 g
• Protein 4 g
• Carbs 6 g
• Sugars 2 g
• Salt 61 mg
• Fibre 2 g

Ingredients

• 1/2 lb raw white mushrooms, sliced
• 1/2 cup vegetable broth or water
• 1 clove garlic, minced
• 1/3 cup onion, minced
• 2 stalks of green onion, minced
• 1 tsp fresh thyme, minced
• 1/2 cup white wine
• Salt and pepper to taste

Method

1. Add water/vegetable broth and garlic to a pan on high heat and let simmer for two minutes.
2. Add onions, green onions, and the minced thyme to the pan and let them soften up - takes up to two minutes.
3. Add the mushrooms to the pan and spread them out evenly. Stir occasionally till the mushrooms soften.
4. Once the mushrooms have caramelized (you begin to notice sticky browning at the bottom of the pan) add the white wine to the pan.
5. Saute the mushrooms till the white wine sauce has reduced almost completely.
6. Season with salt and pepper, and serve!

Take off the heat and serve over a salad, or as a filling for a hearty rye bread sandwich!

Alternatively you can then add them to your tomato sauce and serve over pasta!

Caramelized mushrooms taste delicious over almost anything, I wouldn’t really mind snacking on them all on their own!!! What would your favorite combination be?

This recipe was first posted in the Reloaded membership program for people who want to lose at least 20 pounds or more. If you want to lose more than 20 lbs like a Badass, get started here.

Did you know that roasting cauliflower totally flips the blandness of the vegetable on its head?! You see, most people think that vegetables can only be boiled or fried, and that’s what makes the flavor totally unpalatable.

But take the same old cauliflower, add a bunch of herbs and spices, and you suddenly have a dish that makes you want to never stop eating! This low-calorie veggie is LOADED with potassium: Just one cauliflower has 50% of your daily potassium needs at just 146 calories!

You get loads of dark natural charring on the cauliflower when you cook without oil, and that’s where all the flavor is:

And that is not all! It also has almost 50% of your daily fiber needs. Given the fact, that the majority of Americans are fiber deficient, and also that fiber is key in helping you lose weight because it keeps you full in fewer calories…

Cauliflower is a vegetable I recommend to all my clients!

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Baked Chili Cauliflower with Lime and Cilantro

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Oven roasted chili cauliflower that packs over 35% of your daily potassium needs per serving!

• Difficulty:Easy
• Prep Time:15 mins
• Cook Time:25 mins
• Serves:2
• Freezable:No

Nutrition per portion

• Calories 107
• Fat 2 g
• Saturates 0 g
• Protein 7 g
• Carbs 23 g
• Sugars 6 g
• Salt 112 mg
• Fibre 9 g

Ingredients

• 1 cauliflower head, large, cut into florets
• 3 tbsp vegetable stock or water
• 1 lime
• 1 tbsp chili powder
• 1 tsp mexican oregano
• 1 tsp garlic powder
• 1/2 tsp ground pepper
• Salt to taste
• 1/2 cup cilantro, chopped

Method

1. Preheat your oven to 450 F. Meanwhile, cut up the cauliflower into medium-sized florets.
2. Line an oven tray with parchment paper and arrange the cauliflower with the flat side facing down. Add the water or stock to the pan so the cauliflowers steam as thy roast.
3. Add the reserved lime rind to the tray.
4. In a bowl, mix up the lime juice, chili powder, oregano, garlic powder, and pepper. Add the lime rind to the cauliflowers in the pan Add the spice mix to the cauliflower and rub over them gently to spread the mix evenly. Ensure you add water to the pan BEFORE you add the spices so that the spices don't get washed away.
5. Roast the cauliflower in the oven for 15-20 minutes, check on them once in between and toss the vegetables if needed.
6. To finish, squeeze the lime rinds over the cauliflower, and add freshly chopped cilantro before serving!

This low-calorie no-oil baked chili cauliflower is an excellent way to incorporate a ton of flavor to your meal while getting your daily dose of fiber requirements! What would you pair this oven-roasted treat with?

Try out this recipe and let me know what you think!

This recipe was first posted in the Reloaded membership program for people who want to lose at least 20 pounds or more. If you want to lose more than 20 lbs like a Badass, get started here.

This No-Oil Homemade Pesto Sauce for example! The biggest secret that makes this pesto the absolute BEST sauce to have handy is removing oil from the equation. People have a common misconception that oil adds flavor, but that’s not true, especially when you’re dealing with a recipe that has a ton of herbs.

Pesto originally comes from the Liguria region of Italy, and I’ve tested this recipe with some Italians from Genoa, and they say it’s better this way! You see, oil coats the tongue and makes the flavors of the herbs in the sauce muted, but replace the oil with avocado and you suddenly have a pesto that’s healthy, silky smooth, and has more flavor packed into it than any normal pesto sauce!

It barely takes five minutes to whip up and adds great flavor to pasta, legumes, veggies, and salads. You just gather the ingredients and put them in a food processor and voila!

Here’s how you make the 5-minute no-fuss no-oil avocado pesto:

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No-Oil Homemade Avocado Pesto

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Ditch the oil for avocado and make your pesto more fibrous and more creamy!

• Difficulty:Easy
• Prep Time:5 mins
• Serves:4
• Freezable:Yes

Nutrition per portion

• Calories 69
• Fat 5 g
• Saturates 1 g
• Protein 3 g
• Carbs 3 g
• Sugars 0 g
• Salt 116 mg
• Fibre 2 g

Ingredients

• 1/2 avocado, medium sized
• 4 oz chopped fresh basil
• 1/4 cup pine nuts, pignolias
• 1/4 cup parmesan cheese
• 1/4 cup water

Method

1. Gather all the ingredients into a food processor.
2. Blend till smooth.
3. Add to your favorite dishes!

 

Couldn’t get easier than that right?

If I end up having leftover pesto, I usually store it in the fridge and make my favorite pesto gnocchi the next day! Tell me how you plan to use the avocado pesto sauce!

This recipe was first posted in the Reloaded membership program for people who want to lose at least 20 pounds or more. If you want to lose more than 20 lbs like a Badass, get started here.

It could be because you aren’t getting enough fiber in your diet.
The average American only eats 10 g of fiber a day, that’s a 150% lesser than the recommended daily dose!

Incorporating fiber into your meals is one the first steps to making sure that the weight you lose, stays gone. Eating legumes (beans, chickpeas, lentils) is an easy way to do that, which is why I advise this to all my clients.

But that doesn’t mean you need to stick to bland boring meals…

For a dose of some truly decadent ways of introducing fiber into your meals, take a look at what’s on our menu today: Truffle Lentils in tomato sauce!

I came up with this recipe after I fell in love with truffle oil and all things truffle.

These lentils are high in fiber, involve very little prep time, and you can make large batches that store well in the fridge for a few days! The lentils can be added to salads, risottos, or eaten as a main meal.

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Truffle Lentils in Tomato Sauce

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These truffle lentils with an Italian spin are like nothing you've ever tried before!

• Difficulty:Easy
• Prep Time:50 mins
• Cook Time:40 mins
• Serves:4
• Freezable:No

Nutrition per portion

• Calories 510
• Fat 11g
• Saturates 2g
• Protein 34g
• Carbs 72g
• Sugars 10g
• Salt 1487mg
• Fibre 37g

Ingredients

• 1 lb dry lentils
• 1 can tomato sauce - Large 20.0 oz
• 3 tbsp truffle olive oil
• 2 cloves garlic, minced
• ½ onion, minced
• 0.75 l water (1 cup for dilution if needed)
• 2 tsp rosemary
• 1 tsp black pepper
• 2 tsp salt
• 1 tsp thyme (optional)

Method

1. Mince the garlic, onion, and thyme.
2. Bring water to boil in a pot and add lentils along with the garlic, rosemary, thyme, and tomato sauce.
3. Bring heat down to medium and let simmer for 40 mins, stirring occasionally. Add extra water if needed to prevent sticking.
4. Once lentils have softened to the touch, remove from heat and drizzle with truffle oil.
5. Season as desired with salt and pepper, serve, and enjoy!

 

These lentils take a fraction of the prep time needed to cook legumes like chickpeas and taste amazing by themselves, on some Greek bread, or watered down into a soup!

Truffle can be polarizing, so some people love it, others hate it. Will you experiment with this recipe this week? Let me know.

This recipe was first posted in the Reloaded membership program for people who want to lose at least 20 pounds or more. If you want to lose more than 20 lbs like a Badass get started here.

No, there must be a mistake. You step off and back on again.

Your stomach drops as you realize your weight loss effort hasn’t budged the number on the scale. Not at all. In fact, you are 2 pounds heavier than last week.

Why can’t I lose weight?

You look in the mirror and wonder if this is the way you will always be. 2 pounds heavier, weight gain! So much hard work, so many times you said “no” to overeating and junk food, so many calories burned on those runs… And for what? Just to gain weight?

“Why can’t I lose weight?,” you’re whispering even though what you really wanted to do was shout.

Then you start reasoning with yourself. It must be your hormones. Maybe it’s chronic inflammation! Maybe you have a hormonal imbalance. Maybe your cortisol or blood sugar level has to do with it. Maybe you need more Vitamin D. You are sure you were doing everything right! Maybe you should exercise harder? Maybe you need to cut more foods out, should you eat even healthier? Or maybe it’s your body weight “set point” working against you and this is just the way you’re meant to be?

Stop the “why can’t I lose weight?” guesswork and instead identify exactly what the problem is and what to do about it.

This is an all too common experience, but here’s the truth. The reason you can’t lose weight is very rarely due to your hormones, your damaged metabolism or your body weight set point that’s working against you.

In this guide, I’ll work you step-by-step so that stop being on a weight plateau and go back into dropping the pounds in a completely predictable way. Let’s get started by first making sure there’s indeed a “why can’t I lose weight?” type of problem here…

Step 1. Is your cycle masking your results?

While it’s tempting to blow things out of proportion and start mourning your damaged metabolism, it’s actually quite possible that all is normal and the reason you feel you can’t lose weight is as simple as where you are in your cycle!

Yup, did you know your cycle is responsible for weight fluctuations as big as a couple of pounds?

You know what that means? First, it means that unless you’ve consistently tracked your weight for a few cycles already, then you don’t now how these fluctuations are affecting you. That also means that going 1 pound up or down week to week may have nothing to do with your fat loss progress and everything to do with your cycle!

So unless you’ve eliminated your cycle as a possible problem here, do not move forward with this “why can’t I lose weight?” guide just yet. But if you’re certain there’s an actual problem here, let’s move on.

Step 2. If this is only a couple of pounds issue, are you sure water retention is not masking your results?

Water retention is a big reason we see so many fluctuations on the scale and why the scale isn’t always the best measure of progress!

It increases the scale weight (sometimes by up to a few pounds!) and can make you look bloated and puffy, giving the illusion that you have gained weight when you actually haven’t. (Losing water is also the reason so many people think low carb diets are magic – the initial fast weight loss results are simply your body getting rid of excess water, not actual fat loss.)

To minimize the effect water retention has on your perceived results, make sure you have an arsenal of progress measuring tools beyond the scale. Body measurements and progress photos are the easiest options, but you can also go into body fat percentage calculations using calipers or other methods if you want a clearer picture of what your body is doing.

This image illustrates a number of different ways to measure your fat loss progress. You’ll notice there are a few measures that go beyond the physical – even though we are focusing on physical weight loss here, sometimes a performance or a positive mindset win is just as important as a weight loss win (but that discussion is for another day!)

Bottom line: Don’t rely on only the scale to measure weight loss progress!

If you’re sure your problem isn’t water retention, then you do indeed have a “why can’t I lose weight” problem. Let’s look deeper to find what’s happening.

Step 3. If this is only a couple of pounds issue, and you’ve been exercising, are you sure that your weight-training is not masking your fat loss?

You know what strength training does? It helps you increase your muscle mass. Muscle is the key to beautiful curves and defined arms.

But when you’re “building muscle” you’re not just “waking up” muscle you already have; you’re also creating new muscle!

And new muscle is not weightless.

So if you’re training really well, and you’re a female weight-training beginner, then you may be gaining 0.5 lb – 1 lb of muscle per month. The scale cannot differentiate between fat and muscle. So if you’ve lost 5 lbs of fat, gained 1 lb of muscle because of weight training, then the scale will show you a total of 4 lbs lost because that’s what the scale does – it measures your weight, not your body fat.

But if you start using the additional fat loss progress ideas we talked about in Step 2, then the difference will be striking. You see 1 lb of fat has 3x the volume of 1 lb of muscle. So if you were to lose 1 lb of fat but gain 1 lb of muscle, the scale would show no difference, but, e.g, your measuring tape will be reflecting this. Your jeans will also be reflecting this as you’ll now be fitting into them better, even though the scale says nothing changed.

Please review our body composition article to better understand how you get to build muscle, lose fat, and not get hang upon what the scale says but keep on rockin’ instead.

Step 4. Make sure you understand CICO, or “calories in – calories out.”

Ok, if it’s not your cycle, if it’s not water weight, and if it’s not your training, then we have an actual “why can’t I lose weight?” situation. Here’s how to work with it.

Although many like to argue this fact, science says your weight really is a matter of calories in vs. calories out (1, 2, 3). That’s right, sugar and carbohydrates do not have a “special” type of calories that make them more fattening than other foods! If you eat more calories than you need then you gain fat, while if you eat fewer calories than you need (or burn more calories) then you’ll be losing fat.

If you’re on a calorie deficit, then you will be losing fat, period. If you’re not losing fat, and your cycle or water retention is not the culprit, then you’re not on a calorie deficit.

When I say you need to be in a caloric deficit to lose weight, that means calories in needs to be less than your calorie intake .

• Calories in consists of all the food you eat. This is simple to calculate if you are tracking everything that goes into your mouth, but the act of tracking food can be cumbersome for some.
• Calories out is the more complex side of the equation because it consists of all the energy you burn. Exercise is only a tiny part of your calories out because your body is constantly burning calories 24/7 – the way your body burns calories is known as your metabolism.

What that means is the reason you can’t lose weight is most likely due to one or more of the following:

1. You’re eating more than you think (calories in)
2. You’re burning less than you think (calories out)
3. Your maintenance calories are lower than you think
4. A combination of the above

What’s interesting here is that you may think, even feel certain, that none of those apply to you. You may, for example, be persuaded that because you eat salads every day then these could not possibly apply to you.

But bear with me because in a few minutes and if you follow the steps of this guide then you’ll know exactly what’s going on and get yourself out of this maze and back towards a healthy weight.

Step 5: Calculate your maintenance calories.

Your maintenance calories reflect the amount of calories you need to neither gain nor lose weight. You need energy to breathe, pump blood, digest food, move, etc. Energy is measured in calories and your maintenance calories are dependent on your metabolism:

1. The calories your body burns at rest (calories needed for the body to function on a basic level)
2. The calories burned from eating food
3. The calories burned from random, non-exercise activity/movement throughout the day (NEAT)
4. The calories burned during exercise.

The problem is your metabolism is pretty hard to exactly pinpoint and it’s changing on a daily basis. E.g., one day you’ve slept well and did two hours of exercise. You also attended a birthday party, had pizza, cake and beer. The next you had not slept well, you ate some oat muffins for breakfast and a kale-avocado salad for lunch and other than that, spend the day lounging on your couch.

Yes, you’ll have different energy requirements on each one of those days.

So now you’re in trouble. How are you supposed to calculate your maintenance calories if maintenance calories are different every day?

A simple equation that takes into account your gender, weight, age and activity level can be a great starting point for you to estimate how many calories you should be able to eat on average to maintain your bodyweight. You can find this equation in our calorie deficit article , or here for a simple calculator version.

When you calculate your maintenance calories, remember to think of this as a range to account for individual metabolism differences (e.g., your calculated maintenance calories might fall within the range of 1800 cal – 2200 cal.) You might be on the high end of the range, or the low end, but you can’t really know where you sit until you follow it for a while!

We’ll get back to this point later on as well. But for now, let’s move on to the next step of the “why can’t I lose weight?” situation that we have here.

Step 6: Determining “calories in” – are you sure you’re not eating more than you think?

A common mistake many people make is thinking eating “clean” or “healthy” will automatically result in weight loss. Eating healthier foods might make it easier to achieve a calorie deficit (and it’s also good for you), but the foods themselves do not cause weight loss (e.g., you will gain weight eating only healthy foods if you’re on a calorie surplus!)

This is shown in the image where we have outlined what looks like a healthy meal plan of 2000 calories and then compare the effect of this meal plan on 3 different individuals. These 3 different people have 3 different maintenance calories and hence will all have a different outcome by following this 2000-cal “healthy” meal plan!

• The first woman who’s at 1800 cal will actually be gaining weight as she’s now consuming 200 cal more than she needs.
• The second woman will be maintaining as he calories in match exactly her maintenance calories.
• The man will be losing as by only consuming 200 calories he’ll be on a daily 500 cal deficit!

Eating healthy food is generally fine, but if you’re trying to troubleshoot why you can’t lose weight, then you cannot assume that you’re on a deficit just because you’re eating healthy.

So how can you make sure you know exactly how much you are eating? Start tracking your food intake!

Tracking involves documenting everything you eat, including snacks, little bites, drinks and meals. Tracking your food is like checking the speedometer of your car to see how fast you’re going – you don’t have to do it forever, but tracking for a short amount of time can be invaluable when it comes to learning about your eating habits and supporting your weight loss goal.

If you’re interested in tracking your food, these are some great apps that make the process much easier:

• My Fitness Pal (huuuge free food database, but because anyone can input food data you need to make sure you are using accurate food entries. Great for monitoring macronutrient targets and very easy to use and you can unlock further features for a fee)
• Calorie King (great for their huuuge free food database which is more accurate than MFP. However, you can’t set macronutrient targets and there’s no Android app)
• My Macros + (detailed macronutrient targeting but the food database isn’t as extensive. Can unlock further features for a fee)

If you start tracking ALL your food and drink and you discover you were eating more than you thought, try reducing your portion sizes for a few weeks! Or say you discover you aren’t eating too much, in which case the next reason could better explain why you aren’t losing weight.

Step 7: Determining “calories out” – are you burning less calories than you think?

Even though both anaerobic and aerobic exercise will help increase the amount of calories you burn and most importantly, will help prevent muscle loss, most people:

• often overestimate how many calories they burned leading them to not lose weight at the pace they expected.
• sometimes eat more than they would because they feel they “earned” it, hence negating the effect of exercise, or even eating more calories than they actually burned during their workout.

And that’s how you burn 300 calories during your workout but end up eating 400 because you “burned all these calories!”

On top of that, most of us forget to subtract the number of calories we would normally burn by doing nothing (which means we think we are burning all these extra calories when we aren’t!)

For example, say a 70 kg (= 154 lbs) person went for a 30 min jog – they would burn approximately 300 calories. If they did nothing for 30 mins (like just sitting on the couch) that same person would burn approximately 35 calories. So that jog actually burned 300 calories minus the 35 calories they would have burned anyway, which is an extra 265 calories burned for the day (not 300.)

Another way we tend to overestimate our energy expenditure is by assuming that all gym activity is equal. If you go to the gym and lift weights, how many calories will you burn? The answer depends largely on how much effort you put in! Two different people (both 70kg) could do the same weight session, but both get something completely different out of it.

Person 1 goes to the gym and lifts weights but only at an average pace and with average weight – they burn 115 calories in half an hour . Person 2 also lifts weights at the gym, but at a faster pace and with a heavier weight (relative to their strength) – they burn 220 calories in half an hour. For an even higher calorie burn, either of these people could lift their weights in a circuit training style and burn approximately 300 calories!

(Note: While we are comparing calorie burn here, it’s important to remember that exercise has soooo many positive benefits beyond just weight loss and calorie burning! Plus, doing ANY exercise is ALWAYS better than doing none. )

Are sure you’re tracking the calories burned through exercise accurately? Do you subtract the calories you’d burn anyway? Personally, I slash what I think I burned during exercise in half, just to be on the safe side that I’m not blowing things out of proportion.

Step 8: Have you estimated your maintenance calories correctly?

So you’re doing everything “right” – you’re tracking your food accurately and consistently, you’re on a “diet“, you’re exercising 3-5 days per week by combining both cardio and resistance training in a progressive program and feel confident you’re calculating your calorie burn accurately, you’re sleeping well… But you’re still not losing weight??

Your maintenance calories must be lower than you think, because if you’re not losing weight, you can’t be in a caloric deficit!

Remember when you calculated your maintenance calories that I talked about coming up with a range (e.g., 1800 – 2200 cal), then picking a number within that range, and finding out later if it was the right one?

A very big reason this range is so big is due to the calories you burn just going about your everyday life – you know the 23 hours in day when you’re not participating in a structured physical activity! The calories you burn when you aren’t exercising are part of NEAT (Non-Exercise Activity Thermogenesis) and this include things like walking to your car, what you do at work, playing with your kids, cleaning the house, etc.

So a carpenter will most likely have a higher NEAT than a bartender, and both of them will probably have a higher NEAT than an office worker! To put this in perspective, half an hour of carpentry work could burn up to 250 calories (depending on the type of activity being done), half an hour of bartending could burn up to 100 calories and half an hour of office work might burn only 65 calories.

NEAT makes a huuuuge difference for your metabolism and weight loss goals, but is often forgotten. If you have a high NEAT then your maintenance calories will probably be closer to the upper part of the range you discovered in back in Step 5. If you have a low NEAT then your maintenance calories will probably be closer to the lower part of the range in Step 5.

So let’s say your maintenance calories would have been within a certain range, e.g., 1800 to 2200. What that means for you:

• If you initially chose to start on the higher end of the range (say 2200), try lowering your calories to the lower end of the range (say 1800).
• Or maybe you started on the lower end of the range (say 1800)? Try lowering even further because your initial calculation may have been off.

Step 9. Have you already lost a significant amount of weight (e.g., 20 lbs) and now find you’re on a plateau? It’s time to update your maintenance calories.

If you’ve already lost a significant amount of weight, e.g., 20 lbs, and you’re currently experiencing a weight loss plateau where the number on the scale is no longer moving, it’s time to update your original calorie equation.

After weight loss your resting metabolic rate will decrease – this means the equation you originally used will no longer be accurate for your current body weight!

What that means is that you cannot expect a 200 lbs individual to have the same energy requirements with an 180 lbs person. The lighter person has a smaller body which means less energy required to maintain it.

So if you used to weigh 200 lbs, and you’ve now come down to 180 lbs, you now by default need less energy to maintain your weight. If you keep using the original equation then you won’t be losing weight as expected because it’s no longer accurate for the the new you!

So this is time for a revision. Go back to Step 4 and redo the calculation based on your latest weight.

But what about medical conditions?

If you’ve gone through all the above and you feel they don’t apply to you, it is likely due to a medical condition and you should check with your doctor.

For example, when your thyroid malfunctions and you have hypothyroidism, your maintenance calories will be lower and you will need a small caloric intake to lose weight. This is fixable when your thyroid is managed through hormone therapy.

And now that “why can’t I lose weight?” is no longer a problem and you know exactly what has been going on…

Losing weight is actually very predictable once you find how the calorie equation works for you. That’s actually one of the good things about weight loss. If you know your maintenance calories and you’re accurately tracking your calories in and calories out then you’ll be losing weight consistently.

How else can I help you? You may want to review the calorie deficit article, the fast metabolism article, or the body composition article to make sure you’re building muscle while burning fat!

Weight loss requires personal responsibility so be honest with yourself about where you could step up. Be patient, be consistent and you will see results!

If you’re stuck in a weight loss plateau, and now that you’ve finished this article, what is your verdict? Why can’t – or shall I say couldn’t – you lose weight (up until today)? Leave a comment.

Click here to view the sources referenced in this article.

If you don’t know Katherine, she’s a science-based dietitian who I deeply appreciate, esp. after reading her white paper clearing up frequent lies that are being promoted about the Mediterranean Diet.

I recommend her Twitter for leading edge thoughts on the latest about nutrition and nutrition science as well as her Instagram for recipes!

(I swear, Katherine is not paying me to promote her here! Haha.)

Ok, so let’s get back to the healthy baked oatmeal recipe. I did not make exactly what Katherine did. I altered the recipe to match the ingredients that I had available. Specifically:

• I didn’t have applesauce so I replaced with additional (skim) milk.
• I used 1 cup instead of 1.5 cup of oats.
• I added an additional tablespoon of coconut flour. Did you know that 2 tablespoons of coconut flour had 5 g of fiber? This is amazing considering the small quantity! To compare, one kiwi has just 2 g. 1 slice of whole wheat bread has 3 g. Yup, 5 g of fiber is a big deal.

This healthy baked oatmeal recipe is an excellent choice for breakfast. You can make them on a Saturday morning and eat with the family or you can make them part of your meal prep Sunday, and then take one every day with you at work.

Let’s move on now to reviewing the recipe, and then please scroll to the bottom of this article because I want to explain to you why the high fiber with not-too-shabby protein combo of this healthy baked oatmeal recipe is a killer.

Print

Healthy Baked Oatmeal (High-Fiber, High-Protein)

4.0 rating based on 2 ratings

• V

• Difficulty:Easy
• Prep Time:7 mins
• Cook Time:28 mins
• Serves:3
• Freezable:No

Nutrition per portion

• Calories 239
• Fat 5 g
• Saturates 2 g
• Protein 8 g
• Carbs 46 g
• Sugars 14 g
• Salt 171 mg
• Fibre 13 g

Ingredients

• 1 cup rolled oats
• 1 cup skim milk
• 3 tbsp coconut flour
• 2 tbsp sugar
• 1.5 tsp cinnamon
• 1/4 tsp baking soda
• a pinch of salt

Method

• Set oven to 350 F.
• Combine all ingredients together in a big bowl and mix well.
• Pour into 3 different muffin bowls and place in the oven.
• Bake for 28 minutes.
• Remove from oven. Allow oatmeal to cool for 10 minutes before serving.

Why high-fiber combined with protein is a big deal.

Now that you’ve reviewed the recipe, did you notice that each one of those oatmeal servings comes with 8 g of protein? That’s not too shabby at all. It’s like drinking one cup of milk.

Did you know that protein is the most satiating of all macronutrients (i.e., comparing protein to carbohydrate to fat, protein beats the other two in how full you feel after consuming it)? So those 8 g will help hold you up for longer.

Add to this that fiber has a similar effect. Despite giving you zero calories, it fills you up. (It’s also heart healthy and perfect for people with constipation.)

Add protein and fiber together and you get a powerfood (just making this word up.)

So there you go, a healthy baked oatmeal recipe for your daily or weekend breakfast or snack. Are you going to make this? Are you already making a similar variation? Leave a comment and let me know.

Bon appetit!

Eva R., retired, GR

Eva: “I look 10 years younger!”

Yes, this is my mom. And yes, with my Exercise Bliss program I helped her do her first pushup at age 65. Let me tell you, she now deeply enjoys it going to yoga class and being able to do stuff that people 10-15 younger than her cannot do.

At a glance

It all started with daily wall push-ups.

This is the wall push-upexercise I taught my mom to do. This is actually one of core Exercise Bliss exercises. She would do it first against a closed door and later on she would make it harder by having her palms on the edge of a table. A few months later she was already on the floor.

Here’s a quick demo:

To begin your wall push up, stand across from a wall, and extend your arms in front of you so that your fingertips are almost touching the wall. Lean towards the wall, keeping your back straight. Do NOT bend from your hips – keep your body straight like a plank as you bend your elbows.

Now, lower until your nose is almost touching the wall, and then push back. Repeat for a total of 8-12 repetitions.

Case study update – 5 years later

My mom did her first push-up at age 65. It’s been 5 years since then and she’s still exercising regularly. When she came to visit me to be here for the birth of my daughter I got her a Pilates class package in a nearby studio (it was her first time doing Pilates but she loved it.) Also: she was the oldest in her class, however she did great and was getting compliments from the teachers.

Keeping full mobility and your strength up as you age will do wonders in making your golden years amazing and providing maximum grandchildren enjoyment

Do you let age tell you what you can or cannot do?

Just because you’ve spent decades of your life living a certain way does not mean that you cannot change! Just like Cathy who stopped hating exercise in her late 50s, Eva actually did her first full pushup in her mid-60s. Isn’t that great?

Don’t use age as an excuse to stop you from what you can actually do.

Have you let things like age get in your way? Leave a comment below.

Liz G. Geological Technician, Austraila

Liz: “I enjoy it so much and feel sort of let down if I don’t do my morning workout.”

Liz would start exercise, follow through for 2-3 weeks and despite her best intentions, quit. This all changed after she enrolled to Exercise Bliss and learned how to enjoy working out. She now misses exercise if for some reason she can’t do it!

At a glance

• Should I eat white bread, or is it just empty calories?
• Is saturated fat bad?
• Is organic really better?

This is exactly what happened at a baby shower a couple of months ago. The Alzheimer’s-stroke study on diet soda had just come out and the hostess was dying to know what the deal is and whether her daily soda habit was something she should give up.

She said she loved it and did not want to stop it but her husband was nagging her hard about it. So today we’re going to answer this question – is coke zero bad for you?

I invited Ana Reisdorf, an RD, to tackle the question. Enter Ana:

You may have heard people talking about the dangers of fake sugar in diet soda, particularly aspartame. Does this mean you need to avoid diet soda drinks completely because they’re terribly unhealthy as a beverage choice?

We’ll start out by going over the ingredients in Coke Zero (now renamed to Coke Zero Sugar) and then discussing common concerns relating to it, like:

• Do artificial sweeteners in Coke Zero cause Alzheimer’s or stroke?
• Does Coke Zero make you fat?

What’s in Coke Zero Sugar anyway?

Coke Zero Sugar, formerly known as Coke Zero, is a no calorie, no sugar beverage from the Coca Cola company. It was rebranded into Coke Zero Sugar in August of 2017. The company states that the new name also comes with a new look and a more delicious taste.

The appeal of Coke Zero Sugar has always been that it tastes more like real coke than Diet Coke does, without the “fake” sugar flavor of aspartame.

Ingredient Breakdown of Coke Zero Sugar

Coke Zero Sugar is similar to Diet Coke in that it contains zero calories and zero sugar. It comes in different varieties similar to regular Coca-Cola such as vanilla, caffeine-free, and cherry.

Looking at the nutrition label, it has a zero next to almost every nutrient.

• It does have a small amount of potassium and sodium, but would not be considered a high source of either of these electrolytes.
• The rest of the ingredients, caramel color, phosphoric acid, potassium benzoate, natural flavors, and potassium citrate are mostly preservatives, used to modify taste, or meant to add color to the beverage.
• Coke Zero Sugar does contain some caffeine, about 34 mg per 12 ounce serving or about 25% of what you would find in an average 12 ounce cup of coffee.

Coke Zero Sugar, as the name suggests, includes no sugar but is instead sweetened with artificial sweeteners – which brings us to the new section.

Artificial sweeteners in Coke Zero

Coke Zero Sugar is sweetened with a combination of two artificial sweeteners, aspartame and acesulfame K. Diet Coke only has aspartame as the primary sweetener, whereas original Coca-Cola is sweetened with high fructose corn syrup. Coke Zero Sugar has less aspartame than Diet Coke, which is likely why the taste is more similar to original Coca-Cola without the added sugar.

Sugar Substitutes: Coke Zero vs Diet Coke vs Regular Coke.

Artificial sweeteners and “diet” beverages have been a hot topic of debate in the nutrition community since they came on the market.

• How can something that tastes sweet have no calories and therefore no consequences to your health?
• Are artificially sweetened beverages a better choice than “regular” soft drinks?

To be honest, while the research on the long-term effects of these beverages is conflicting, there have been some new studies on their effect on brain health and weight that may shed some light on this hotly debated topic.

Is acesulfame potassium safer than aspartame?

As I said before the main difference between Diet Coke and Coke Zero is that Coke Zero is sweetened with both aspartame and ACE-K while Diet Coke only includes aspartame.

But while aspartame is pretty famous, you are likely not as familiar with acesulfame potassium (ACE-K) as you might be with aspartame. ACE-K was discovered in 1967 and has become a popular sugar substitute in many foods. It is generally blended with aspartame or other sweeteners because it has a bitter taste on its own.

ACE-K is considered safe for human consumption both in the United States and in Europe. The FDA has set the acceptable daily intake of this additive at 15 mg/kg/day of body weight. In order to exceed this limit, the average person would need to consume over 20 cans of Coke Zero Sugar in one day. It is unlikely that anyone is consistently drinking this much Coke Zero Sugar (1).

Yet, some believe there is not enough solid evidence to determine its long-term safety. There is some research that has found that ACE-K, like many artificial sweeteners, may interfere with appetite, possibly leading to weight gain and problems with blood sugar regulation.

Also, there are some concerns about it being a carcinogen and affecting the development of the fetus during pregnancy. At this time, there is not enough substantial evidence to determine with certainty that ACE-K is dangerous to long-term human health when consumed in normal doses (2).

Aspartame has been researched in great detail as well, yet it remains controversial. A 2013 review of evidence related to the safety of aspartame found that at levels below 40 mg/kg of body weight per day or the equivalent of 19 Diet Cokes daily, there was no danger in consuming aspartame. As long as it is not consumed in excess, 19 Diet Cokes per day is a lot, aspartame is considered safe.(3) The 40 mg/kg per day is the standard set by the European Union, the FDA sets it slightly higher at 50 mg/kg.

There are no studies comparing ACE-K to aspartame directly in terms of safety, so it is not possible to definitively say if one is safer than the other. The sweeteners in Diet Coke and Coke Zero Sugar are both considered safe in normally consumed doses by both the FDA and European Union.

Do artificial sweeteners cause Alzheimer’s or stroke?

A new 2017 study published in Stroke evaluated the connection between the intake of sugar and artificially-sweetened beverage on the risk of stroke and dementia. Researchers utilized data from the Framingham Heart Study Offspring in order to determine a correlation between consumption of artificially sweetened beverages and brain-related conditions (4).

The study included 2888 participants over the age of 45 who were questioned at various intervals over a 10 year period about their beverage consumption via a food frequency questionnaire.

After adjusting for confounding variables such as physical activity and smoking, researchers found that the intake of artificially sweetened beverages was associated with an increased risk for dementia, stroke, and Alzheimer’s disease (5). Similar results have been found with data from other large observational studies, such as the Nurse’s Health Study and the Northern Manhattan study.

Does this research mean you should throw out all the Coke Zero Sugar and switch immediately to regular Coke?

• Not so fast because sugar sweetened beverages have also been associated with an increased risk of stroke.
• Also, this research is all observational, meaning they follow a population group over a period of time to see what happens to their health while collecting information about their diet and lifestyle patterns.
• These types of studies, although they can provide information on potential connections or correlations between two factors, do not prove causation.

One potential confounding variable in this study is that people already predisposed to stroke may have switched to diet beverages to lower their risk. Unfortunately, since many of the studies on artificial sweeteners and brain heath are correlational, therefore it is difficult to make a definitive recommendation on their safety.

Do artificial sweeteners make you fat?

Another concern many people have over the consumption of artificial sweeteners is if they make you gain weight. Once again the research is mixed on this topic.

• On one hand there are several observational studies that suggest artificial sweeteners may increase cravings for high sugar foods due to the impact they have on appetite-regulating hormones, potentially leading to weight gain.
• Others have found that artificial sweeteners may promote insulin resistance and inflammation, with the potential to lead to weight gain (6).

But, none of these connections have been proven to be a direct cause of weight gain (7).

A 2014 systematic review of the available evidence on artificial sweeteners and body weight looked at 24 different studies on this topic, which included a combination of randomized control trials and prospective cohort studies

The review found that the data from the randomized control trails, considered the “gold standard” for experimental studies, demonstrated that consumption of artificial sweeteners helped lower body weight, fat mass, and waist circumference. The cohort studies on average showed no connection between body weight and intake of artificial sweeteners (8).

With this meta-analysis of randomized control trials, we can likely conclude that intake of artificial sweeteners do not cause weight in any significant way and may even help with weight loss.

Researchers conclude that the overall reduction of sugar from the diet, even if you are replacing it with artificial sweeteners, helps reduce calories overall which helped study participants lose weight (9).

Is Coke Zero Sugar bad for you?

At the end of the day, is Coke Zero Sugar bad for you? The answer is probably not in moderation, even for brain health. Also, it is likely a better choice for those who want to manage their weight when compared to regular Coke or other sugar sweetened beverages.

Diet Coke is also not bad for your health, if once again it is consumed in moderation. Drinking DietCoke versus Coke Zero Sugar is likely equivalent in terms of the impact they may have on health.

Ideally, your beverage of choice should be water, but sometimes we crave a little something with a little more flavor, carbonation, or caffeine. Coke Zero Sugar or a Diet Coke can be a good option for a little mid-afternoon caffeine boost with no calories or sugar for those of us concerned about our weight, who also want a refreshing beverage from time to time.

Ana Reisdorf is a Registered Dietitian Nutritionist and freelance writer with 10-years experience in the field of nutrition and dietetics. Currently, she works to share her passion for nutrition on a larger scale as an author. She has written for various online publications, such as The List, Today’s Dietitian, and Dr. Josh Axe.

Click here to view the sources referenced in this article.

Loukia G., Civil Engineer, GR

Loukia: “I lost 22 pounds!”

Let’s just say that Loukia was not into exercise. She had no motivation to get started — until she met Exercise Bliss and the domino effect started: Before she knew it, she would be exercising 7 days a week and would lose 22 pounds!

At a glance

The Problem: Just the thought of exercise was overwhelming.

“I wanted a healthy lifestyle but just the thought of it made it hard to start.”

The Solution: Making it OK to start out small.

“Exercise Bliss taught me the value of small steps. It’s ok to only do something “ridiculously small”! Before I knew it, I’d do something small 7 days a week!”

Her Result: She lost 22 pounds and still exercises!

“As a result, I’ve lost over 22 pounds. I could not be happier!”⁺

⁺Results vary depending on starting point, goals, and effort.

In her own words

Loukia could not find the motivation to start exercise, until she found Exercise Bliss.

Loukia, How Did You Feel Before Exercise Bliss?

I felt “stuck”.

Why Did You Feel This Way?

I wanted to exercise and have a healthy lifestyle, but just the thought of it made it hard to start.

What Exactly Are Your Health Habits Now?

By taking small steps at a time and through Exercise Bliss, I am working out 7 days a week a little bit and 4 days per week 1 hour approximately. Exercise is no longer daunting!

How Did Exercise Bliss Help You Change Your Health and Fitness?

Before, I was not moving my body at all. Exercise Bliss taught me the value of small steps. It’s ok to only do something “ridiculously small”! Before I knew it, I’d do something small 7 days a week (even though you recommended only 5 days a week).

I also learned how not to punish myself for not doing “enough”. This was not easy at first, as I was used to being super-strict with myself. Yet, through EB’s Mind Training I learned to be more gentle.

What Big Wins Did You Get After You Graduated From Exercise Bliss?

It’s been more than 3 months since I graduated and I’m still exercising consistently. I started going to the gym right after the program ended, and I still go 4 times a week.

As a result, I’ve lost over 22 pounds. I could not be happier!

Have you found yourself in a situation like Loukia’s – where one small change leads to the next and before you know it a whole new chain of events has unfolded? Leave a comment below.

And by YOU I’m referring to:

• Your current body fat percentage
• Your diet
• Your exercise program

I’ll walk you through the process to find out exactly how long it’ll take to get abs, considering the three factors above.

Let’s use the hypothetical Mary to help guide us through the steps.

Meet Mary. Mary wants to get abs.

In fact, Mary already has abs, like all of us – but she wants them to be visible and not hidden under a layer of fat.

Mary just started her fitness and health journey a few weeks ago and has been working with a personal trainer. She is working out 5 days a week and is pleased she has already lost about 8 lbs.

However, her patience is being tested. She thought her abs would already be visible by now – only they’re not. Her trainer tells her to keep working at it and they will come. She wants to know exactly how long it’ll take her to get the visible ab muscles she’s dreaming of.

First let’s take a look at what it takes to achieve visible abs. Then we’ll go through the steps to figure out exactly how long it’ll take to get that 6-pack and what you’ll need to do to achieve results.

How to get visible abs (even a 6-pack.)

#1: Drop your body fat percentage to “athlete” level.

The most important factor for developing visible ab muscles is body fat percentage. If there is a layer of fat over the abdominal muscles, you won’t be able to see them, no matter how strong your abs are. Mary has abs, but she can’t see them because her body fat percentage isn’t low enough.

And by “low body fat percentage” I don’t mean low just to be healthy. I’m referring to “low” in order to see abs, which is still healthy for most people but lower than what’s needed for general health.

(Yes, getting 6-pack abs is no walk in the park.)

What is the optimal body fat percentage for visible abs?

• For men: 6 – 9%
• For women: 16 – 19%

At these body fat percentages, you will likely be able see definition of ab muscles. These percentages are considered to be within the athlete body fat range, which is why it takes dedication to get to this point!

Let’s compare this to average body fat percentages:

• An average male who weighs 200 lbs: would be expected to have a body fat 21% or have about 42 lbs of body weight made up of fat.
• An average female who weighs 165 lbs: would be expected to have a body fat of about 28% or have about 46 lbs of body weight made up of fat

This means the average male would need to loss around 12-15% body fat and the average female around 9-12% body fat to reach the optimal range for seeing abs.

You can see in the below chart some more examples of average body fat percentages and classifications

[table id=3 /]

#2: Start doing muscle-building exercise.

If you’re not exercising, a flat belly will most likely be just that – a flat belly. Some people call that “skinny fat.” You may get some ab definition when body fat percentage is low, but nowhere near the definition you could get if you add strength exercise into the mix.

• Cardio exercise will help out by helping you burn fat faster, and hence reach your body fat percentage goal more rapidly.
• Strength-training exercise won’t just help you burn fat faster, it’ll also give shape to those muscles.
• Strength-training while losing body fat will help you retain lean muscle mass. After all, you want to drop the fat, you don’t want to lose weight by losing your muscle!

HIIT workouts that provide both strength-training and cardio will work best for super-busy people. These workouts are good if you have less than 1 hour a week total to exercise. For everyone else, a combination of isotonic and isometric exercises will be great.

Now do you need to focus on specifically ab-targeting exercises such as variations of crunches or different types of planks?

Nope, ab exercises can be a part of your workout but they don’t need to be the main part of your workout. In fact, I would argue that you could skip ab exercises altogether in favor of a total body strength-training program, and still get great results and visible abs.

Your abs help stabilize your body so they’re pretty much working all-the-time. Any standing exercise you do? Those abs are working to keep you upright. Back exercises like the lat pull down? Those abs are activated hard to help you pull that weight down.

Keep in mind I’m not advocating against doing ab-focused exercises. I’m just clarifying that you don’t necessarily need them to get abs.

How long to get abs? Follow these 5 steps to find out.

How long will it take and what you will you need to do get visible ab muscles? You will need to follow these 5 steps to figure it out.

Step 1: Discover your current body fat percentage.

First, you need to figure out your current body fat level. The higher your body fat percentage, the longer it’ll take to get those visible abs.

Please go through this body composition guide and scroll to the bottom to determine the best ways to measure your body fat. To do this quickly, but not super-accurately, you can use an online calculator. Some bodyweight scales will also measure body fat.

Say you go for the quick but not-so-accurate online calculator method. Our hypothetical Mary is 132 pounds and 67.7 inches. She calculates her current body fat percentage to be 24% so she is in the fitness range.

So how much fat does she still need to burn to get visible abs? Let’s move on to the next step.

Step 2. Calculate how much fat you need to lose.

Ok so now you know your starting point. Let’s find out what your body fat goal should be.

To calculate how much body fat you want to lose, subtract your current body fat percentage from your ideal body fat range for abs (athlete body fat range in the table above).

Mary’s body fat percentage is 24% but she wants to be at 19%, so she needs to lose 5% body fat.

Let’s translate this percentage into pounds of fat: How much should Mary weigh after dropping 5% of her body fat?

The American Council on Exercise suggests the following formula:

Desired body weight = lean body weight/ (1- desired body fat % expressed as a decimal)

The body fat calculator will also show you your lean body mass. Mary has a lean body mass of 100lb

For Mary, her desired body weight is 123.4lb which she worked out like this:

lean body weight 100lb/(1- 0.19) = 123.4lb

She currently weighs 132lb which means she should aim to lose around 8.6lb to achieve 19% body fat.

Step 3: What calorie deficit should you be at to get abs?

A safe and achievable goal for most people is a body fat loss of 0.5-1% per week.

As I said right above, Mary has calculated that to reach her goal she needs to reduce her body fat percentage by 5%. That’s about 8.6 pounds. To lose 0.5-1% of her bodyweight a week, she needs to drop between 132*0.05 = 0.6 pounds to 132*0.01= 1.3 pounds a week. Whether she chooses to aim to losing 0.6 or 1.3 pounds a week depends on her personal preference.

Now to lose those pounds, Mary needs to be on a calorie deficit. To achieve a calorie deficit, she can either eat less or move more or both. Just remember weight loss does not necessarily equal fat loss – if resistance training is not maintained you may be losing lean body mass and this is not ideal. Inevitably there will be some weight loss than is not from fat.(2, 3)

That’s another reason right there to make sure you include strength-training in your programming.

How hard should Mary diet?

• Right above we found out Mary needs to lose 8.6 pounds to get to her desired 19% body fat.
• We also found that Mary can most likely lose anywhere between 0.6 to 1.3 pounds of fat a week.
• To burn a pound of fat, Mary needs a calorie deficit of 3500 calories.

So for a fat loss of 0.6 to 1.3 pounds a week, Mary needs a weekly calorie deficit of 0.6*3500 =2100 calories to 4200 calories a week.

To make this into daily calories, then we just need to divide by 7. This gives a daily calorie deficit of 300 to 600 calories. The higher the deficit, the faster she’ll drop weight.

Step 4: Calculate how long it’ll take to get those abs.

If Mary chooses the daily calorie deficit of 300 calories, that’s 0.6 pounds of fat a week. To lose 8.6 pounds of fat Mary will need 8.6/0.6 = 14.3 weeks.

Say she chooses the higher daily calorie deficit of 660 calories, then she’ll get there in half the time, just 7 weeks!

Now Mary knows exactly how long it’ll take, and the answer depends greatly on her. If she wants to keep a higher calorie deficit, she can keep her hopes up for 7 weeks. If not, she’ll still get there in a little more than 3 months.

No more getting frustrated about not already seeing her abs. Mary is now equipped with data and knows exactly what it’ll take to get abs.

Don’t want to do the work above to calculate exactly how long it’ll take to get abs? Use the tables below for a very rough estimate.

[table id=4 /]

[table id=6 /]

Step 5: Determine what it’ll take (diet and exercise) to reach your goal.

Here’s where you will need to make a diet and exercise program that fits your lifestyle and stick to it.

For example, Mary hates running so even though this is what she thinks she should be doing, she doesn’t do it. She also has minimal time in the mornings, so prefers to do HIIT workouts, which take less than 30 minutes to do and are very effective. On the weekends she will do yoga at home. Most importantly, while Mary has a strict routine she makes sure not to overdo it. She has planned rest days and when she feels her body needs a break she will take an extra day off.

Mary also keeps track of her calorie intake using an app on her phone. When calculating her calorie requirements, she made sure to estimate her activity levels correctly, so she doesn’t add any extra calories to her total when she exercises.

Calculating calories burned through exercise can be:

• Inaccurate, gym machines and apps often over estimate calories burned
• Increase the likelihood you will ‘treat’ yourself with extra food. While you do need to re fuel post workout you can easily over compensate.

By tracking what she eats Mary knows exactly what her daily calorie deficit is & how long it’ll take her to get to her goal. Once you know your calorie deficit, you can very easily predict how long it’ll take to lose fat. Every pound of fat is roughly equal to 3500 calories.

Before you move on… Make sure to track whether you’re losing fat specifically

Your total body weight e.g. the number on the scales may not give you an accurate representation of body fat loss. As you gain muscle your weight may stay the same or increase even if your body fat percentage is decreasing. This is because you are building muscle which has a volume less than fat – fat takes up more space. So, make sure to keep track using weight and continue to calculate body fat percentage as discussed previously.

Tips to make dieting easier and/or more effective

• Remove liquid calories that don’t help at all with satiety
• Focus on nutrient dense foods such as vegetables and whole grains, these are high in fiber and will fill you up
• Cut back on empty calorie foods
• Eat enough protein for increased satiety and muscle building (4)
• Eat enough food post workout so you don’t become overly hungry at a later stage
• Also, don’t eat too much food post workout! Try not to pig out just because your worked out, eat within your calorie requirements
• Be prepared! Try meal prepping and take healthy snack options with you go out
• Make healthy options easy, put a fruit bowl on the table and cut up veggie sticks and put in the fridge
• Cut back on the beer and cocktails!

What if you decide getting a 6-pack is not worth the effort?

For all those out there that don’t have visible abs keep in mind this isn’t a measure of health of fitness. You can still be fit, healthy and strong without abs!

Getting a 6-pack you see is no walk in the park, it takes quite a bit of effort to get there.

So are you up for the 6-pack challenge or does this all seem like it’s too much effort? Leave a comment and let me know.

Click here to view the sources referenced in this article.

Sarah F., Therapist, USA

Sarah: “This is the piece I’ve been missing my whole life – that’s why exercise never worked for me!”

This working mom and Master’s student burned herself out with difficult exercise programs. And then she discovered my 5-min workout program Exercise Bliss, stopped needing aggressive 30-day challenges for motivation and now actually exercises because she wants to!

At a glance

(Try this yourself: Do this exercise while holding a medicine ball on top of your pelvis and feel the burn!)

If you’re not already doing it – and unless you’re doing a more advanced variation like hip thrusts – then the bridge is a must exercise to be included in any glute-sculpting workout program.

Today I’ll show you 10 of the most common shoulder bridge exercise variations. We’re gonna go through them all in the 25-min shoulder bridge workout that I’ll guide you through today.

Sculpt Those Glutes with this 25-min Shoulder Bridge Exercise Workout

I’ll go through the shoulder bridge and how it works right below, but for those of you who are impatient, here’s the full 25-min workout!

Hint: This glute-sculpting workout ends with a relaxing stretching session. Don’t miss it!

What is the shoulder bridge exercise?

The shoulder bridge is a generally safe exercise for most people; it’s low impact and knee-friendly; people of all ages and ability can do it including pregnant women; and it works the glutes like a charm.

In fact, it’s one of only a few exercises that activates your buttocks so well. So if you were looking to sculpt your booty, then look no further. The bridge will also strengthen your:

• quads and hamstrings
• inner and outer thighs
• calves
• pelvic floor muscles
• lower back
• abdominals and core muscles

Best of all, it can even be done when you’re lazy because all you have to do is lie down and start lifting your booty up! Just check out my lazy floor workout routine for another example of the bridge’s versatility.

Now, I know what you’re thinking. “The bridge? Yeah, right! That’s so simple, my grandma could do it.”

I agree. Your grandma could probably do it and she should do it too! Even though you might think that the bridge is just for beginners, you’re going to want to try out the variations I’ve got to challenge you.

That’s right, let me prove to you how hard I can make the “simple” bridge exercise. Get down on your mat and join me in doing a complete 25-min lower-body and core strengthening workout based entirely around the bridge exercise.

How to do the shoulder bridge and all 10 variations of it.

The exercises below are included in the 25-minute shoulder bridge workout above.

1. The Classic Shoulder Bridge

Start by lying down in the middle of your mat, knees bent, feet hip-width apart. Place your palms on the floor beside you.

Tuck your pelvis in (up towards the ceiling or sky) and, pushing through your heels, slowly lift up your hips. Hold as you feel your glutes working hard. You’ll also feel the muscles in the front and back of your legs working.

Slowly release the bridge getting back onto the ground.

2. On Your Toes Bridge

It’s the same bridge exercise, just up on your toes. As always, keep the movement under control and imagine your vertebrae lift up off the mat and then going back down.

3. One-legged Bridge

With one foot flat on the floor, raise one foot up towards the ceiling. It’s okay if you need to bend your knee. It becomes more difficult when you straighten your leg, so work with where you’re at today.

4. Feet Together Bridge

It’s the same old bridge, this time with your feet and knees together. Be sure to keep your knees together throughout the entire movement. This activates your inner thighs more.

5. Feet together Bridge On Toes

Just like the name suggests, start this shoulder bridge with your feet and knees together but up on your toes. Keep your feet close together and your knees touching throughout the entire movement.

6. One-legged Bridge on your Toes

This time, you’re up on the toes of only one foot. Keep your knees together throughout the entire movement. This means that your toes won’t be pointing straight up in the air and that’s okay.

7. Wide Stance Bridge

Move your feet out wide to the edge of your mat with toes turned out. Focus on pushing into your heels as you lift up your hips.

8. Wide Stance Toe Bridge

The same movement as above, only this time, your wide feet are supported by only your toes!

9. Open and Close Shoulder Bridge

Start from the floor with feet & knees together. Lift your hips up. Now open your thighs. Then close your thighs bringing your knees together. Gradually get back to the floor and repeat.

10. Open and Close Shoulder Bridge on Toes

Same exercise as before but on your toes!

And that wraps up the booty-building shoulder bridge and all the variations of it. I’d love to hear if you found this bridge workout challenging and which variation you enjoyed the most! Drop me a comment below.

No, I’m not referring to throwing all junk food out the window and going on a restrictive diet like Whole30. Instead I’m referring, to tiny, tiny tweaks.

To help build your case study I’ll use the imaginary Ben as an example.

• 34 year old Male
• Current weight is 200 pounds
• He’d be happier at 185 pounds

Imaginary Ben would like to drop 15 pounds but he doesn’t really want to diet to get there. Could maybe a few tweaks help him achieve his goal? The answer is flat-out YES! By limiting empty calories, or swapping them with different foods, Ben could e-a-s-i-l-y drop 15 pounds (along with making better choices for his overall health of course.) Also a 15 pound drop would represent 7.5% of his current weight which brings right in the middle of the magic 5-10% weight loss and the goodies that come with that.

We’ll start out by reviewing what empty calories are, move on to understanding where to find them and how to recognize them and end the guide by making our very own calculations for our own weight and for our specific choices until we finally reveal the number: how much weight would you drop if you were to limit some empty calories hidden in your diet?

Let’s go.

#1. What are empty calories?

Empty calories refer to foods and drinks that provide calories (energy) but have very little or no nutritional value.

Some foods and drinks are made up entirely of empty calories: think soda, candy, and alcohol. They are essentially “empty” of nutrients and lack these important aspects of a healthy diet:

• Vitamins + Minerals: collectively referred to as micronutrients they are essential for all body functions, a deficiency in one or more can lead to serious health problems.
• Fiber: increases felling of satiety and fullness and can help prevent over eating. Fiber also plays a role in gut, bowel and cardiovascular health.

Foods high in empty calories usually contain:

• Added sugar: Added sugars are those that do not occur naturally in a food. Fruits, dairy and even vegetables contain sugar (carbohydrates) and there is nothing wrong with these naturally occurring sugars – our bodies use carbohydrates as fuel for movement and brain function. The problem arises when excess added sugar leads to excess calories.
• Added fats and oils: Much like carbohydrates, fats are essential to many body functions and are required for good health. Many healthy foods contain natural fats like nuts, avocados and oily fish. Again here the problem lies with excess fat consumption: ultra-processed and fried foods contain excessive amounts of fat and this can all add up to… you guessed it, excess calories.
• Refined carbohydrates: White flours used to make bread, rice and noodles have had the bran and germ removed. This means most of the fiber, vitamins and minerals have also been removed. However, refined carbohydrates are often a vehicle for other nutritious food, for example a salad sandwich or pasta with lot of vegetables. When possible it is best to make whole grain choices such as brown rice or wholegrain bread.
• Trans Fats: Trans fat can occur naturally in very small amounts in some meat and dairy. Most of them however are manufactured synthetically and are harmful to health. Avoid foods with trans fats.

Other foods may contain some nutrients, such as protein and trace amounts of micronutrients, but still be extremely high in empty calories. These forms of empty calories are harder to to identify and require you to read food labels correctly. We will get to that shortly.

#2. What are some examples of foods with empty calories?

Here are some examples of foods and drinks that are made up entirely – or mostly – of empty calories. Let’s start with the first group:

Foods and drinks made up entirely of empty calories:

• candy
• chocolate and candy bars
• ice lollies
• crisps, corn chips and some types of crackers
• Soda pop, sports drinks, and energy drinks – even Vitamin Water
• Alcoholic drinks are very high in calories – yes even your beloved yet overhyped red wine
• Milky or sweet coffee drinks
• Fruit juice and fruit drinks (many fruit juices have added sugar, fresh juices lack fiber and are still a concentrated source of sugar)

And now here’s the second group – beware as these are the foods many people eat without realizing their high empty calorie content!

Foods not entirely made of but still high in empty calories:

• bakery goods, such as cakes, cookies, donuts, pastries, pies and croissants
• ice cream, pudding and other dairy desserts
• some kinds of processed meat
• fried potatoes (French fries)
• take-out food such as burgers, pizza and Mexican food
• sugary cereal
• some types of granola bars and fruit bars
• microwave or cinema popcorn
• some types of crackers and other salty snacks

On the flip side foods that are full of vitamins, minerals and fiber such as fruits and vegetables are referred to as nutrient-dense foods:

• vegetables
• fruits
• whole grains
• seafood
• eggs
• legumes
• unsalted nuts and seeds
• dairy products such as milk and cheese
• lean, unprocessed meats and poultry

#3. What if I’m not sure whether my food is high in empty calories or not?

This is a great question and I’m glad you asked that. The best way to be sure of the empty-calorie content of food is to learn to read food labels.

While it sounds simple, clever packaging and marketing strategies can fool you into thinking a food is healthy when in reality it is full of added sugar, fat or both.

Take this sugary cereal for example. Kellog’s Froot Loops advertise “Vitamin D” on their package, which is a great distraction from the 12 grams of sugar per serving. Kellog’s Frosted flakes advertise 9g of protein while not advertising their 4 teaspoons of sugar per serving. Kellog’s Fiber Plus Antioxidants also contain 12 grams of sugar.

But they contain antioxidants and fiber so they must be super-healthy, right? Unless you learn to read food labels, you’ll be susceptible to front-of-the-package marketing claims and food companies specialize in highlighting minor stuff while covering up the important stuff at the back of the package.

Unfortunately, imaginary Ben has fallen for this, he likely doesn’t realize the granola bar he has switched to eating contains almost as much sugar as the candy bars he gave up. Yes, his granola bar is equal in sugar to his candy bar! Who knew?

Ben can avoid this in the future by reading the food label correctly. So how do you navigate the nutrient information panel?

Read the ingredients:

Ingredients are listed in order of weight, from higher to lower: the first few ingredients make up the majority of the product.

So when you see things with sugar, glucose, corn syrup, cane juice, or any other sweetener and oils or solid fats listed in the first few ingredients – then you know that unless you’re consciously going for candy what you’re about to get is very candy-like. Avoid anything with partially hydrogenated oils as these are sources of trans fats.

Read the nutrient information panel:

This is the white box somewhere on the packaging.

1. Look at the serving size: The catch here is the serving size, often the serving size will be only a quarter of the whole packet. For example, a small packet of cookies may only have a serving size of 2-3 cookies. The nutrient information therefore refers to only 2-3 cookies (one serving) and not for the whole packet. Just weigh your cereal one day and see how small one serving of cereal really is.
2. Check the calories per serve: This will tell you the total amount of calories per serve. If you plan on eating the whole packet you may need to multiply the calories by the number of serves in the packet.
3. Check the nutrient content: grams of sugar, fat and fiber will also be listed along with any other vitamins and minerals the product contains. Aim for foods with some fiber, low sugar and low fat. Just remember that sugar may occur naturally from fruit or dairy in a product (which is why you read the ingredients also!) Again you may need to multiply these numbers by the number of serves to get the total amount for the whole packet.

#4. How do I know how many empty calories I’m consuming?

After learning the first few steps, imaginary Ben can now easily calculate how many calories he is consuming from empty calories. Let’s apply these skills to Ben’s drink choices and see how many calories he can cut out.

First, Ben switched from regular Coke to Vitamin Water. Second, he also sips a glass of wine every night.

Let’s start with Vitamin Water and compare to Coke.

If Ben looks at the nutrition information panels on these drinks, he will see that the Vitamin Water actually has nearly as much sugar as a can of Coke.

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You can see here the label on the Vitamin Water this is a good example of complex labeling. But it’s Vitamin Water!!! It’s like water – only with vitamins! As you see, that’s not true.

The calories per serving = 50, but there are 2.5 servings per packet (also listed on the label)

So we need to calculate this to get the total amount 50 x 2.5 = 125

Yes, by volume the Vitamin Water would have less calories and sugar than the Coke. But how many of you would really only drink half the bottle? This is another clever marketing tactic, the perceived healthfulness the Vitamin Water leads many people to believe a bigger serve is ok.

How many calories is Ben consuming over the week just from drinks?

• 1 Vitamin Water each day: 7 x 125 calories = 875 calories
• 5 red wines (medium glass of 175ml) over the week: 5 x 160 calories = 800 calories

Total = 1,675 calories per week, that’s nearly the equivalent of 0.5 pounds of weight loss just from this simple step.

Not all these calories are liquid calories, or else known as the worst kind of calories you could get because their satiety impact is minimal.

#5. How many tiny tweaks do I need to make to lose weight?

Let’s use imaginary Ben’s example. A calorie deficit is needed to lose weight. Ben is no longer losing weight. So what does this mean?

Ben is NOT in a calorie deficit, where calories in (calories we consume through food and drinks) are lower than calories out (calories we burn through metabolic processes (being alive!), daily activities and exercise). That’s not weird considering the switch from Coke to Vitamin Water that gave literally no benefits.

And for those of you who are like “no, you don’t need a calorie deficit, you just need to cut out carbs/sugar/fats etc“:

You can cut out all the carbs you want and still not lose weight – if you are not in a calorie deficit. There are people who eat a diet of only potatoes or pizza and still lose weight, a good example of how a calorie deficit equals weight loss and not a specific food group.(1)

So how do we arrive at a calorie deficit? Read the calorie deficit guide, to calculate your own maintenance calories. Now let’s apply this to Ben’s example:

• His estimated energy requirement to maintain this weight is 3395 calories per day (using the online calculator.)
• Next we subtract 500 calories to get an average weight loss rate of one pound a week (a pound of fat is burned with an average deficit of 3500 calories.)
• The final number for weight loss is 2895 calories per day.

Previously we calculated that just by changing his drink choices Ben can reduce his calorie intake by 1,675 calories per week. That’s already a calorie deficit of 335 calories per day!

All he needs to do now is identify another 165 calories per day to cut back on and he will reach his target of losing 15 pounds. At a weight loss rate of a pound a weight he’ll make that happen in 15 weeks – so just under 4 months.

Watch for unexpected consequences brought on by healthier habits…

• Ben starts keeping a food journal to identify more closely what he’s eating. He notices that quite often during the week he eats a cup of yogurt. Armed with his new food label reading skills he notices that his daily cup of yogurt has 22 grams of carbs – yes, it’s one of the fruity, sugary ones.
• So that cup of yogurt, and all 130 cal that came along with it, are now out! However, he doesn’t want to feel hungry so he switches that yogurt with an 100-cal fat-free and sugar-free greek yogurt. That’s a net of only 30 calories but now Ben is no longer piling up sugar and is arming himself with protein – which is more filling and will keep his appetite low for a longer period of time.
• Because Ben is feeling fuller now he gets to delay his dinner by one hour. By eating dinner later Ben no longer feels the need to get a snack just before bed. So no more crunching on whatever he would find at the fridge 30 min before bedtime – Ben now goes straight to bed.
• And that’s how he saves 150-200 cal  – Ben just eliminated night-time snacking by switching empty calories to a more filling and healthy choice!

Note the big win here: Ben will lose weight WITHOUT feeling like he’s on a diet. He’s not really restricting calories; he just takes better care of himself. He does misses his cup of wine sometimes but in time he gets used to not drinking, plus he enjoys the extra level of alertness that he has without the alcohol.

Put it all together: How many pounds will you lose if you were to make tiny empty calorie tweaks?

Now that you’ve reviewed imaginary Ben’s case study, let’s apply this to your life! How many pounds will YOU lose if you were to limit empty calories? Here’s your summary guide:

• Read the calorie deficit guide to calculate your maintenance calories and better understand weight loss
• Keep a food journal for one week to track your eating habits
• Identify the eating habits that contain empty calories
• Cut out those empty calories and/or swap them with more nutrient-dense choices
• Calculate if you saved any calories by making the above choices, e.g., Ben saved calories by no longer drinking Vitamin Water and ditching wine
• Watch for unexpected consequences as you may end up saving more calories. E.g., Ben saved calories by no longer needing a night-time snack because his switch from empty-calorie yogurt to a more nutrient-dense yogurt made him fuller for longer, which pushed his dinner to one hour later, which made him no longer need a snack before bed.

Some additional tips:

• Foods high in empty calories often lead to over eating. The combination of high sugar and fat is delicious! We want more and are often able to continue eating even after we feel full. That’s why some people erroneously think that sugar is addictive and decide to go on a no sugar diet.
• Many ultraprocessedand packaged foods are also very high in salt, which increases the palatability (the taste) of foods and also makes you want to continue eating. (3)
• By focusing on nutrient dense foods you can help control your food and calorie intake (like Ben’s yogurt swap.) (2)

Now leave a comment and let me know – what empty calorie foods could you live without? Would you ditch them completely or swap them with a more nutrient-dense choice?

Click here to view the sources referenced in this article.

That said, you may or may not be eligible for a weight loss that is that fast.

Whaaaat, what do you mean Maria?

I mean that if you care about losing 2 pounds of fat specifically, not fat+water and hopefully not fat+water+muscle, 2 pounds per week may or may not be a healthy weight loss range for you.

But even if that is the case for you, don’t worry because in this article you’ll be able to calculate your own highest weight loss rate and highest calorie deficit so you get to lose weight (fat) safely.

(And please don’t despair; you could actually go higher than 2 pounds per week too. Just keep reading.)

What is a calorie deficit?

A calorie is a unit of energy. A calorie deficit is the difference between the calories you consume and the calories you burn, when that difference is negative. For example, if you consume 2000 calories but burn a total of 2500 calories, then you’re on a 500 caloric deficit.

However, if you consume 2500 calories while you only need 2000 calories, then you’re on a calorie surplus – essentially the opposite of a calorie deficit.

Your body needs calories (energy) in order to be kept alive; that’s how you get to breathe, pump blood, digest food, etc.

You consume calories by eating and burn them by pretty much the very act of living. You also burn calories by moving and exercising.

When you’re on a calorie deficit, your body will be forced to use those fat stores of yours to get the energy it needs. When on a calorie surplus, you’ll be gaining weight.

But do I need a calorie deficit to lose weight? Can I not lose fat without being on a deficit?

Ok now that is one of the most common questions I get. Most people have at least one friend who has lost weight by cutting carbs, sugar, gluten, dairy or some other elimination method.

So from a superficial point of view it looks like you don’t need to be on a calorie deficit to lose fat – you just need to cut something out of your diet – right?

Wrong. The only reason your friends lost weight while cutting carbs, sugar, gluten, dairy or whatever it is they limited was that they also created a calorie deficit.

None of those methods would have worked if your friends were NOT also creating a caloric deficit. Makes sense? Now let’s move on to calculating your best calorie deficit to lose 2 pounds a months (or more, or less, we’ll find out.)

Should You Lose 1 or 2 lbs A Week?

In my opinion working with multiple clients over the years, what actually matters is losing the MOST amount of weight. Speed is important as well but is priority Number #2. Priority #1 is losing the MOST weight.

What that means is that the best weight loss speed for you is the one that will help you lose the MOST amount of weight loss.

So if you need to lose 70 lbs, but try to lose 2 lbs a week, and then only end up losing 7 lbs, then while that is a great start, don’t you agree you’d be better off losing 60 or all 70 lbs?

If yes, then assuming losing 1 lb a week would make your weight loss program more sustainable and hence increasing your likelihood to actually lose all 70 lbs, then that’s what you should do.

Another way to think about this is to calculate your calories. If your calories to lose weight at that pace turn out to be low, then you can slow down your speed to facilitate losing the MOST amount of weight loss — rather than getting stuck!

How to calculate your best calorie deficit.

Notice I used the word “best” here in the title. There’s a reason for that. You may want to be on a daily 3500 calorie deficit but that doesn’t mean this is feasible or safe for you.

The best calorie deficit for you is the one that allows you to reach your goal at a rate that’s fitting to your personality and that maximizes your long-term chances for weight maintenance.

Because believe me the last thing you want is to lose a bazillion pounds only to take back the majority of them.

But let’s worry about that later; for now let’s dive in by calculating the calories your bodies need to live! You can either do the math or you can use our online calorie deficit calculator to have it done for you.

Step 1. Figure out your maintenance calories

Don’t want to do the calculations? I wouldn’t want to do them either. Use our calculator instead.

But if you wanted to dive into the numbers, here’s how to calculate your BMR (this is your basal metabolic rate).

The Harris-Benedict Equation for calculating BMR is as follows:

• Women:
  665 + (4.35 x weight in lbs) + (4.7 x height in inches) – (4.7 x age in years) Therefore a 35 year-old woman who measures 5’4” and 165 pounds would be
  665 + (4.35 x 165) + (4.7 x 64) – (4.7 x 35) = 665 + 717.75 + 300.8 – 164.5, equaling 1519 calories.
• Men:
  65 + (6.2 x weight in lbs) + (12.7 x height in inches) – (6.8 x age in years) Therefore a 35 year-old man who measures 5’9” and 195 pounds would be
  65 + (6.2 x 195) + (12.7 x 69) – (6.8 x 35) = 65 + 1209 + 876.3 – 238, equaling 1912 calories.

Now we must add in the factor of activity level. This is in no way a direct science but is more or less an estimate. Leslie Bonci, the Director of Sports Nutrition at the University of Pittsburgh Medical Center, came up with the following estimations when determining the effect of activity level on BMR:

• Lightly Active (some exercise and sedentary job): BMR x 1.3-1.4
• Moderately Active (intense exercise and sedentary job): BMR x 1.5-1.6
• Very Active (active job and additional exercise): BMR x 1.7-1.8

Put in your data and then scroll down till you see your maintenance calories. This is the calories that you need every day to neither lose nor gain weight. Note that this number is an estimate – noone can tell you exactly how many calories you need every day, this is the closest approximation.

Step 2. Figure out the calorie deficit you’d need to lose 2 pounds a week.

And now that you know your daily calorie requirements, let’s calculate how many calories you’d need to burn to theoretically lose 2 pounds a week.

To burn two pounds of fat you need a calorie deficit of 7000 calories (3500 calories for each pound lost.)

Now this deficit is cumulative, meaning if you’re on a 100 calorie deficit today, a 300 tomorrow, and a 200 the day after tomorrow then you have a total deficit of 100 + 300 + 200 = 600 calories. To lose 2 pounds a week, you’d need another 7000-600 = 6400 calories as a calorie deficit.

Now what should your daily caloric deficit be to lose 2 pounds a week? The answer would come out to 7000/7 = 1000 calories of a deficit every day.

So if you’ve decided you want to be 2 pounds of fat thinner by this time and day next week, then a daily calorie deficit of 1000 it is – right?

Not so fast! Let’s first review what rate of weight loss is safe for you.

In the calorie calculator move to discovering your calorie deficit. Just adjust the slider for 0.5 lb, 1 lb, or 2lbs a week to discover how many calories you should be eating daily to achieve that weight loss.

Step 3. How much of a calorie deficit is best for you?

Let’s decide if the rate of a daily 1000 calorie deficit is feasible and/or healthy for you specifically.

Let’s say that in step 1 where you calculated how many calories you need for maintenance your number was 1600.

Now if you were to go on a daily 1000 calorie deficit, that would leave you at 1600-1000 = 600 calories. In other words, you’d like daily on 600 calories.

600!

You’d be undernourished, starving yourself, and putting your body in danger.

For you my friend, aiming to lose 2 pounds of fat in one week is unsafe. Period. So what should you aim for if losing 2 pounds a week is unsafe?

In general, losing 0.5% to 1% of your weight per week *should be ok* for most people. So if you’re an 180-pound female, that would come down to a weekly rate of weight loss between 0.9 and 1.8 pounds.

If you were to pick losing 1 pound a week, then your daily calorie deficit would come to 3500/7 = 500 calories.

Now let’s examine a different example. Say you’re a healthy 300-pound male and your number of daily maintenance calories from Step 1 is 3000 calories.

If you were to maintain a daily calorie deficit of 1000 calories, then that would leave you with 2000 calories daily – not too shabby.

In fact, your own 0.5% to 1% of bodyweight is 1.5 to 3 pounds. That means you could technically shoot for losing up to not just 2, but 3 pounds a week (however, that would mean cutting your daily maintenance calories in half, which is excessive. Always consult your doctor before you cut calories.)

Ok, and now that you know the rate of weight loss you could aim for, it’s time to choose your caloric deficit to meet that goal.

• If you go for losing 1 pound a week then you need a daily calorie deficit of 500 calories.
• If you go for losing 2 pounds a week, then that’s a deficit of 1000 calories a day.
• To lose 3 pounds a week, you’d need a deficit of 1500 calories.

Pick your number depending on now just what is safer but also on what you think will be sustainable as far as weight maintenance is concerned.

Step 4. Build better nutrition habits.

Be smart: Before you jump to dieting (which is by the way what most people would do), be smarter and take a moment to review your current eating habits. By improving your nutrition and eating habits:

• You may lose weight just by doing that
• Plus, you’ll set the foundation so that if you need to go on a calorie deficit, it’s gonna be much easier for you to do so.

Chances are you already know what you could do to improve. While there’s nothing wrong with jumping to a calorie deficit right away, here are some ideas to get started with improving habits first:

• Start cooking at home and cut down on eating out
• Create a Meal Prep Sunday ritual
• Increase your veggies consumption by 1 serving a day
• Start reading – and understanding – nutrition labels
• Cut down on items with added sugar (but don’t necessarily go on a no sugar diet)

To make the above happen, you’ll need to update how you think habits are created. This is key as many people think habits are created by repetition alone. If that were true, anyone who made it to the gym for a couple of months would just keep on exercising for the rest of their lives, but do they? Nope.

Recommended reading:

• How long it takes to make a habit (NOT 21 days!!!)
• How to create habits (motivation alone won’t cut it)
• Why suffering stops the habit-making process

Step 5. Add exercise to the mix, but be careful doing that.

OK, now you’re all quipped to get started with your caloric deficit! For better results, you could also add exercise, however this must be done with great caution!

Even though exercise will help increase the amount of calories you burn and most importantly, will help prevent muscle loss, most people:

• often overestimate how many calories they burned leading them to not lose weight at the pace they expected
• sometimes eat more than they would because they feel they “earned” it, hence negating the effect of exercise, or even eating more calories than they actually burned during their workout

And that’s how you burn 300 calories during your workout but end up eating 400 because you “burned all these calories!”

Class not dismissed.

Exercise is important for so many reasons other than weight loss that I hate it when people view it as something people do just to lose weight.

So by all means exercise. But don’t do it just for the calories. Do it because you enjoy how your body feels when you move; Do it because it’s time you devote to yourself; Do it even if it’s just for 5 minutes; Do it because you want to lose weight by losing fat not muscle.

Some exercise ideas to get you started:

• Beginners yoga workout routine
• HIIT workout at home
• More yoga videos here
• 8-min HIIT cardio at home
• Ab exercises for lazy people

A quick note here: If your caloric deficit is high (say 750 calories) HIIT and generally doing cardio may not be the best options. Long story short, excessive cardio while in a caloric deficit will increase the chance that you will lose muscle while dieting.

So your best bets here are strength-training either with resistance or body-weight (yoga belongs to that group as do pretty much most floor exercises.)

Final advice before you go on a calorie deficit to lose 2 pounds a week (or more/less depending on what you found out.)

I want to share with you three final pieces of advice before I let you go.

First, it’s easy to feel like you need to lose all this weight, yesterday. This will incentivize you to aim for a higher rather than lower deficit. There are pros and cons with both of those choices, and I’m not going to tell you what to do here.

However, what I will say is that especially if you have a lot of weight to lose, know that even a total weight loss of 5 or 10% of your bodyweight WILL bring health benefits.

Second, you don’t have to immediately jump to the caloric deficit you determined above. So say you decided to go on a daily deficit of 500 calories. You don’t have to start with 500 calories right away; you can do 250 in your first week, and then go to 500 in your second week. This will give you some time adjust and that may work better for some people than jumping all the way in right away.

Finally, when losing weight… Be like Cathy.

Sounds good? Now leave a comment below – what are your maintenance calories and what level of calorie deficit do you think will be the best for you?

You’re concerned. This wouldn’t be a problem if it was an one-time thing. The problem is your weight is on an upward trend not even for the last few months, but for the last few years.

You’d love to get back to what you used to weigh 3 or 5 years ago. You know you need to put more attention into what you’re eating but don’t really know where to start and just thinking about meal prep makes you feel overwhelmed! The Chinese at the ground floor of your office is definitely easier than meal prepping.

Sounds familiar? Today I’m gonna introduce you to Meal Prep Sunday. We’ll talk about how to put in the least amount of effort, with the lowest level of cooking skill, yet get the maximum amount of nutritious meals for you to consume during the week.

Gaining weight year after year? Meal Prep Sunday can help stop that.

A 2012 systematic review by Lachat et. al. found that eating out more often can be a risk factor for overall higher energy intake and lower micronutrient intake (1). Similarly, a 2014 systematic review by Nago et. al. found that eating out more often was positively associated with risk of becoming overweight or obese (2).

Now if you were to make every Sunday a meal prep Sunday, then you’d eat a preplanned meal, instead of picking whatever from the Chinese takeout at the ground level of your office.

The benefits of a pre-planned lunch include: 

• No decisions about food to be made during your work day (meaning more brain space for important things like the presentation you’re giving at 3 pm!)
• Increased energy from the nutritious lunch you prepared, instead of feeling lethargic or just unsatisfied
• Getting more work done (thanks to all that extra brain space and the increased energy!)
• Better weight management since everything will be planned in advance and you won’t leave decisions to be made when you’re hungry!

So, already decided to at least consider give this meal prep thing a go? Awesome, let’s get started with what do prep on your Meal Prep Sunday!

Which foods work best for meal prep?

First, determine portion sizes.

When most people think about Meal Prep Sunday they think about food – like what food to prepare. We’ll cover that just below after you first get a sense of how much from each food group to use in your meal and/or how to put a meal together.

I’ve found this “healthy diet template” from Dr. Spencer Nadolsky to be a fantastic visual guide. Take a look:

Keep in mind:

• You don’t have to add all four components in every meal (protein, veggies, carbs, fat.) This depends on personal preference.
• Actual portion sizes will vary depending on each person’s needs. So a 200-pound guy will need bigger portions in general than an 160-pound woman.
• The way to use these serving guides is as building blocks. E.g., 1 serving of fat is a thumb of olive oil for instance. You want to add more? Then you have 2 servings. Or for veggies, 1 cup is 1 serving, double or triple that if you want more.
• Remember the 200-pound guy and the 160-pound woman? The guy may choose to include say 2 servings of protein while the woman 1. The guy may opt for 2 servings of fat while the woman one.
• Want to save calories? Increase the veggie servings while cutting down on the carbs one. Skip the rice and add more broccoli to your plate.

Now let’s get into some specific food groups:

Proteins: start with about 25 gr and increase as needed.

Start with a single serving, which is about the size of your palm or 4 ounces of lean meat or fish (like a deck of cards.) This is about 25 gr of protein or 100 cal from protein alone.

Protein aids in muscle recovery if you’re exercising and out of all the macros (carbs, fat, protein, alcohol) protein is the one that satisfies your appetite the most!

Foods with protein include:

• Fish
• Chicken or turkey
• Lamb or beef
• Pork
• Eggs
• Tofu
• Beans or lentils (note that legumes also count under the vegetable group!)
• Greek yoghurt

For meats:

• make sure these are properly cooked
• only keep them in the fridge for a few days at most before consuming
• If you are preparing any meats for more than a few days in advance, make sure you freeze these to keep them fresh.

Don’t want to cook? Canned fish is a great option for on the go if you don’t have a microwave or a proper way to store the meat during the day. Simply toss on top of a salad and you’re good to go!

For snacks, greek yoghurt is a perfect addition to your meal prep. It can be combined with fruit for a filling and tasty snack that is both quick to prepare and quick to eat!

Veggies: Your vitamin and fiber powerhouse.

Veggies are the backbone of any prepped meal! Not only do they add a good dose of fiber and nutrients to your day, but they also bulk up the meal to keep you feeling full (fiber is really good at that.) Try to include at least a single fist sized portion in your meal, as shown in the above template.

Veggies can be added in a variety of ways:

• Cook them as a stir-fry style dish, or add them in the same pan you’re putting in the oven, so they are mixed in with the meat
• Prepare them as a salad
• Chop them separately and simply microwave when ready to eat
• Chop them into sticks and enjoy with some hummus dip!

Pretty much all types of vegetables are useful to add into your meal prep, so it just comes down to your personal preference:

• Pre-packaged or chopped-for-you veggie packs are a quick and easy way to add veggies without extra prep time! I’m looking at you baby carrots!
• Legumes count under the vegetable group! So this cup of beans counts as both protein and veggies. I hate the term “superfood” but it’s really hard not to use it for legumes

Carbs (grains & starches) in particular.

For a meal that boosts your energy and keeps you full, make sure to add some carbs! As shown in the health meal template above, a single serving of carbohydrates is the size of your fist.

A few different types of carbs include:

• Pasta
• Rice
• Quinoa
• Rolled oats
• Bread or wraps
• Potatoes

Grains are very easy to prepare and a welcome addition to a plain meat and veggie dish. They’ll usually last for the week if you prepare them in one batch, so prepare in advance and keep them in the fridge to make it easy and quick to eat during the week!

Rolled oats are a fantastic breakfast option – you can prepare batches of overnight oats or even a number of dry meals that can be quickly microwaved and eaten on the go! Add fruit and even yoghurt to keep things interesting and tasty!

Fats – pour some olive oil!

Fat is the most calorie-dense macro. My favorite one is olive oil. Just make sure you’re aware of the serving size – liquid fats in particular are almost impossible to eyeball. A single serving of, e.g., olive oil is worth 119 calories, and if you think you can tell whether your salad has one or two tablespoons of oil then you’re so mistaken.

Nuts also belong to this group. They’re great for snacks but can also be served as part of your main meal.

Meal Prep Sunday: How do you put 5 lunches together?

An easy way to achieve both variety and less time in the kitchen is to batch cook (hence the Meal Prep Sunday)! Now there are different ways to do this:

• Cook different foods (lentils, beans, chicken, etc.) and freeze some portions so that in future weeks all you have to do is take a container out of the freezer and into your lunch bag.
• Cook one main food and use that as part of your main dish for multiple days of the week to come: just “style” in multiple different ways.

If you go with the first option, you’ll have to put in quite a bit of time, once, but you’ll be benefiting for multiple weeks and most likely you won’t have to make every Sunday a meal prep Sunday.

However, today we’re covering how to get the higher quantify of meals from the least amount of time, so it’s the second option I’ll be discussing.

So say you wanted all 5 lunches to come from the main food you cooked on your meal prep Sunday. Here is an example week using roasted chicken as your main food:

• Monday: Roasted chicken chopped up and mixed with rice and cooked veggies, with teriyaki sauce.
• Tuesday: Roasted chicken with a side of pasta and cooked veggies.
• Wednesday: Roasted chicken with sweet potato and a side of greens.
• Thursday: Roasted chicken in a salad wrap.
• Friday: Roasted chicken chopped up and served in taco format with a serving of sour cream and cooked veggies.

The above plan only requires only one type of chicken to be prepared – then a number of different and tasty meals can be created from there.

Rice, veggies, and pasta don’t really take much time to cook; they can be prepped in the weekend or you could get them done during the week for added freshness.

So while eating chicken for the full week may sound boring at first, it gets less boring when you prep and style in different ways, esp. if you add different spices to different pieces of chicken when you get them done on Meal Pre Sunday.

Again this was an extreme example. I do not necessarily recommend eating meat every day of the week. But it’s a great way to show how putting an hour on Meal Prep Sunday to roast the chicken can be paying off throughout the whole week.

Ideally, using the above example, you will be cooking  enough chicken to consume 2 or 3 days a week, some more to put in the freezer in different containers, and the rest of the lunches you’ll get from the freezer – using the food you’ve cooked in previous weeks.

This way you still put in little time every Meal Prep Sunday without sacrificing variety.

3 extra tips for meal prep creativity:

• Use sauces and spices liberally! It’s a good idea to keep a variety of spices on hand to change the flavor of each meal. This is the key to making your meals edible and exciting, as opposed to always preparing plain and boring foods that are a chore to eat.
• Take sauces on the side. Take sauces and salad dressings in a separate container so your prepared meal doesn’t get soggy and ruin your lunch. This also means you can choose how much to add to your meal on the day. Just remember portion sizes can add up quickly, so take only as much as you think you need.
• How to prevent meats from drying out (I’m looking at you, chicken breast). It’s a good idea to cook with oils and even add oils or sauces after cooking. Again, just make sure you check your portion sizes because oils in particular are extra difficult to eye-ball.

You can have a whole week’s worth of food prepared in an hour – but it’s going to take practice.

Ok let’s be honest here. If you’re not used to cooking or if you’ve never tried meal prepping before then it’s going to take some time to get a week’s worth of food in an hour.

You see meal prepping is a skill. The more you practice the better – and faster – you’ll become. The first time you, e.g., cook the roasted chicken above, it may take you a little more time to get organized, go grocery shopping, find the right pan, the right seasoning, etc.

But the more you practice the more these behaviors become automatic. Yup, I’m talking about creating habits here.

You see, making this Sunday a meal prep Sunday is one thing. But the real win, and the real benefits, lie in making every Sunday a meal prep Sunday.

So again if you’re a newbie into this, don’t rush into creating 5 different lunches on your first Sunday. Take it slow – prepare one or two meals. Let yourself ease into this routine of meal prepping each week.

As it feels more and more natural you can start going from 2 days a week to 3, 4, 5. You can then think about meal prepping for snacks too.

The key here is to take it slow so that you don’t overwhelm yourself. Feeling overwhelmed will mark the death of your meal prep Sunday aspirations so do your best to avoid it by taking it slow!

Now let’s take this over to you: What is your favourite meal to take on the go? Let me know in the comments below! 

Click here to view the sources referenced in this article.

Not far from the weight folks is an older woman holding the plank (an isometric exercise.) You can’t see her face but it definitely looks like she’s not working as hard as the weight lifting folks – even though she has a round weight resting on her back. But is that really true? Are the weight lifters really working harder?

The right answer here is – it depends. Let’s discuss.

The plank is a common isometric exercise, while the weight lifters were focusing on isotonic ones.

Huh? You’re probably wondering what that even means.

What is the difference between isometric exercises and isotonic exercises?

• Isometric exercises are strength exercises where you hold a position to keep a muscle contracted without moving the joint. Isometric comes from the Greek “iso-“, equal + “metron”, measure = maintaining the same measure, dimension or length (MedicineNet.)
• Isotonic exercises involve movement at the joint at a full range of motion to contract the muscle. Then, you eccentrically move it back to the starting position. Isotonic comes from the Greek “iso-“, equal + “tonos”, tone = maintaining equal (muscle) tone (MedicineNet.)

Let’s use bicep curls, a common isotonic exercise, to better explain this. You can use a dumbbell as I’m showing you, but using a can of soup from your pantry is a great alternative if you don’t have any equipment.

Start with your hand at your side, and lift your hand up towards your shoulder for a full range bicep curl. Then, return your hand back to starting position by straightening your arm. That completes one full repetition. Repeat with a total of 8-12 repetitions.

Now say you didn’t want to do an isotonic exercise, but wanted to do an isometric one. No prob. Instead of moving your arm up and down, you’d first get into position by lifting your hand at 90 degrees, and then hold that position for 30 seconds or so.

Both isometric and isotonic exercises can be performed to build muscle strength and have their own advantages.

Do isometric exercises really work?

It’s only natural to get the perception that isometrics are just not as good as isotonic exercises. After all, just the fact that someone is moving makes it look like harder work. While in isometric exercises, you’re not moving at all, you’re standing still and it looks like nothing is happening.

But that’s only a perception; in fact a lot is happening while you’re holding that pose in an isometric exercise.

What are the benefits of isometric exercises?

Isometric exercises are part of resistance training, just like the isotonic ones. So they get to provide the common resistance training benefits, like:

• Building strength (Folland et al.),
• Helping with osteoarthritis (Alghadir et al.),
• Reducing pain and improving range of motion (Khan et al.),
• Improving blood pressure (Carlson et al.)

The main benefits of isometric exercises in particular are:

• In rehabilitation. Many physical therapists start their patients with isometrics before proceeding to the use of isotonic exercises.
• Slower workout pace (albeit not easier.) If you’ve ever done yoga (start here) you know what I mean. Many people find the slower pace of holding the same pose for a long time boring; others thrive in it.
• They engage your muscles in a slightly different way than their isotonic counterparts.

So unless you have specific training goals that focus on isotonic exercises only, your training generally get better when you include both isometrics and isotonics in your programming.

What are some isometric exercises?

Here are some examples of isometrics along with how to convert isometric exercises to isotonic and vice versa: for each isotonic exercise I present to you, I will alternatively show you the isometric version of that option.

Let’s do this!

1. Isotonic Plank vs. Isometric Plank

There are several plank variations, both isotonic and isometric ones. For this example, let’s take the isotonic open and close plank. 

Lay stomach down on the floor and feet together. Place your palms under your shoulders and lift your body up into a plank. Keep it straight. Then jump and open your legs more than hip width apart. Quickly jump again, and bring your feet together to starting position.

If jumping is hard, then just step to the sides to open your legs and then step again, one leg at a time, to bring them back together. Repeat 8-12 times. 

The isometric plank is simple! Just contract your abs and hold the plank position for 20-30 seconds.

2. Isotonic Squat vs. Isometric Wall Squat

Before you try this out, make sure you’re not making any of those squat form mistakes.

For the isotonic squat, start with feet hip-width apart. Keep back straight and arms extended in front of you.

Lower down as if you were sitting on a chair behind you. Make sure your knees do not go in front of your toes. Press through your heels to return to the starting position. Repeat 8-12 times.

To start your isometric wall squat, meet the Wall Sit. Stand back to a wall with your legs hip-width apart. Slide down until your knees are in 90 degree angle.

Keep your back flat against the wall while you keep this position for 20-30 seconds.

3. Isotonic Wall Pushup vs. Isometric Wall Pushup

To begin your isotonic wall push up, stand across from a wall, and extend your arms in front of you so that your fingertips are almost touching the wall. Lean towards the wall, keeping your back straight.

Now, lower until your nose is almost touching the wall, and then push back. Repeat for a total of 8-12 repetitions.

To make this push up isometric, just hold the lowered position for 20-30 seconds.

4. Isotonic Tricep Press vs. Isometric Tricep Press

For the isotonic tricep press, sit on the floor with your knees bent, your feet flat on the floor, and your arms a few inches behind you, palms on the floor pointing forward. Now contract your triceps, the muscles at the back of your arms, to extend your arms and push your hips above the floor.

Then bend your elbows without touching the floor with your seat. Repeat, bending and straightening your elbows for 8-12 repetitions. Keep your shoulders back and your chest lifted at all times.

To make the tricep press isometric, follow the instructions above until you bend your elbows without touching the floor with your seat. This is your isometric position. Hold this for 20-30 seconds.

5. Isotonic Shoulder Bridge vs. Isometric Shoulder Bridge

Begin with the isotonic shoulder bridge first. Lie on your back with legs bent and feet hip-width apart.

Contract your abs and glutes to roll your body off the floor. Then lower down. Repeat 8-12 times.

To make this isometric, simply hold your position at the top for 20-30 seconds.

Getting stronger? How to make both isotonic and isometric exercises more difficult.

Progression with isotonics is easy:

• Do more repetitions, say 10 squats rather than 8.
• Increase the weight you’re lifting. Goodbye 10-pound dumbbells, welcome 12-pounds ones!
• Do your reps faster. This is a common theme in HIIT where you give it your all fitting in as many reps as possible for, say, 30 seconds, and then rest.

With isometrics, here’s what you’d do to progress and make them more difficult:

• Hold the pose for longer. A 10-second plank sounds like a piece of cake. But try a 20 min one. What? A 20-min one? Am I nuts? This marine did it for almost 8 hours!
• Add weight. Many people have connected isometric exercises in their minds as bodyweight ones. While you can certainly only use your bodyweight, you can also add weight. E.g., add a weight bar on your hip bones when you’re performing the isometric shoulder bridge.

Personally I do both isometrics and isotonics.

I like most exercise styles – from yoga to weight lifting to HIIT (and as a result get the benefits of cross-training.) Just don’t make me get on the treadmill – I hate running!

Yoga workouts focus more on isometrics, weight lifting is more about isotonics, HIIT depends heavily on how you structure it (it can be just cardio if that’s what you want!)

Take my HIIT home workout program Flat Belly Firm Butt in 16 Minutes as an example (start here). I’ve included both isometrics and isotonics (and cardio) – to get the benefit of all types of exercise.

I may even do both isotonics and isometrics in the same set! E.g., take the shoulder bridge. I sometimes do 10 reps (isotonic) but then hold the last rep for 10 seconds (isometric.)

Now that doesn’t mean that you should always be doing both types of exercise. At the end of the day it all comes down to the specific goals you have at each point in time. Specific physique goals may make you focus 100% on isotonic ones for example, and that is fine.

Back to the gym example: Who was working harder?

Remember the weight lifters and the older woman I started this article with? I hope you see by now that just because the old woman holding the plank was not moving, that doesn’t mean she working any less hard than the weight lifting folks.

That would actually depend on:

• Her fitness level.
• How long she holds the plank for.
• The size of the weight on her back.

If you want to “cheat” with exercise then you can do that pretty easily regardless of the type of exercise you’re doing. So if performing an isotonic one, you can easily use less weight than what would actually challenge your muscles to grow. With isometrics, you can hold them for less time than what would take you to the next level.

At the end of the day, your results will depend less on the type of exercise (isometric vs. isotonic) and more on the effort you put in it. Makes sense?

Click here to view the sources referenced in this article.

In the Mediterranean Diet Meal Plan article I mentioned that my (Greek) grandparents were not eating chicken sandwiches, a “dish” too common in so-called Med Diet meal plans, and that the diet presented in most meal plans and guidelines you’ll find online is an Americanized version of the true Mediterranean Diet and hardly an authentic one. This means that by following one of those meal plans you’ll likely meet the nutrient breakdown of the Mediterranean Diet, however what you’re gonna be eating will resemble but it won’t be a Mediterranean Diet.

The low-fat dairy guideline presents yet another misconception.

(I actually mentioned the full-fat dairy guideline to my also Greek husband, and we were both laughing out loud at the BS of this recommendation.)

So today I’ll discuss feta cheese, a staple of the Greek Diet, why its original version is the full-fat, not low-fat one, and how this full-fat/low-fat dairy misconception has played out and distorts the true Mediterranean Diet.

Why do all the Med Diet guidelines mention low fat, not full fat, dairy?

I was really scratching my head as I realized this. Website after website recommended low fat dairy as part of the Med Diet, which completely contradicted my own experience as a Greek, born and raised in Crete, the region that beat everybody else in heart health in Ancel Key’s Seven Countries Study (SCS).

This study was made up of the United States, Greece, Japan, Netherlands, Yugoslavia, Italy, and Finland. Keys recognized that more people in the USA suffered from coronary heart disease (CHD) than other countries.

Keys studied the diets and lifestyles of middle-aged men from these countries at that time, and examined their blood serum levels and heart attack rates. He found that people in Greece, Italy, and Japan had lower risks of cardiovascular diseases in comparison to the other countries. As an example, death rates from CHD ranged from 268 per 1000 in East Finland to 25 per 1000 in Crete.

This is the study that connected the dots between consumption of saturated fat, high cholesterol, and increased heart attacks. It’s also the study that made the Mediterranean Diet famous for its heart health benefits.

(Contesting the validity of the Seven Countries Study for showing the saturated fat – cardiovascular disease connection? Check out this white paper to clear this up.)

How do I know that the recommendation for low fat dairy as part of the Med Diet is wrong?

The SCS examined middle-aged men in the 60s and onwards. My (Cretan) grandparents were at that age at that time, so they belonged to that group that Ancel Keys studied in the 1960s and followed for decades later.

At the time, there was absolutely no concept of “low-fat dairy” in Crete. Not only were low fat dairy products NOT AVAILABLE, but people were not obsessed with “low fat” yet.

That doesn’t mean they were drinking all the fat from the milk. They’d usually take out the cream that would develop on top and make cheese or butter out of it.

You see the connection between saturated fat, cholesterol, and cardiovascular disease had not yet being established.

So what type of dairy did people in rural Crete in the 1960s actually consume?

Let me take both sets of my grandparents as examples, as they were both typical examples of people at the time.

One set of grandparents (on my mom’s side) were farmers, which was not unusual for rural Crete. They made their own cheese from the milk their goats produced. This cheese was obviously full fat – no advanced skimming milk techniques were available to people in Crete at the time!

(This is exactly what both sets of my also Cretan husband’s grandparents were doing. They had a goat or two and used them for milk.)

My other set of grandparents (on my dad’s side) did the exact same thing – they produced their own cheese and drank their own milk from their goats.

Note that none of those sets of grandparents were professional goat farmers. It was just common for Cretan households at the time to own a few goats to use for their own consumption. Some people also had a few sheep.

So just like nowadays you’d grow your own tomatoes in your garden, same way people back then owned a goat or two for their own consumption. Their milk consumption was on 235g/day on average (Kromhout et al, 1989.)

While this already demonstrates the BS of the low-fat guideline as part of the Mediterranean Diet, I dag deeper.

Were low-fat dairy products available in stores? No.

So my dad’s parents owned a grocery store. My dad was working there when he was a teenager. I talked to him about what types of milk they were selling at the time.

He confirmed there were no low-fat dairy products. There was no pasteurized milk either, at least not the one that you’ll find in fridges nowadays. There was milk available – the canned one, and yes it was full fat. My mom, who grew up in a different small village in Crete, confirmed this information.

(I actually had a three-way call with both of them and it was funny hearing them bring back memories about products that were available at the time.)

When were low fat dairy products actually introduced in Greece?

My parents both confirmed that there was no low fat milk available in stores until the late 1980s. My mother actually called a chemist friend of hers, who in the 1990s used to work for “Delta,” one of the first and biggest dairy companies in Greece. He also confirmed that Delta didn’t produce any low fat milk till the late 1980s or maybe early 1990s. (In the US, fat grading of milk was promulgated by the USDA in 1977.)

Not surprisingly, this coincides to the time when the low-fat trend was picking up. The link between saturated fat and coronary heart disease had been popularized and demand for low fat was growing.

So why is low fat, not full fat, dairy part of the Med Diet recommendations?

This is exactly what I’ve been asking myself since I realized the misrepresentation of the diet. Here’s the conclusion I came down to:

• The Med Diet, at least in Crete at the time when the SCS took place, was low in saturated fat. Only about 7-8% of total calories came from saturated fat (A Ferro et al., 2002.)
• As we all know dairy products include saturated fat. Hence the recommendation for low fat dairy products, right?
• Only here’s why people’s consumption of saturated fat was low: they ate little meat.

Red meat in particular was an once a month thing. In fact, at least 180 days in a year were vegetarian days.

So while their dairy consumption was a full fat experience, their meat consumption was actually quite low.

Yes Cretans beat people from other regions in terms of cardiovascular events; they did eat full fat dairy; but they ate little meat and their diet, because of their little meat consumption, was a low in saturated fat diet.

So in order to follow a Mediterranean Diet you don’t necessarily need to switch to low fat dairy (unless you want to) – you just need to consume little meat.

Feta cheese is actually a great example of this misconception between full fat and low fat dairy consumption.

True feta cheese is full fat feta cheese.

Feta cheese, a staple of the Greek Diet, is a nice example of the full fat/low fat issue we’re discussing today.

In fact, manufacturers who product low fat feta cheese, are by law not allowed to market their product as “feta” in Greece.

Only the original full fat feta cheese is allowed to be marketed as “feta,” at least in Greece! I find this funny because at the stores you’ll see what looks like feta but it’s only going to say it’s a “low fat” product on the label.

That’s how important “full-fat” is that they legislated it for feta cheese in particular.

So why should you be eating feta cheese?

There is actually no should. If you don’t like it or if you’re a vegan, or just following a dairy free diet, no prob!

But if you either haven’t tried it, or have tried and are wondering about how good it’s for you, then read one!

Feta cheese is usually produced from either sheep’s milk or a mixture of both sheep’s and goats’ milk. It’s a cheese eaten since ancient Greece times. According to the USDA, a one ounce portion of feta cheese has approximately:

• 75 calories
• 4 grams of protein
• 1 gram of carbohydrate
• 6 grams of fat (4g saturated)
• 140 mg of calcium (14% of the recommended daily value of 1000mg!)
• 260 mg of sodium

Those are just the main nutrients and minerals that much of the population looks for when skimming labels. If you look even further, feta cheese packs a significant punch with high levels Vitamin B2 (Riboflavin), phosphorus, and vitamin B12. Not bad at all!

Is full-fat feta cheese good for weight loss?

Speaking in terms of what basic weight loss is, calories in vs. calories out, (full-fat) feta cheese still wins. According to the USDA database for comparison for calories, feta is lower in calories per ounce – at 75 calories – than other popular cheeses:

• Cheddar Cheese: 115 calories
• Gouda Cheese: 101 calories
• Swiss Cheese: 111 calories
• Provolone Cheese: 98 calories
• American Cheese: 110 calories
• Monterey Jack Cheese: 100 calories
• Brie Cheese: 95 calories

Mozzarella cheese is the only variety I researched that had fewer calories at 72. However, this was for low-moisture part skim mozzarella variety. Traditional whole milk mozzarella actually has 85 calories per ounce.

I’m generally following a Mediterranean Diet, and hence my regular consumption of feta cheese. I had no idea that when you look at calories, feta cheese is actually a diet cheese!

(So low-fat feta cheese is actually even more of a diet cheese!)

Unlike mozarella that has a soft taste, feta cheese is opinionated! A 75-calorie, one ounce portion goes a long way. It packs a punch with flavor, so you can easily stick to a portion or two. Next time you want to try a flavorful, low calorie option, substitute feta cheese in your salad or wrap.

New to feta cheese?

Some people have never tried feta cheese. If you’re one of them – and you have no idea how to enjoy it – start small by sprinkling some on top of your favorite salad. It does’t really matter if you get the full fat or the low fat variety, they’re both equally tasty in my opinion!

(Actually I’d advise that if you love it and want to eat A LOT of it, then you may go for the low fat variety just to cut down on some calories – even though as we covered earlier full fat feta cheese is already a diet cheese.)

Are you hungry for more? Check out my Mediterranean diet plan article for a sample (authentic) meal plan.

Want to learn more about misconceptions about the Mediterranean Diet? Leave a comment below!

Click here to view the sources referenced in this article.

This diet is one of the most popular ones among more serious exercisers as it allows you to eat whatever you want as long as you meet your macro (= protein, fat, carbs) percentages of the day.

Now how you set those percentages greatly depends on your goals – today Nathan will focus on weight loss (fat loss) in particular.

Enjoy this comprehensive guide for IIFYM beginners who want to lose weight:

It is no secret that many people fail when dieting because they find it hard to resist cravings, and go crazy eating the same thing day after day.

What if I told you that:

• A diet exists where you can eat any type of food you want and still lose weight?
• A diet where you no longer must rely on constantly eating chicken and broccoli repeatedly for every meal?
• A diet where you are able to eat that delicious slice of pizza without hindering your progress or feeling pangs of guilt about cheating on your meal plans?

Introducing the IIFYM diet:

The IIFYM diet stands for “If It Fits Your Macros,” and is also referred to as flexible dieting.The  concept of the IIFYM diet is that you are given a specific number of protein, carbs and fat to eat every day. These are your macronutrient numbers. You can essentially eat whatever foods you want, as long as you end each day by hitting these numbers.

Now, the aforementioned statements of eating any type of food you like needs to be understood correctly, and taken with a grain of salt.

Obviously, you can’t have 5 cheeseburgers and 5 slices of pizza and expect to hit the correct numbers, as the macronutrient breakdown of these food sources will be heavily skewed towards fat and carbs.

However, if you manage your cravings in a reasonable fashion, you can certainly fit in a slice of pizza or a cupcake into your daily macronutrient numbers!

What in the world is a macro?

Alright so let’s take a deeper look into the term macronutrients so that we can better understand the key concepts of the IIFYM diet. Food consists of 3 major nutrients. Even if you haven’t thought much about them in depth as we will look at below, I’m sure you’ve at least acknowledged these macros when you look at nutritional facts on the labels of the foods you eat.

These 3 nutrients are protein, carbs, and fats (there’s also alcohol but that is not exactly the nutritious macro you should be aiming for.) I’d wager that at some point you’ve probably, at the very least, looked at the nutritional facts to check at least one of these categories before eating the food in question. If you’ve dieted before you may have avoided some foods altogether because of high fat or carbs. The IIFYM diet revolves around manipulating these macronutrient numbers to achieve your physique goals.

To show this in an applicable example, let us say that, based on your weight loss goals, your macronutrient numbers for the day were:

• 150 grams of protein
• 100 grams of carbs
• 50 grams of fat

How do macronutrient numbers fit into flexible dieting?

If you eat those 5 cheeseburgers we talked about before, you will certainly go over your allotted 50 grams of fat. Again, it is called flexible dieting because you can still eat foods that aren’t considered “healthy” foods in order to meet your cravings and have a diet that is less repetitive and boring. However, you still need to be smart about it, because at the end of the day you have to hit those macros.

Of course, it is healthier to eat more “clean foods,” and most likely the majority of your foods will be clean in order to get your macros in order. IIFYM just happens to leave some wiggle room for you to indulge, which in turn helps you stay more committed to your dieting plans as you will feel less constricted in your dieting.

Now, let’s break down each of these macros a bit so that we can further understand how to go about choosing your numbers to set your macros up for flexible dieting.

Flexible dieting: Protein.

Protein is 4 calories per gram. So, when you see 10g of protein on your food label, you’re looking at 40 calories of protein. Proteins are made up of amino acids, which are smaller chemicals in the body that we as humans require to perform a variety of functions. We can produce half of these internally, but need to acquire the rest through food consumption.

Protein provides the necessities for tissue repair, as well as essential enzymes and hormones that are required for your metabolic functions. Furthermore, they attribute to antibodies that assist in the body defending against infections. Muscle growth is reliant on protein, as I’m sure you’ve been told before.

To sum all that up, protein is very important, and because of this is weighted heavily in your macronutrient breakdown for this flexible diet, which we will go into more later.

Flexible dieting: Carbs.

Like protein, carbs are also 4 calories per gram. When we’re talking about carbs, we’re talking about energy for your body. Our bodies use carbs to make glucose, which is a type of sugar that is used for either immediate energy or stored for later usage.

Carbs also have important functions besides energy. They support immune functions and regulate digestion. They also protect our muscles by being the first source of energy used in our bodies. Without carbs, muscle proteins can be used as energy causing loss of muscle.

Flexible dieting: Fat.

Unlike protein and carbohydrates, fat is 9 calories per gram. Because of this, when it comes time to calculating your numbers, your grams of fat will be considerably less than those of protein and carbs.

Fat helps store energy, assist in nerve and brain function, and help us maintain healthy skin and other tissues. They also transport fat-soluble vitamins throughout the bloodstream to where they are required.

Get started with the IIFYM diet by calculating your daily macronutrient numbers.

Alright so at this point you are probably asking yourself, “How do I know what the correct numbers are for my protein, carbs, and fat?” These numbers depend on your goals, activity level, gender and weight. Fortunately, the IIFYM diet has been around long enough that there are some general formulas established to help you use the aforementioned factors in determining your macros.

You figure out what your Basal Metabolic Rate is, and then generate your macronutrient numbers based on that result. Basal Metabolic Rate, or BMR, is essentially the amount of calories it takes to maintain body weight.

First, here’s how to calculate your BMR:

The Harris-Benedict Equation for calculating BMR is as follows:

• Women:
  665 + (4.35 x weight in lbs) + (4.7 x height in inches) – (4.7 x age in years)Therefore a 35 year-old woman who measures 5’4” and 165 pounds would be
  665 + (4.35 x 165) + (4.7 x 64) – (4.7 x 35) = 665 + 717.75 + 300.8 – 164.5, equaling 1519 calories.
• Men:
  65 + (6.2 x weight in lbs) + (12.7 x height in inches) – (6.8 x age in years)Therefore a 35 year-old man who measures 5’9” and 195 pounds would be
  65 + (6.2 x 195) + (12.7 x 69) – (6.8 x 35) = 65 + 1209 + 876.3 – 238, equaling 1912 calories.

Now we must add in the factor of activity level. This is in no way a direct science but is more or less an estimate. Leslie Bonci, the Director of Sports Nutrition at the University of Pittsburgh Medical Center, came up with the following estimations when determining the effect of activity level on BMR:

• Lightly Active (some exercise and sedentary job): BMR x 1.3-1.4
• Moderately Active (intense exercise and sedentary job): BMR x 1.5-1.6
• Very Active (active job and additional exercise): BMR x 1.7-1.8

Let’s continue with our two examples.

• Let’s say our 35 year-old woman from before is moderately active. We multiply her 1519 BMR x 1.5 to get 2278 calories needed to maintain body weight.
• Our 35 year-old man is only lightly active, so we multiply his 1912 BMR x 1.3 and get 2485 calories needed to maintain body weight.

Next, now that you know your BMR let’s find out your daily macro percentages.

Now that we have our maintenance weight, we need to determine our breakdown of protein, carbs and fat. There are different percentage breakdowns that are recommended for figuring out your macros. Most often you will see recommendations in percentage ranges. A good example as well as further explanation can be found in an article by the US National Library of Medicine (1).

Naturally, this gives us a lot of combinations to try for an effective caloric breakdown. Through personal trial and error, additional research, and anecdotal evidence, I’ve come to the following general guideline as a starting point for developing one’s macros:

• Protein 30 percent
• Carbs 45 percent
• Fat 25 percent

These numbers fall into those recommended by US government standards in their 2010 Dietary Guidelines guide (2).

I’ve found that better results occur when protein is on the higher end of the scale, and fat and carbs on the lower end of their scales. Most individuals crave a leaner physique, and that is easier to achieve such a physique with this breakdown.

As I mentioned you are open to eat any foods you desire but here are some suggestions for the IIFYM diet:

Protein:

• Chicken
• Beef
• Pork
• Eggs
• Protein Shakes
• Eggs
• Fish
• Milk

Carbs:

• Rice
• Sweet Potatoes
• Bananas
• Apples
• Oatmeal
• Vegetables

Fat:

• Cashews
• Almonds
• Any sort of nut butter
• Avocados
• Eggs

I highly suggest utilizing a lot of vegetables in your diet. They are extremely low in calories and you can use them to help fill you up. Personally, when I’m a bit hungry but don’t want to put an extra meal in because I know I have a meal coming up and don’t have a lot of calories to play with, my go to are pickles. Extremely low calorie and oddly filling.

Next, now that you know your daily macro percentages, let’s translate that into grams.

Let’s check back in with our examples once more.

• For weight maintenance our example woman will require 683 calories of protein, 1025 calories of carbs, and 569 calories of fat. Now, since we know that protein and carbs are 4 calories per gram, and fat is 9 calories per gram, her macros come to 171 g of protein, 256 g of carbs, and 63 g of fat.
• Our man will require 746 calories of protein, 1118 calories of carbs, and 621 calories of fat. This comes out to 187 g of protein, 279 g of carbs, and 69 g of fat.

Now, if you recall, I referred to the percentage breakdown of 30/45/25 as a good starting point. As I’ve alluded to above, there is some debate on how much protein per bodyweight should be consumed. In a report published by NRC Research Press (3), it was noted that .36 g per body weight (in lbs) is the Recommended Dietary Allowance (RDA).

However, an RDA is simply the minimum amount or protein required for normal body function and to keep from getting sick. Daniel, Pendick, former Executive Editor for Harvard Men’s Health Watch, recommends that this number can be at least doubled.

Both ideologies fit into government standards (2), that recommend protein anywhere from 10% to 35% of daily caloric intake. This recommendation is for both men and women.

Flexible dieting: try adding more protein for better results.

I believe in protein on the higher end of that scale when it comes to clients because they will couple diet with some manner of physical activity. Physical activity promotes muscle growth, for which protein plays a major role.

Due to this, I recommend approximately 1g of protein per pound of body weight. However, for those that are simply changing their diet without adding exercise into the equation, 1g of protein per body weight may not be necessary, as it is sometimes difficult to eat the required foods to reach that number.

If the 30/45/25 breakdown has protein at significantly lower or higher than body weight, it doesn’t hurt to shift the percentages around a bit to adjust to the proper protein g/body weight.

Does this sound complicated? Use the myfitnesspal app to do the macro calculations for you.

There are a variety of online sites or apps that can do these conversions for you. One good example is the app myfitnesspal. It essentially takes manual calculations out of the equation (no pun intended).

You input your height, weight, and goal weight, then can adjust the percentages to get the macros that you shoot for each day. Additionally, the app puts in general suggestions for sodium, fiber, sugar, cholesterol, vitamins, and other useful numbers that you may be interested in keeping track of.

Gone are the days of writing in your numbers every day in a diary. Seriously I cannot give myfitnesspal enough praise as it personally has transformed the way I track my macros. Before we talked about how it can get you your macro numbers by inputting your statistics, activity levels, and percentages. That’s just the start of what myfitnesspal can do.

How to use myfitnesspal when grocery shopping.

Once you’re setup you can input everything you eat into the app and it will keep track of where you’re at throughout the day. There are two ways that you can do this.

• First, an awesome feature they have is that you can scan barcodes of products and it will automatically enter the data for you. It’s really that simple.
• If for some reason the barcode doesn’t work, which I find is maybe 3% of the time at most because they have a very vast library of products, you can manually input the macros in by putting a title on what you’re eating and just entering the protein, fat and carbs. If you want to be more detailed you can input all of the other nutritional categories you would find on the food product.

How to track your foods with myfitnesspal when eating out.

Now let’s say you’re at a restaurant and order food. You can’t really scan a barcode and you’ll most likely get a stare of incredulity if you go back into the kitchen to ask for one. No need to worry, myfitnesspal has you covered again!

As I said before, there is a vast library of products, and most popular restaurant foods are already in the system. Simply search for the item in the search bar and you can most likely find it. If you are more old school you can certainly just use a notebook and a pen to add it up, or an excel spreadsheet.

How to use flexible dieting to lose weight.

Now, since we’ve calculated the macros you want based on BMR, it’s time to adjust them to meet fitness goals. As time progresses and you become more comfortable and successful in meeting your macros and keeping up with this flexible diet, you should begin to see results. These results will obviously vary, because all the applied percentages and ratios may not be 100% on point for each individual.

For example, let’s say you consider yourself a “very active” individual, but when you start partaking in your IIFYM diet you notice that you’re not getting the type of cardio that you anticipated, and aren’t seeing results because the BMR you’ve calculated has you needing more calories than you actually require. That being the case, you’ll want to drop your calories a bit. Once this is done you should begin losing weight.

Then, as you keep using the same macros, you will weigh yourself and at some point once again find you haven’t lost as much weight if any at all during that weigh-in period. Once again you will lessen your caloric intake. This is due to the fact that as you lose weight you will then require less calories, so your macros need to be dropped down accordingly.

What if you follow the IIFYM diet but don’t lose weight?

So, let’s say you started at 250 grams of carbs per day. After two weeks you weigh yourself and realize that you didn’t lose any weight. That being the case we can assume, if you’ve kept a strict diet counting your macros and meeting them, that you’re about at your BMR in terms of caloric consumption. You would then drop carbs from maybe 250 to 225. You’d then re-weigh yourself after a week or two and gauge your progress.

At this point the process continues. You will lose weight, and then because you’ve lost weight your BMR changes and perhaps a few weeks later you notice you haven’t lost weight, so you drop the carbs again. Soon enough you will have the process down and it will be a smooth routine.

As mentioned, you can drop the fat number as well. Protein can be adjusted slowly. Since I’ve said before that protein should be 1 g per pound of bodyweight, you can adjust that as your weight drops. The first couple weeks takes some trial and error to get your exact numbers since everyone is different. The great thing is once you get those numbers it is very easy to make changes to further progress.

What else can I do to improve my results with flexible dieting?

Cardio is a great tool to couple with your IIFYM diet plan. Dropping your caloric intake is tough, but as we saw before, you can maintain a higher caloric intake the more active you are. In addition to simply being able to eat more calories, you get a stronger heart and lungs, increased bone density, reduced risk of heart disease, and various other benefits.

Strength training is also immensely beneficial to coincide with the IIFYM diet. Lifting weights leads to muscle growth and increased metabolism. Having a consistent weight lifting program is another way to transform your body. When used in tandem with proper flexible dieting you can achieve significant results.

How many meals a day should I eat with flexible dieting?

My answer is in the name of the diet itself. If it fits your macros, then it really does not matter. Use whatever you feel comfortable with and what fits your schedule (and keep in mind frequent meals will not help you lose weight by boosting your metabolism.)

The best diet for you is the one that you can stick to.

In my opinion, almost every diet works. It is just a matter of sticking to it. I love flexible dieting for myself and my clients because it is extremely easy to stick to and more sustainable for the long term. You will also quickly learn what exactly is in the foods you eat concerning macro breakdown and calories, which is immensely useful knowledge to attain for the future.

With the IIFYM diet, I’ve found that you will naturally gravitate towards highly nutritious foods in order to hit your numbers. Doing so will help you to fit that craving food in, perhaps even once a day. Having this freedom certainly aids you in keeping your sanity throughout your diet and not getting frustrated with eating the same boring clean foods every day.

Have you tried the IIFYM diet? What makes you excited about it? Share your your own experiences with flexible dieting in the comments. 

About the author:

Nathan Robinson holds a Bachelor’s Degree in Exercise Science and a personal training certification from the American College of Sports Medicine. A lifelong athlete and fitness enthusiast, he owns a fitness company called Elev8 Online Personal Training where he and his partner create customized monthly workout plans.

Click here to view the sources referenced in this article.

I’ve outlined the major points that were brought up in the article below (using quotes from the article):

My personal favourite statement – “I decided to give the oils for weight loss a try – and within 6 months I was 50 lbs lighter.”

Bam, just like that! A miracle.

This woman believes her weight loss was a result of her “secret weapon”, essential oils. I believe otherwise – Notice points 1, 2 and 3 in the image above, we will discuss them later in the article.

First, let’s discuss essential oils!

What exactly are essential oils?

Essential oils are extracted from plants and they contain the aroma and chemical properties of the plant. The use of essential oils as an alternative medicine for healing purposes is called aromatherapy.

So, which essential oils are good for weight loss?

None! Sorry to break it to you.

The only thing essential oils seem to be good for is making money for the multi level marketing companies who sell them. Oh, and maybe for making the home smell nice when used in a diffuser.

The fact remains that essential oils for weight loss is not a thing. In other words, they are NOT science backed at all, despite numerous claims on the contrary.

6 reasons essential oils should NOT be on your ‘to buy’ list for weight loss.

I’ve looked at the research and have put together the top reasons essential oils are basically a scam in a bottle.

Let’s settle this argument once and for all.

1. You’ve lost weight? That’s great, but essential oils were NOT the reason.

The sellers of essential oils claim quite definitively that they will help you lose weight, often quoting numerous scientific studies to back up these claims.

Keep in mind, just because someone quotes research doesn’t mean they actually know how to read it, or even understood the outcome of the study at all. These misunderstandings are unfortunately more common than you might think.

Let’s now touch on some of the research on the topic of essential oils for weight loss.

A 2001 critical review on alternative treatments for weight loss stated that they were, “currently aware of no plausible mechanism of action or credible data supporting the use of aromatherapy for weight loss.” (1)

Not a great start.

There are a few studies looking at potential mechanisms of weight loss on rats or mice, which tend to be referenced by most people promoting essential oils. These studies suggest there could be something there, but none are conclusive enough to make an honest claim regarding weight loss (2,4,5,7).

Citrus based essential oils (grapefruit, lemon and lime) seem to be the most investigated type of essential oil for weight loss, according to a recent assessment looking at the potential anti-obesity effects of essential oils (3). This assessment found only one study, out of nine collected, that matched their criteria of a credible study. This study, again, showed inconclusive evidence and suggested further research was necessary.

There is actually no conclusive evidence, at all, that shows essential oils assist with weight loss.

2. No, essential oils will not speed up your metabolism.

One essential oil blend claims that it “combines powerful essential oils known to promote a healthy metabolism in a natural way.”

“Great, exactly what I’m looking for.” You might say, as you browse the website of the company. There’s no doubt the thought of a “healthy metabolism” is an attractive claim!

Except what you don’t realise is that NO foods or products are going to boost your metabolism in a lasting way. In fact, the biggest thing that will have an impact on your metabolism is your muscle mass.

Instead of spending money on the latest essential oil scam, why don’t you start a resistance training program instead – increase your muscle mass if you really want to boost your metabolism!

3. Essential oils will not suppress your appetite either.

Another essential oil blend from a different company claims to “support healthy weight management goals” by controlling hunger and suppressing appetite.

Sorry but no, it has not yet been proven that you can suppress your appetite by inhaling essential oils. Essential oil sellers are getting a little ahead of themselves to be claiming that their essential oil controls your hunger. There are very few studies to begin with, and of the few, the results show only possible effects on rats (2,7).

For those who speak of their cravings being controlled by essential oils, it is more likely to be the effect of placebo rather than the magical oil itself.

So, while essential oils won’t control your appetite, try focusing on things like exercise, hydration and your food choices, which actually might!

4. Now we know essential oils don’t work for weight loss, but did you know they don’t cure illness either?

A few years back, the two companies I mentioned above (and their distributors) made some particularly crazy claims regarding the healing properties of their oils.

These claims suggested that their essential oils could heal a number of serious illnesses and diseases. Not only are these claims untruthful, but they are downright unsafe and dangerous.

The FDA intervened at this point with a warning letter to one of the companies. A section of the letter stated, “Your consultants promote many of your Young Living Essential Oil Products for conditions such as, but not limited to, viral infections (including ebola), Parkinson’s disease, autism, diabetes, hypertension, cancer, insomnia, heart disease, post-traumatic stress disorder (PTSD), dementia, and multiple sclerosis, that are not amenable to self-diagnosis and treatment by individuals who are not medical practitioners.”

It is incredibly dangerous to promote the self treatment of serious medical conditions using unproven natural methods only. This kind of thing encourages people to seek alternative treatments and reject conventional medicine, which can lead to all kinds of health complications, even death.

5. Couldn’t hurt to try them, right? Wrong. Essential oils aren’t as harmless as you think.

Although they claim to be medicinal, essential oils are still classified as cosmetics by the FDA if applied topically.

When ingested for the purpose of healing, they should be considered a drug and be subject to review by the FDA (6).

Because essential oils can be bought, used and sold by anyone, there is a huge gap when it comes to regulation. There are certain standards that are outlined, but these are not enforced in any way (6). So basically, even though people routinely ingest these oils, they are not regulated by the FDA (or even AT ALL) because the essential oil companies are able to keep them under the “cosmetics” section.

Both companies I have looked into have safety information available, but it is cleverly buried. It was hard for me to find this information while actively looking for it.

Now, not only are essential oils not regulated, but many people seem to think essential oils are natural, with no additives, and therefore are gentle on the body. This is not the case. There are many natural substances that are not safe for our bodies. The safety of a substance is largely determined by the dose and how it is used.

Grapefruit, lemon, lime and bergamont oils are all considered photosensitive. These oils are also often used as a “cellulite rub” and allegedly reduce the appearance of cellulite. Sounds legitimate.

However, the fact that these oils are photosensitive means that if these are applied topically on the skin, skin should avoid being exposed to UV rays for 12 hours. So they don’t work for weight loss AND if you apply them topically you are risking skin damage.

These oils are sounding less and less appealing by the minute.

6. Just because your friend swears “They work!”, doesn’t mean they actually do work.

The essential oil companies both operate as a multi level marketing structure (or pyramid scheme). This structure works well for them because their followers are the ones who sell the product, and the companies are the ones who make the money!

If the sellers don’t sell enough product, they will lose money. It’s in their best interest to get as many people to buy their essential oils as possible. This is exactly why there is so much nonsense circulated about these products.

The internet is a breeding ground for pseudoscience, hyped up marketing claims and personal anecdotes which may or may not have any truth to them. Just because your friend tells you something worked for them, does not mean it will work (or even be safe) for you.

When multi level marketing companies let anyone become a seller/distributor, it becomes very difficult to regulate the information that is circulated about the products. The distributors have often fallen prey to clever marketing from the top company, and are very unlikely to make even a tiny income from selling the products.

This lack of regulated selling also means sellers are able to say what they like to promote the products, often guided by the marketing of the company – they may not even be aware that they are falsely advertising!

Your friend most likely believes in the product and just wants to help people become healthier. Despite his/her good intentions, this desire to help does not make them an effective source for advice on your weight loss or health.

Don’t waste your time on essential oils for weight loss. Do this instead.

Let’s go back to the story about the woman who lost 50 pounds with essential oils.

This woman (like many others who claim the oils work) had actually started building healthy habits, and was enjoying them! She was seeing so much progress because, for the first time, she felt less restricted and was being consistent with her new nutrition and exercise habits.

The lifestyle habits are the real success here, NOT the essential oils.

This is a very common thing that happens with many fad diets and products. People are instructed to change their nutrition and exercise habits, while also using the product. These companies aren’t silly! They know that the nutrition and exercise is what will actually get you the results. But if you change your habits while using their product, the product looks like the winner! Despite most people’s better judgement, the allure of a magic solution is exciting. Habits aren’t very exciting and therefore rarely get the recognition they deserve.

What often happens, when we focus on these alternative methods, is that we don’t put as much (or any) effort into the methods that actually work!

Essential oils are just another addition to the huge number of unscientific health and weight loss advice out there. Further examples include:

• Clean eating
• The alkaline diet
• Organic juice cleansing
• Health supplement claims
• Organic food

You might think that you need all the help you can get, but I assure you, the basics will always work. They will always work above and beyond any diet or health fad!

Your hard earned cash would be better spent on pretty much anything else.

As we’ve already discussed, the basics of healthy nutrition, exercising daily even for 5 minutes, building habits for the long run, and using the weight loss settling point theory to your advantage, will go much further than looking for quick fixes or expensive ‘extra help’.

Yep, they might sound boring but they have actually been proven, over and over again, to work without a doubt.

Don’t fall for essential oil scams. Here are some better ways to spend your money:

• Purchase a gym membership or trainer or Flat Belly Firm Butt (just sayin’)
• Invest in a cooking course (because cooking at home beats eating out)
• Invest in a Netflix membership (why not, it’s fun)
• Donate to a beggar on the street

Literally anything, just don’t waste your money on trying “essential oils for weight loss” if trimming your waistline is what you care about! Plus, you might make a beggar’s day.

Let me know, have you used essential oils for weight loss? Do you have friends who have? Was the experience positive, neutral, or negative? I’d love to hear in the comments below!

Click here to view the sources referenced in this article.

I saw even “organic food” marketed as a way to increase your metabolism. I mean, all the facepalms in the world are not going to be enough for this level of stupid.

Going through the Google search results was painful really.

• If you understand how metabolism works I suggest you avoid googling to save yourself from the pain.
• If you don’t know how metabolism works I also recommend you skip the googling or you’re in danger of being led in a completely wrong direction: Similar to detox diet plans, a fast metabolism diet sounds good in theory but does not deliver, no matter “how clean” you eat.

But the good news is there’s a legit way to increase your metabolism. This knowledge will come in very handy especially if you want to lose weight OR avoid having to eat less and less as you age because “your metabolism slows down” and you “gain weight more easily.”

Tommy Cole, an exercise scientist, nutrition nerd, and personal trainer will review the research. Enter Tommy.

Before I entered the fitness and nutrition world, I couldn’t work out why some of my friends never seemed to add an ounce of fat to their toned physique no matter what kind of junk they scoffed down their gob.

Biscuits, chips, burgers, the lot; it never seemed to add an inch to their waist like it did to me.

And it didn’t make any sense because I was doing everything I could to follow a “fast metabolism diet”:

• I was eating plenty of “clean foods” that wouldn’t drag my metabolism down like the junk they ate
• I made sure I had my meals at the right time of day to maximize the amount of fat I burnt
• And I ate little and often to keep my metabolic flame roaring

But it didn’t seem to make a scrap of difference.

Now I realise that what I was doing was completely wrong though.

And what I thought was helping me achieve the body I wanted was in actual fact doing the complete opposite.

It wasn’t a fast metabolism diet at all, and the reality is that I was missing the forest for the trees, focusing on boosting my metabolism in completely the wrong way.

Let me explain:

Foods that speed up metabolism: Even your morning croissant boosts your metabolism.

First things first, all diets, whether they’re jam pack with McDonalds, poptarts, or salad, will boost your metabolism.

This is simply because all food and drink you consume needs to be absorbed, processed, and in some cases, stored. No surprises there. What you might not have thought of previously is that this processing of food/drink requires energy and therefore increases the number of Calories you burn.

Yes, that means that even your morning croissant, biscuit with your tea, or post dinner Ben and Jerry’s will increase your metabolism:

• This metabolism boosting effect of food/drink is known as the thermic effect of feeding (1,2); one of the three components of metabolism along with,
• resting metabolic rate, and
• activity thermogenesis (for simplicities sake, think of the words thermic and thermogenesis as synonymous to Calorie burning).

I like to think of the thermic (Calorie burning) effect of feeding as similar to how you must invest money in a business to make money; Calories must be invested in digestion to gain Calories and nutrients from food.

So when you read about metabolism boosting foods or diets for fast metabolism the main focus is on increasing the thermic effect of feeding component of your metabolism.

However, while it all sounds very sexy, and it’d be really neat if by choosing different foods we could really have a significant effect on our metabolism, this is simply NOT how it works.

Instead, it’s another part of our metabolism, activity thermogenesis that you’d need to focus on if boosting your metabolism is a goal of yours.

But before we get into what to do to boost your metabolism, let’s first review the rage about metabolism boosting foods.

Foods that speed up metabolism: less processed equals higher metabolism; protein and fiber burn more. But don’t get overexcited just yet.

Now, I know what you’re thinking: surely a big ass chicken salad will boost your metabolism more than a pack of skittles?

Well yes, it probably will.

Whilst it’s true that technically cookies, chocolate, and any other so called “fake food” will boost your metabolism, it’s no surprise that they shouldn’t make up a big part of your diet when trying to trim down.

Besides being jam packed with Calories, they won’t increase your metabolic rate as much as their less processed counterparts.

And as a generalisation, whole and minimally processed foods will increase your metabolism to a greater extent. This is because they typically contain more fiber, bioactives (like antioxidants), and other nutrients that require a greater enzyme action, churning, and processing in general after they’re consumed (5).

In fact, a study in 2010 found that a sandwich made with multi-grain bread and cheddar cheese increased participants’ metabolism by 47% more than one made with white bread and processed cheese (5).

This result was most likely down to a combo of the multi-grain sandwiches’ greater protein and fibre content.

You see, of the dietary macronutrients (protein, carbohydrates, fat, and alcohol):

• Protein has the greatest thermic/Calorie burning effect weighing in at 25-30%. That means that if you were to consume 100 Calories worth of protein, your net gain of Calories would be 70-75, as 25-30 Calories would be burnt to digest and process it.
• Alcohol also has a similar thermic effect (10-30%)
• Carbohydrate and fat have a 6-8% and 2-3% thermic effect respectively, meaning they burn fewer Calories to be processed by your body (2,4).

So simply put, a food or diet high in protein (around 2g/kg bodyweight) will boost your metabolism more so than something lower in protein (2). The same goes for foods with lots of roughage, fibre, and nutrients, as it means they’ll take longer and demand more effort from your body to be broken down and processed (5).

“What about fat burners, hot food, and caffeine? I’ve heard they ramp up your metabolism too?”

Well yes, sort of.

You see, when you consume certain spices, herbs, and ingredients (eg: capsaicin in peppers, caffeine in coffee, and compounds found in green tea) the activity of your sympathetic nervous system increases.

This may ramp up your heart and breathing rate, increase your utilisation of energy stores, and as anyone who’s taken on a spicy vindaloo will know, leave you fanning away your curry induced sweat. All these effects may lead to a slight increase in your metabolism and overall daily energy expenditure (16).

Current research suggests that the boost your metabolism gets from these three compounds may be up to a max of around 4%, which means you might burn an extra 50-80 or so Calories a day with their help (16-19).

So there are indeed metabolism boosting foods! Nope – don’t get overexcited just yet! While this is the research that will be offered to you to make you follow a fast metabolism diet when you put this knowledge in context of how things work, you’ll immediately see why consuming all the metabolism-boosting foods in the world won’t do a great deal to move the needle with your metabolism.

Before I go on an explain that, let me bust another myth: that eating small and frequent meals has a metabolism effect.

I’m sorry, but eating frequent small meals does not boost your metabolism.

“Ok, so when I eat, my metabolism goes up. That means I should eat little and often to constantly spike my metabolism, right?”

Unfortunately, no; it doesn’t work like that.

Whilst it’s often said that eating lots of small meals will “stoke your metabolic fire”, that’s as much of a myth as my love for the treadmill, which I haven’t touched in years.

You see, whilst all food will boost your metabolism to some degree, the size of the meal plays a big role in its metabolism boosting effects, with large meals having a greater thermic effect than smaller ones.

This makes a lot of sense if you think about the following for a minute:

Take yourself back to the last time you felt full. I’m talking the type of fullness you get post Christmas dinner. You know, yoga-ball-food-baby-full. Pretty uncomfortable wasn’t it?

Imagine how much time and effort it took for that food baby to be broken down, processed, and absorbed by your body. It would have required a lot of energy, that’s for sure. You might have been so full that you even had to go out for a stroll to help your belly with the digestion.

Now compare that to the effort it would take to quickly scoff down and process a small bowl of cereal. In comparison, the effort and energy required from your body to process this small meal would be much less.

The point I’m getting at here is that the increase in metabolism as a result of a meal is proportional to its size, with larger meals having a greater thermic effect than smaller ones (7).

That means meal frequency isn’t all that important when it comes to your metabolism and it is the total amount of food that you eat over the course of the day that matters instead (8).

For example, let’s say that one day you decide to eat lots of little meals because your friend told you it would keep your metabolic fire roaring. Each meal would increase your metabolic rate slightly, adding up to maybe 200 Calories burnt from the thermic effect of feeding over the course of the day.

If you were then to eat fewer, but larger meals the next day, each one would increase your metabolic rate to a greater degree than the individual meals the previous day. Provided you were to eat the same total amount of food over the course of the day, the larger meal size would compensate for the lower meal frequency, adding up to the same daily boost in metabolism as the previous day’s meal pattern.

So in a nutshell, it is the total amount of food over the course of the day that determines how much your metabolism increases from eating, not the frequency of your meals.

Now with all that science out of the way, let’s get back to the chicken salad vs skittles example I mentioned at the beginning.

Fast Metabolism Diet: A salad will boost your metabolism more than candy – by a whooping 5 calories!

To keep things realistic, we’re going to take a standard serving size of both. So 55g of skittles vs a pre made supermarket chicken salad. Here’s the nutritional breakdown:

Straight off the bat, you might think the skittles would trump the salad simply based on its Calorie content. Whilst it’s true that the greater the Calorie content of a food, the more likely it will boost your metabolism more, you have to look deeper and consider what else the food/meal is made up of.

As you can see, the skittles are mostly carbs, whereas the salad is more mixed with a much higher protein content. By now you should be pretty clued up on the fact that protein will ramp up your metabolism more so than any of the other macronutrients. In this instance, this higher protein content of the salad is a game changer and gives it greater metabolism boosting properties than the skittles despite its lower Calorie content.

In fact, after a quick bit of maths, I worked out that your body would burn in the region of 15 Calories to process the skittles, but over 20 for the chicken salad. Whilst these calculations just give an estimation, they demonstrate just how important the macronutrient composition of a food is when it comes to its effect on your body.

With that said, the difference is only 5-6 Calories. If we were to extrapolate this to a full day of eating 1500-2000 Calories from solely salad or skittles, that would equate to around 50 more Calories burnt by eating just salad; not exactly anything to call home about, which leads me on to a very important point.

Now I know it may seem as though I’ve bigged up the metabolism boosting properties of some foods here, but whilst it’s true that certain foods do increase your metabolism more than others, in the grand scheme of things, the effect that food has on your metabolism is quite small.

In fact, it’s hardly worth worrying about any sort of “fast metabolism diet” whatsoever.

Why A “Fast Metabolism Diet” or metabolism-boosting foods sound good in theory but don’t deliver.

You know I explained how the thermic effect of the different macronutrients ranges from around 2-30%?

Well, in the context of a healthy diet with a mix of protein, carbohydrates, and fat, the overall thermic effect of feeding generally accounts for roughly 10% of your daily energy expenditure. As an example, if you were to burn 2000 Calories per day, the thermic effect of feeding would account for around 200 Calories of that.

Now remember the thermic effect of feeding was only of three components of our metabolism. If we compare it to them, you’ll see that’s a pretty miniscule figure:

• Your resting metabolic rate typically accounts for 50-60% of the Calories you burn. That’s 1000-1200 Calories using the same example above.
• Non exercise activity thermogenesis and exercise activity thermogenesis (together referred to as activity thermogenesis) can vary massively between individuals because as you well know, some people are more active than others. For a standard sedentary person, activity thermogenesis might add up to around 30-40% of the Calories burnt per day. 670-800 Calories using the example above.

Because the thermic effect of feeding has such a minor effect on your total daily energy expenditure, there really isn’t such thing as a fast metabolism diet, and you can’t really change your metabolism in any meaningful way by eating particular foods, or by following some fancy meal schedule.

Simply eating a balanced diet will do the job. Yeah, boring; I know.

So from a dietary perspective, you should focus primarily on the basics if your waistline is of concern; not because they’ll ramp up your metabolism to new heights, but because the science says they’ll help you drop the pounds:

• Eat a moderate to high amount of protein (6, 15).
• Consume mostly nutrient dense foods like fruit, legumes, veg, lean meats, nuts, seeds, wholegrains, and dairy (9,10).
• Consume a moderate deficit of Calories (ie: roughly 20% below the amount you need to maintain your weight). This will maximize the amount of food you can eat while dropping weight at a rate of around 1-2 lb per week (6).

Whatever you choose to do to create this caloric deficit, make sure you don’t find it terrible; pushing yourself to adhere to a regimen that is either too difficult to implement or too punishing may help you lose weight  in the short-term but it won’t help with keeping weight off in the long-term.

Have you ever fallen for those “foods that speed up your metabolism?” What did you try? Tell us about your experience in the comments.

Click here to view the sources referenced in this article.

I vividly remember they were unhappy about that. Olive oil is healthy after all! Nobody measures how much olive oil they add to salads in Greece – it’s just free-flow!

Yet olive oil, while healthy and a great example of good fats, can add to overall salad calories very quickly.

Normally when going on a diet you wouldn’t expect to be told to cut down on salad calories – after all salads are considered healthy; it’d make more sense to be told to maintain a caloric deficit by eating smaller meals for example.

Only the dietitian’s recommendation to watch out for olive oil made more sense the more you were to look at it; while you’d think that a simpler meal like a salad would be easier to “eye-ball” for calories than an oven-cooked dinner for example, that’s not always the case – and there are good reasons for that.

Let’s review.

7 reasons we’re so bad at eye-balling calories that even salad calories are difficult to estimate.

Yes, we’re bad at guessing calories. But how bad? And why?

1. Salads or not, we’re generally bad at estimating calories in our food.

Weight loss is a calories in – calories out game. As long you’re consuming fewer calories than you burn, your weight will be on a downward trend.

However, it’s possible that while you think you’re eating a certain amount, and that you should be at a calorie deficit, you’re actually not. We tend to misjudge our calorie intake, and salad calories is a great example.

We’re used to thinking of salad calories as low or even insignificant – and why not? A bowl of salad, made of only vegetables, could easily be less than 200 calories, so it’d be more like snack than an actual meal.

A 2014 study (1), where participants estimated the calorie content in foods bought from fast food chains in America, showed poor overall calorie estimation. When looking at salads specifically, the study showed that people tended to underestimate the calorie content of salads which were high in fat, but not salads which were low in fat.

This finding makes sense, as we often notice the veggies in a salad but have a hard time figuring out how much dressing is hiding in there – which brings me to my next point.

2. We especially struggle with estimating calories when they come from oils, dressings, and spreads.

It’s very difficult to estimate the amount of olive oil or salad dressing in our meal. Couple that with the fact that they’re calorie dense and the stakes increase:

• 1 tablespoon of olive oil is 119 calories.
• 1 tablespoon of ranch dressing is 73 calories.
• 1 tablespoon of peanut butter is 94 calories.

Personal trainer Ben Carpenter here does a great job at showing us visually just how difficult it is to estimate calories:

Peanut butter on toast, these photos look nearly identical but the one on the left has 10g of peanut butter and the one on the right has 50g of peanut butter.

A subtle difference which equates to 260 more calories. Very easy to do with calorie dense foods like oils, dressings, spreads and nut butters.

Toppings such as nuts and cheese are also examples of high fat foods that may make calorie-estimating difficult. Even adding “just a little bit” (or what you think is a little bit) can add a whole lot of extra calories to your meal without you even noticing!

• To clarify, I’m not saying this to deter you from adding cheese and especially olive oil to your salad. I’m the biggest olive oil fan ever. Heck I even have my very own olive trees in Greece and get to produce some (although my parents take care of that.)
• I’m also not saying this to advocate against fat consumption. Not at all! I personally follow a Mediterranean Meal Plan (and the Mediterranean diet is far from being a low-fat diet!)

However, I do want to emphasise the point that dressings and extra toppings can add calories – and fast. Couple that with the fact that we,  as we discussed above, are not good at estimating caloric content in general, and you get the idea about how even seemingly light meals like salads can turn into calorie bombs.

3. The Negative Calorie Illusion: Just because a food is healthy doesn’t mean it has fewer calories.

Healthy foods come with their very own health halo. That is, if a food is healthy we automatically assume it has fewer calories than an unhealthy food.

This is called “the negative calorie illusion,” which was brought up by Alexander Chernev in his 2011 study titled ‘The Dieter’s Paradox’ (2).

The study also showed that those concerned with their weight often underestimated the caloric content of foods, specifically when an unhealthy item is paired with a healthy item.

While this study didn’t directly look at the calorie content in a salad, here’s what that would really mean in this context: Ordering a steak with a side salad will be perceived as “lighter” than the steak alone, even if the salad increases the calories of the whole meal.

4. Smart meal names distract from actual calorie content: Southern Fried Chicken vs. The Happy Vegan Salad.

Which option has fewer calories: a salad named “happy vegan” or a salad named “southern fried chicken?”

Definitely the Happy Vegan strikes me as a low-calorie healthy option while the “southern fried chicken” not so much. But wait – is this actually true, or just masterful marketing?

Let’s start by reviewing the ingredients.

Both of these salads come from the Tender Greens menu. The Happy Vegan salad contains quinoa, baby greens, farro wheat, cranberry and hazelnut, green hummus, tabbouleh and cucumber. The Southern Fried Chicken salad contains spinach, butter lettuce, dill dressing, radish and fried chicken.

So which one do you think sounds like the healthier option?

(drumroll please!)

The salad with the highest calories here is actually the one named “happy vegan.” This happy vegan salad boasts an energy filled plate worth 980 calories! The southern fried chicken salad has a more modest 670 calories. Admittedly, the happy vegan salad has more fibre and 3g less saturated fat than the southern fried chicken, but I’m not sure the large calorie difference makes up for it.

I could have never, ever, guessed that a salad called “happy vegan” would contain almost 1000 calories!

In fact, if you wanted to eat at Tender Greens while also aiming to manage your weight: it might pay off to go straight past the salads altogether. Items on their “big salad” menu have, on average, much higher calories and fat than other items on their menu.

For example, say you were to order one of the following from Tender Greens:

• Salt and pepper chicken with a side of roasted vegetables.
• Backyard marinated steak with a side of roasted vegetables.

Each of these meals has 480 and 420 calories respectively, and 6g saturated fat. This makes these options more appealing, when you consider both calories and saturated fats, than actually 8 out of 10 big salads on the menu.

Looks like ordering a meal with vegetables might be a better choice than ordering a salad – if weight loss or weight maintenance is of concern.

5. The health halo strikes again – are traditionally “healthy” meals like salads always better than traditionally “not-as-healthy” like burgers?

Let’s have a look at McDonald’s. If there’s one place that’s immediately equated to unhealthy it’s McDonald’s, right? Being a leader in the fast food industry kinda earns you this reputation.

However, what’s surprising is that having a burger is not necessarily less healthy than ordering a salad.

Take the McDonald’s Bacon Ranch & Buttermilk Crispy Chicken salad as an example. This chicken salad contains around 490 calories and 8g saturated fat.

Then compare to their Artisan grilled chicken sandwich: It has 380 calories with only 2g saturated fat. Turns out the bacon ranch salad is actually higher in both calories and saturated fat than the chicken sandwich.

These are just a few great examples to show just how difficult it really is to tell which menu option will be better for you.

6. Enter satiety: How full you feel does not always accurately depict how much you actually ate.

Say you order a big veggie-filled salad next time you’re out at a restaurant. Add chicken and you might feel pretty content after the meal.

Now say you added 2 tablespoons of dressing to the salad, instead of the chicken – keeping total calories the same. Which one of these options will make you feel more content? Or will they both make you feel equally satisfied? What say you?

(drumroll please!)

The extra dressing and the extra chicken might add up to the same caloric value, but the chicken (mostly protein) makes you feel more satisfied while the dressing (mostly fat or carbs) is not as satiating.

Why?

It’s because protein is the most satiating of all macronutrients (4). And that’s why eating a meal that is high in protein has been shown to increase satiety and feelings of fullness compared to a lower protein meal (3). Similar effects are seen when eating a meal high in fibre; you will most likely feel fuller after eating a high fibre meal compared to low fibre (4, 5).

Because fat is more calorie-dense than protein, you need to consume smaller quantities of fat compared to what you would be eating if you were to consume the same amount of calories but from a protein source. And how do we consumers feel when we think we’re not eating enough because our meal is “small?” We think we didn’t eat enough and need to eat more!

That’s part of the reason why fat can lose in the battle against protein from a satiety perspective (7).

So if you’re trying to estimate how much you really ate after the fact, and especially if the meal you ate included hidden fats, then you’re out of luck because this task is easier said than done!

7. Even the size of your plate affects your ability to accurately estimate how much you’ll be eating.

A 2013 study found that if we serve our food on a smaller plate, we tend to eat less and still remain satisfied (6). What happens when we see the same quantity of food being served on a big plate vs. a small plate?

The small plate feels fuller making us think we’re eating more, while the big plate feels emptier making us think we’re not eating enough.

So what do restaurants normally do? They use big plates. And their portion sizes are huge!

Customers are often happier when they feel like they are getting good value for money. If your main dish came out with half the usual serving on a tiny plate, you’d probably feel a bit ripped off, wouldn’t you?

The good news: while we’re not naturally good at guessing calories, we can increase our intuition with practice.

Yup, naturally we’re not good at eye-balling. But if getting better at estimating calories (even salad calories) is something important to you, then you can make it happen – with practice.

Nope, that doesn’t mean that you’ll just throwing random guesses and then checking in to see whether you got close.

That actually means work – calorie counting.

If you’re anything like me you may be rolling your eyes at the idea, however, doing it even for a month, and regardless of whether you want to lose weight or not, will give you a better perspective on foods:

• the macronutrients they contain (carbs-fat-protein),
• their serving size (seriously, do you know how small a pasta serving really is?),
• and of course their caloric content.

When I did it for the first time, I was shocked at how wrong I was. Pasta was totally off of course, cereal was difficult, and for most meals I’d generally be off by at least 25%. I consider it a great learning opportunity and that’s why I recommend doing it for a little while, even if you don’t want to lose weight, just to learn more about food.

(I’d totally recommend using an app like myfitnesspal to get started.)

As for my parents, they had to grudgingly accept they’d be better off using more moderate quantities of olive oil, and not just see it as “free-flow” just because it has antioxidants, and it’s a good fat, etc. (The health halo is strong!)

Now let me know in the comments below – have you ever been surprised by the caloric content of what you ate? Spill – what was the food and why do you think you were caught off guard?

Click here to view the sources referenced in this article.

I was excited to do the final wedding dress fitting one week before my wedding. Still jet lagged from my trip from the US to Europe, I took the dress in my hands, walked into the tailor’s dressing room and tried it on.

I rushed to get out to look myself in the mirror. The tailor was right behind me expecting to claim “victory.”

Instead this happened:

“You lost weight!” said the tailor. “You didn’t tell me you planned to lose weight!”

“But I didn’t lose any weight! And I wasn’t planning on losing either!” I answered back in my defense.

And that was true. I weighed exactly 57 kg back in November when we did the first fitting and I tried the dress on for the first time. And I was exactly 57 kg this first week of July, when I put the same dress on, only this time it had too much fabric for my needs – too big around the chest, too big around the waist, the tailor would have to rush to make adjustments as the wedding was due in a few days!

So what had happened? Why even though I weighed the same did it look like my body had shrunk?

Changes in body composition, that’s what had happened. You see after the November appointment when the dress was ordered and the fitting was done, I started exercising more. I had gone from 2 times a week to 5 times a week consistently, week after week.

I hadn’t realized just how much my body had changed in those 7 months until my final wedding dress appointment, which is why I was as surprised as the tailor to see that the dress was no longer fitting as it should.

I explained to the tailor that I hadn’t been on a diet; it was exercise that caused these changes as muscle is denser than fat and I had apparently put on muscle while I’d shed fat; But the annoyed tailor wouldn’t believe the body composition facts I laid on him and kept on rumbling about my “weight loss” and why did I not let him know in advance I was planning to “diet?”

(I swear I had not dieted at all!)

The story has a good ending – the tailor may have dismissed my body composition facts but he did make the changes on time. The dress fit exactly right on my wedding day:

And I got a first-hand experience on what changes in body composition really mean and how our weight is not an accurate measure of our fitness and should never be relied upon exclusively.

So if you’re looking to lose weight, what you’re really saying is you’re looking to lose fat. Those two should NOT be confused. You’re using the number on the scale as a proxy for fat. But don’t forget it’s just a proxy.

Enter Tommy who’ll explain all you need to know about body composition and how to measure whether you’re really losing fat – regardless of whether your weight is going up or down.

Body composition is why I now have an overweight BMI, while I don’t look like I’m overweight.

This is me Tommy; The picture the left shows me before I was a lifting, and the one on the right after I got into lifting.

Despite my now overweight BMI, I don’t look like I’m overweight right? That’s what body composition does to you.

What is body composition?

In short, body composition is the ingredients your body is made up of. Like you categorise foods into their food groups, the different components of your body can be separated into different compartments.

The specific compartments your body is broken down in to depends on the way they’re being measured/estimated, but for simplicities sake, we will stick to the two compartment model that splits your body into [1] fat mass, and [2] fat free mass.

What does body composition consist of?

1. Fat mass refers to all body fat, not just the fat around your belly.

Unsurprisingly, fat mass is all the fat contained within your body. It’s not just the puffy stuff that covers your hips, tum, and legs though; it encompasses all body fat, including that found in organs, bone, and muscle (1,2).

Typically, women have higher levels of body fat than men, primarily due to differences in hormonal profiles (3). The spread of body fat also differs between sexes, with women having proportionally more fat on their hips, bum, and thighs (known as a gynoid pattern), whereas men’s fat tends to be skewed more towards their upper body and trunk (android pattern) (3).

2. Fat free mass is everything else: muscle, bone, fluids, etc.

Everything else that isn’t fat is bundled together under the fat free mass compartment. In other words, muscle, bone, vital organs, and extracellular fluid. Again, there are sex differences here with males typically having greater levels of fat free mass due to larger muscles, bones, and organs (1). There are also ethnic differences with black individuals typically having the highest FFM numbers (4).

As I said, the body can be broken down into more compartments that the two above, with some methods separating bone from the other components of fat free mass for example (eg: dual-energy x-ray absorptiometry/DEXA). To be frank, you don’t really need to know all the ins and outs of the different compartments though, and the main thing to take home here is:

Your body is made up of multiple components that include fat, muscle, bone, fluid, and much more.

Now, the reason why it’s so important to understand that the body is broken up into these different components is they all contribute to your total bodyweight.

And because the different components vary in their density, and can contribute to your weight to varying degrees over the course of the day, week, and month, your body weight at any given time may not actually be a reflection of your physique.

So your weight can and does go up and down even if your body fat doesn’t change an ounce, meaning you shouldn’t get too hung up on the number you see on the scale.

Allow me to explain:

Body Composition: 3 reasons why tracking your weight is not the same thing as tracking your body fat.

Weight is often a proxy metric we use for fat. However, losing weight does not necessarily mean losing fat just like gaining weight does not necessarily mean you’re getting fatter. Here’s why:

1. Your weight naturally fluctuates day to day, even though your body fat might be stable.

Amongst many other factors, the amount you sweat, eat, and drink can cause your hydration levels and bodies stores of carbohydrates (glycogen) to change pretty dramatically over the course of the day.

This can have a knock on effect on your weight.

For example, let’s say you finally rock up to that exercise class you’ve been promising yourself you would start getting involved in months ago.

After an hour of knee raising, pad punching, and, unfortunately for you, burpee jumping, you’ve worked up quite the sweat. In fact, your shirt is drenched in the stuff, amounting to a total of 1 litre of fluid lost as sweat; a standard amount after an hour of hard exercise (5).

You also burnt through a hefty sum of stored energy by firing all your muscles and cardiovascular system during the exercise. Because the exercise was of a high intensity, a lot of the fuel used by your muscles was your bodies stored carbs (6). This amounted to a total of 60g of stored carbs used over the hour. In your body, carbs are stored bound to water too, and for every gram of carbs you use up, you also lose 3 grams of water, further adding to your acute weight loss.

So, from your hour of exercise alone, you’ve dropped a total of around 2.75 pounds: 2.20 pounds of sweat and 0.55 pounds of glycogen (stored carbs).

Because you forgot to weigh yourself pre exercise like you usually do, you jump on to the scale when you arrive back home and are pretty chuffed that you’re down a couple of pounds from last week. You give yourself a pat on the back, down a protein shake in celebration, and have a revived sense of motivation to keep nailing your diet. Good job.

After a week of faultless dieting, you’re prepping for your exercise class again, but this time you remind yourself to pop on the scales PRE-workout.

You’re confident that your solid week of dieting will sit you down another pound or two compared to last week, and are optimistic as you take the step onto the bathroom scales.

To your horror, the number you envisioned in your head doesn’t match up with the one showing up on the scale. You’re not down a pound, nor are you the same weight as the previous week; you’re actually a whole 2 pounds heavier, putting you back to where you were two weeks ago.

Because you’re yet to discover Fitness Reloaded and this article, you step off the scale disheartened by the apparent backwards step you’ve taken on your weight loss journey.

The thing is, the two weight recording are not comparable as they were taken under completely different conditions: one post sweat ladened workout, and the other pre. This inconsistency meant that some highly variable components of your body composition (eg: extracellular fluid, carbohydrate stores) fluctuated, throwing off your weight recording so it wasn’t a true representation of the progress you made.

You also can’t draw conclusions on your progress based on recordings taken this close together either, as many other components of your body composition can fluctuate over the course of the day and week; not just body fat.

To demonstrate this, below is a graph of my weight over the course of a few months dieting. I’ve highlighted a couple of individual recordings in red to show just how dramatically bodyweight can fluctuate on a day to day basis.

In this example, my weight differed by up to 2kg day-to-day, which could have only been due to changes in body composition components such as extracellular fluid, and also factors like the amount of food in my digestive tract.

And on that note, here’s a list of just some of the factors that can influence your weight:

• Body fat
• Hydration
• Body carb stores
• Poop and wee
• Organs
• The surface your scales are sat on
• Food in your digestive system
• Clothes you’re wearing
• The scale itself

Many of these can and do fluctuate a great deal in the short term, meaning you should take a more long-term outlook on your weight loss progress.

2. Got ovaries? Your menstrual cycle affects your weight – again nothing to do with your body fat.

In comparison to your daily weight fluctuations, longer term changes – as in those seen over the course of a month – are more likely to be reflective of your changes in body fat.

But again, it’s not all that simple, particularly for women. You see, the hormonal changes that occur over the course of the month cause variations in water retention. This means that your body may hold on to extra water on some weeks more than others, which impacts the number that you see on the scale.

Lyle McDonald, a highly respected nutrition and training expert, breaks it down nicely here:

So the fluid component of your body composition can fluctuate a great deal both in the short and moderate term. This means that you should take weekly fluctuations in weight with a pinch of salt, particularly if you’re a woman.

Instead, you should look at longer-term changes before you can draw conclusions as to your weight loss progress.

By that I mean you should look at the trend in your weight over the course of months, not a few days or weeks. Only then can you start to get a reliable picture of your weight loss progress, which may be indicative of changes in body fat.

Even then, the number you see on the scales can be somewhat misleading though.

Why?

Because the different components of your body (ie: body composition) are different densities (8).

3. Exercising? Your weight may be stable while you’re losing inches all over.

You know when people say muscle weighs more than fat?

Well, if you take a second to think about the statement, it becomes pretty clear that they’re wrong as a pound of fat will weigh the same as a pound of muscle; just like a pound of feathers weights the same as a pound of bricks, iron, or peanut butter.

What they really mean is that muscle is denser than body fat, which is very much true.

In other words, a pound of muscle is smaller and takes up less space than a pound of body fat.

This difference in densities means that you can trim down on the fat and consequently tone up, but if it coincides with a gain in muscle (which often is the case if you start lifting weights for the first time), you may not see a change in scale weight.

Ultimately this means that you may start to tone up, and develop that J.Lo-esk physique you’ve been after for years, yet the weight doesn’t seem to budge.

Heck, you could even GAIN weight, yet be far happier with the body you see in the mirror.

In fact, that’s exactly what has happened to me over my years of throwing weights around in the gym.

The left is me a few years ago when I admittedly had some outrageous hair going on and was classed as a healthy weight by conventional standards. The right is me now after a few years of lifting:

(Yes, this is the same picture with the one I shared before. Because I’m vain like that.)

Now, I pride myself in being in somewhat decent shape, having committed to training hard consistently for a number of years.

The thing is, technically I’m actually overweight now. At least that’s what my BMI says, given that I weigh in at 86kg, whilst standing 6’1 tall (more on this another time).

Although, unlike me, most women won’t have any desire for boulder shoulders, bulging biceps, and chiseled abs, many will rightly take up weight training to help them achieve their dream physique as it helps creates that toned look.

And with this resistance training, often comes the pattern I’ve described above: changes in the mirror but not so much on the scale.

So, to prevent you getting disheartened by the scales, you should:

1. keep in mind what I’ve outlined above and understand when to take your bodyweight with a pinch of salt.
2. monitor your progress effectively with the following methods.

So if tracking weight is inaccurate, then how can you really know whether you’re losing fat or not?

1. Weigh yourself the RIGHT way.

Whilst it might seem as though I’ve slated the scale somewhat by what I’ve said above, weighing yourself isn’t pointless at all. In fact, it’s the most common method I use to assess my clients’ progress. You need to know how to do it properly though, which is done by controlling the variables that can end up screwing it up.

In a nutshell, you need to keep the conditions you record your weight in as consistent as possible. That means:

• Wearing exactly the same clothes each time. For this reason, I suggest you weigh yourself in your undies only, or in your birthday suit.
• Weighing yourself at the same time each day. Ideally it should be done soon after waking up, pre food/drink, and post toilet trip.
• Using the same scale sat on the same surface. Different scales may give slightly different readings and you’ll screw up your consistency if one day you place it on your bathroom floor, and the next it’s on the carpet. In an ideal world, you should weigh yourself when the scale is sat on a solid surface

Because your weight can fluctuate so much, it’s also best to take a number of recordings over the course of the week and then work out your weekly average. I generally suggest 3 or more recordings per week as this will give a better picture of the changes in your weight over time.

2. Get your tape measure out.

In combo with weight recordings, taking monthly circumference measurements are a great tool for assessing changes in your physique.

From a weight loss perspective, the main site to measure is waist circumference. Simply wrap the tape measure around the smallest part of your waist and record the number. Again, the most important thing here is consistency so make sure you measure the same place each time.

The Jeans Test is also a great little tool to use that will tell you whether your waist circumferences is getting fatter or thinner, and whether you’re trimming up the tum. Maria shows how she used the Jeans Test on the Flat Belly Firm Butt program in the clip below:

3. Take progress pictures.

Regardless of the scale weight or tape measure reading, it’s the physique in the mirror that most of us want to transform. This is why progress pictures are a great tool to assess how well you’re trimming down.

Here’s Karen before-after progress pics through the Flat Belly Firm Butt program as an example. Were she not measuring her belly and taking pics she wouldn’t have known that she was indeed making the type of #bodygoals progress (other than the fitness level increase of course which is easy to both measure and feel!) Learn more about how Flat Belly Firm Butt helped her no longer find exercise boring here.

Like bodyweight, you need to keep the conditions as consistent as possible for the best recordings. That means the same lighting, the same poses, and the same location of your progress picture. I suggest 4 poses: one front, one back, and one turned to each side.

Because, regardless of your diet or training programme, it takes time to see visual changes in your physique, you don’t need to take progress pictures that frequently. Once a week will do the job just fine, and provided your nutrition and exercise is in check, over the months you’ll see some amazing visual results.

I could tell you to do a body composition analysis but I won’t because it can also be very misleading.

There are actually ways to measure body composition directly, so you know exactly whether you’re losing fat or gaining muscle. The bad news is that these methods are generally expensive and not very accurate.

That’s why I’m not going to spend a great deal of time on this as the most accessible and affordable methods to estimate the amount of fat, and muscle on your frame (ie: body composition) aren’t worth your hard-earnt cash.

1. Bioelectrical impedance analysis may tell you you’re fatter when you’re not.

This covers those fancy Tanita weighing scales that read out your body fat %, as well as the machines that you strap yourself up to with the use of cables and pads.

In short, they predict your body composition by firing a small electric current through your body. Because your body fat contains less fluid than fat free mass, it resists the electrical current more so than the other components of your body composition. The data relating to your bodies resistance to the current is then fed into equations that predict your body composition (fat % and fat free mass %) (9,10).

Thinking back to what I mentioned about fluid fluctuations earlier, can you think of any potential issues here?

Yeah, I thought so.

You see, because your hydration level can fluctuate so greatly, it can throw off the results quite dramatically. What’s more is the equations used to predict body composition are prone to screwing things up too.

So ultimately, there are lots of variables that can influence the number that bioelectrical impedance machines spit out. In fact, studies have shown that this method of estimating body composition and your fat % can be off by as much as 8% (9,11). That means you could lose a shed load of body fat, but the reading on the machine says otherwise.

For example, you might drop 4% body fat over a period of time, but the results of a bioelectrical impedance analysis could say you dropped nothing whatsoever. Or even worse, it might falsely say you put on 4% body fat.

So it’s best to steer clear of any tool that uses this method to assess body composition; their results could be wildly off, giving you a false impression of your progress.

2. Skin fold calipers can be useful in the right hands.

Calipers are a similar story, being a bit hit and miss most of the time. Essentially they provide a means to estimate body fat levels by measuring the thickness of a number of pinched areas of skin.

The main problem here is the potential for human error, meaning that the reliability of their use is in the hands of whoever is taking your measurements (9). So if the calipers aren’t being handled by an experienced, well trained user, and if the same person isn’t taking the recordings each time, their results can be all over the place.

Similarly to bioelectrical impedance, the equations used to convert the data into a body fat % can also screw things up. So if you do go down the caliper route, make sure they’re being used by a well-trained expert and just use the raw skinfold thickness measurements as opposed to converting it into a percentage (9).

There are lots of other ways to estimate body composition, but most of the best methods (like DEXA) cost a small fortune to have done, and are pretty inaccessible to most of us.

Besides, the only way to actually measure your body fat levels is to directly weigh the stuff, and that would require you to be dead and then dissected.

Any volunteers?

Na; I didn’t think so.

So at the end of the day, you can only predict your body composition; not measure it directly (9,10).

Because of this, even the best methods to assess body composition have a 4-5% margin for error (12).

That doesn’t mean the above methods to assess your progress are pointless though; it just means you should be aware of their potential pitfalls and be as consistent as possible with your chosen method(s).

Scales measure weight. Weight is a proxy for fat. But it’s still only a proxy.

So don’t put all your eggs in one basket by relying on your scale weight only; it can’t measure your body composition. The scales might look like they’re saying you’re fatter or not progressing when the reality is very different!

Your weight might not drop due to natural daily fluctuations, your menstrual cycle, and/or because you’re building muscle. That doesn’t mean your diet and training aren’t working. In fact, in the latter scenario, it’s the complete opposite and the muscle that’s masking weight loss will actually make you look more toned in the long run.

Either way, the biggest take homes here are to:

1. Understand when to take your scale weight with a pinch of salt as you diet, particularly if you’re looking at individual readings.
2. That doesn’t mean you should stop weighing yourself. That’s up to you. The point here is to never rely on the scale alone because it can only measure weight as a whole and not fat and muscle mass.

So have you ever noticed changes in the mirror or in your clothes but not on the scale? Leave a comment below and let us know!

Click here to view the sources referenced in this article.

I am currently 8 months pregnant. While I try to look like this most of the time, I’m not always successful.

While editing this article, literally while sitting on my desk typing on my computer, it just so happened that I noticed just how weird my belly button looked. It’s not that I had not noticed before but this time I really noticed.

Were stretch-marks making an appearance? Did this mean that even if I returned to my previous shape and size I’d never look the same again? How bad would it be? How bad could it get?

Now so far so good. This is a normal (and human) initial reaction to change. But this is where it gets weird:

I caught myself thinking, “If I return to my previous shape/size, but do have stretch marks, then I’ll appear more “real!” And people will like that.”

Having an momentary freak-out when you see something alarming is normal; thinking that even if that happens you’ll appear more “real” and feeling relief  because of it is not.

So what, was I not “real” before? Did my belly need to be less flat to get the “real” effect? Did my belly need to have scars to become real?

The only reason I even thought about that was because of body shaming criticism I had received before – that my figure was “unrealistic,” that my belly was the result of good genes and completely discrediting my habits of exercising 5 days a week and eating right, that I should pretty much hide my flat belly because otherwise “I’m sending the wrong message,” etc.

This is what led me to momentarily feel relief for…possibly getting stretch marks.

So I’m not saying that to complain about how bad I had it but to highlight that fit shaming is a real thing. Whether you’re fit shamed because you’re a “bulky” woman, or “too muscular,” or don’t have “real curves,” “look like a man,” or “are too pretty and far from what real women look like,” it’s still body shaming.

This is also definitely not a competition between people who look fit or thin and heavier individuals. Fat-shaming is extremely prevalent and can be very damaging on those receiving it. Its negative consequences can be both diverse and extreme, and many people who are fat-shaming others (or even themselves) are completely oblivious to their bias (check out these popular weight loss quotes for fat-shaming examples.)

Enter Eva and her friend Sam who’ll go into fat-shaming, fit-shaming, and body-shaming in detail:

I was fit shamed, and it was incredibly uncomfortable.

“Hey, I just wanted to let you know that you can’t wear that here. You have to cover your upper arms when you’re in the gym.”

I exhale and lower my dumbbells, convinced I must have misunderstood.

“Huh? Why?”

The fitness center employee looks at me apologetically, and sheepishly explains, “You just… can’t wear tank tops here.”

“I’m not that sweaty – but I can wipe down the equipment.”

“It’s not that. We’re trying to create a comfortable environment, where people don’t feel intimidated or compare themselves to other individuals.”

I look around the gym. It’s 9pm, and the free weight area is basically empty.

“Sorry,” the attendant says, motioning towards the locker room. “You’re welcome to stay if you have another shirt to change into.”

A “comfortable environment,” huh? I didn’t feel very comfortable in that moment – it’s incredibly awkward to have someone interrupt your workout to criticize your clothing. I’d been in the zone. Now, I just felt self-conscious and embarrassed. Were people looking at me that whole time, thinking I was somehow trying to “show off”? Or is this just what it’s like to attend a liberal arts school?

We’ve all heard of fat shaming – and it’s horrible.

[Image credit: Full Figured by Tony Alter, CC BY 2.0]

It never ceases to amaze me how many otherwise intelligent, compassionate people seem to think obesity is a simple matter of, “Well, they should just exercise more and eat less.”

Yes, calories in vs. calories out plays a large role in determining one’s BMI. However, the more we learn about biology, the more complex we realize obesity is. Genome-wide association studies show that obesity is heritable; they’ve even identified clear evidence of the effect of genes on metabolic phenotypes.

Similarly, research also shows that epigenetics, or the effect your environment has on gene expression, plays a role in determining your BMI. One study found that the number of fat cells in our body is set by adolescence, and that fat cells are somewhat “immortal.”

In fact, a recent study even found that a virus called Adenovirus 36 can cause obesity.

Not to mention sociocultural factors, like “food deserts,” and the fact that cheaper food is usually more calorie-dense.

Obesity is clearly much more complicated than calories in vs. calories out.

That doesn’t stop the stigma that fat people face every day. The glares. The unsolicited advice. Concerned trolling (“Are you sure you want to order the burger? I’m just worried about your health.”). The automatic assumption that they are fat because they’re lazy, and if they could just learn to control themselves, they would all be size 2’s.

Let’s all agree right now that there is no good reason to treat fat people badly.

But… can we also agree not to be prejudiced against skinny people, either?

Fit shaming is still a form of body shaming.

Let’s go back to the story Sam shared in the beginning of this post. Can you imagine the liberal outcry that would have followed if a gym employee told an overweight patron to “cover up”?

Or, let’s talk about an experience Eva has on a regular basis.

Eva is a lot of things. She’s an experienced blogger and content marketer, with a graduate degree in psychology from Stanford. She’s spent years studying adult playfulness – including dating, social skills, and leisure skill development. And she’s a world traveler; in the last five years, she’s spent ten months traveling through South America and Southeast Asia – alone.

Despite her qualifications, Eva’s articles on The Happy Talent are often dismissed by other women. Not because they have a fundamental disagreement, or because they’ve read conflicting research.

But because Eva is “conventionally pretty”.

Apparently, Eva’s education, background and experience don’t matter, because she benefits from the “beauty bias” and has “thin privilege.”

That’s a pretty crappy way to treat another woman, isn’t it? To just dismiss all of her ideas because of how she looks? Because there’s no way what’s in her head matters more than how much (or little) fat is on her stomach?

So, yes. Fat shaming is a huge problem… but fit shaming is real, too.

This isn’t to say that fit and fat people experience equal amounts of oppression. Only that it is problematic and contradictory to the mission of social justice to judge, censor, or dismiss someone because of their body type.

Now that we’ve stated the obvious, here are three more reasons we’re tired of fit shaming.

1. Not everyone who is “skinny” wants to be skinny.

Not everyone who is “fit” is healthy, just like not everyone who is “skinny” necessarily wants to be skinny. According to the National Association of Anorexia Disorders, 1.5% of women suffer from bulimia nervosa in their lifetime. 0.9% of women suffer from anorexia. At least 30 million people of all ages, races, and genders in the US suffer from some kind of eating disorder, and every 62 minutes, at least one person dies as a result of their eating disorder.

Not to mention the fact that 33-50% of anorexia patients have a comorbid mood disorder, such as depression.

Likewise, orthorexia is on the rise. Orthorexia is an eating disorder classified by an obsession with healthy living and eating. It’s counterintuitive that this could be considered a “disorder” – but imagine not being able to get through a meeting without worrying about your diet. The overwhelming guilt, shame, and anxiety people who suffer from this condition feel isn’t dissimilar from what other disordered eating patients feel.

So, fit shaming someone you don’t even know could very well be ableist – it is still discrimination based on appearance. You could very well be contributing to the shame and isolation a distressed person already feels with your glares, comments, and judgments.

Don’t forget: you never know what’s going on in someone else’s life.

2. Fit shaming is just another form of bullying.

We learned in grade school that bullying is wrong. We learned that is is wrong to bring other people down instead of lifting yourself up. People are extremely sensitive to social rejection (it’s an evolution thing that has been well-documented in psychology), and shaming anyone for their body type is hurtful.

Eva recently recalled a conversation between several women about what it’s like to be fat. One overweight woman commented that, whenever she goes out to eat, people raise eyebrows and object to her food choices if she orders anything but the salad.

Another woman, who, along with everyone else in her family, is naturally underweight, interjected:

“The same thing is true for me. But opposite. When I go out with friends, I never order the salad, even if that’s all I want. I still order a full meal, even if I just had lunch two hours ago, because I know someone will make a comment. ‘Is that all you’re having?’ ‘You really need to learn to live a little.’ ‘That’s unhealthy.’ These are all things I hear on a regular basis.”

And, the woman continued, when she feels ravenously hungry and orders a large meal, she has to be careful not to go to the bathroom after. “I see the looks they give each other. They think I’m puking.”

Which, again, is a really ableist thing to judge someone, especially if it is not true.

Let’s revisit Sam’s story at the beginning of this post. When Sam was confronted about “exposing” his upper arms (his upper arms! How ridiculous is that?!), it tore him down. He’d been “in the zone,” focused on his health and his breath. He’d been present and focused, until someone yanked him out of it and instead, made him feel ashamed and judged for no good reason.

This wasn’t the only time Sam had been fit shamed, either.

Another day Sam was at the same gym playing basketball. He was playing hard and was, naturally, extremely sweaty. He decided he wanted to lift in the gym after his game. His shirt was drenched, but he thought it would be okay to work a few sets in the gym without the gross feeling of a cold, wet shirt to detract from his experience.

Yet, once again, he was made to feel ashamed. Sam was soon confronted by a gym employee who said, for the sake of the other gym patrons, Sam had to put his sweaty shirt back on. Of course, Sam obliged but then had to put up with a nasty sweat rash and he left wet spots on all the equipment he used. All of this due to the off chance that his upper arms or exposed skin might offend someone.

This is madness. And it’s bullying.

People should be able to wear what they’re comfortable in at the gym. No one should be forced or bullied into a gym burqa – especially considering that wearing smaller, shorter, and tighter clothing can help us keep track of our form.

This is true for general exercise (yoga, lifting, dance, etc.) but it’s especially true for physical therapy and rehab. The authors of this post met playing basketball, but they bonded over the fact that the’d both had shoulder surgery. Afterwards, they both endured months of physical therapy.

During physical therapy, good form is crucial to a healthy and speedy recovery. Patients need to be able to watch their form, to make sure their shoulders are moving correctly.

This was especially tricky for Eva and Sam because they weren’t working on large muscle groups. They were working on super tiny, specific ones around the shoulder, including the supraspinatus, infraspinatus, subscapularis and serratus anterior and posterior.

Careful and correct rehab required watching their movements closely – with either sleeveless or no shirts on. Beyond self-monitoring, it would be difficult for someone to correct their form during physical therapy if they wore big, baggy clothes. They needed not only to be seen by their therapist, but also corrected through touch and have the appropriate muscles engaging in any shoulder movements.

For context: it took three months before Sam felt comfortable even grabbing food from the microwave above his stove, and another two more before he could do downward dog in yoga. Tiny, everyday tasks made him cry sometimes with his inability to perform them. Both Eva and Sam eventually redeveloped fully-functioning shoulders and got back to their activities that kept them fit and healthy… but it was a long journey.

This is a long-winded way of saying, again, that you never know what’s going on in someone else’s life. Before you assume someone is vain or showing off, remind yourself of this. You’ll be a happier person for it.

3. No one owns body positivity – You have a right to feel it just like we do.

The authors of this post love their bodies, and there is nothing wrong with that! In fact, here are some obnoxious gym selfies we took last week, just because we were stoked about ourselves:

Even though, as Eva wrote on her blog recently, there is no proven benefit to having self-esteem, there is a correlation between happiness and self-esteem. Scientists don’t know if happiness causes self-esteem, if self-esteem causes happiness, or some third factor causes both.

All we know is that it feels good to be body positive, and it’s hard to imagine our lives without it.

You can get pissy… or you can be happy for us. We can only speak for ourselves – but it fills us with joy to see our friends and acquaintances feeling confident and strong.

Then again, if my body or my self-esteem affects you negatively, maybe the problem is you.

To us, body positivity doesn’t just mean we love the way we look. It means we love our bodies because they allow us to be alive, they allow us to live life to the fullest.

Another reason we love our bodies is because they didn’t just magically happen to us. Sure, it’s true that we have some advantages when it comes to health, such as educated parents and enough money – but we aren’t just automatically fit and healthy, we worked for it.

We see the term “thin privilege” as kind of a misnomer, because if you work for it, it’s not entirely a privilege. Outside of something rare like a myostatin deficiency, we all have the ability to gain muscle and lose fat on our bodies. Personal time, effort, and dedication spent on healthy living are all factors that weigh heavily on the appearance of your body; at the end of the day, it is on you to make the changes that are visible.

Beauty is only skin deep. But muscles are underneath skin.

The moral of the story is that fat shaming is horrible – but thin shaming is, too. We all have a right to be proud of who we are and what we’ve worked for, and bullies come in all shapes and sizes.

Let us know in the comments below, have you experienced a type of fit shaming before?

Bio: Eva Glasrud is a psychologist and blogger at TheHappyTalent.com. She enjoys surfing, rock climbing, and basketball, and spends her winters traveling.

Bio: Sam Ransohoff is a psychology student and lover of all things physical. He enjoys powerlifting, basketball, and mountain biking.

She had done it all from your bog standard Calorie cutting to the detox cleanses that claim to rid your body of the toxins that are holding on to your fat.

Sure, she had dropped plenty of pounds up front, but to her dismay, her progress would always stall. In a matter of months or even one or two years she’d back to square one, trying yet again another diet to lose the weight all over again. She thought she the weight struggle was because of PCOS or hypothyroidism but her doctor confirmed she was fine. “Diets don’t work,” she kept saying.

While being able to maintain even a small 5-10% weight loss is a big win healthwise, I can’t help but feel for the people who lose, say 30% of their bodyweight, but then get to effectively keep off 10% two or three years down the road.

The Weight Set Point Theory: Does Your Body Actively Work To Prevent Weight Loss?

The reason for this common pattern of dropping pounds only to regain them later down the line is multifactorial, but a number of scientists propose that our weight is ultimately governed by the weight “set point theory,” which describes how internal feedback mechanisms in our bodies fight to maintain a given weight (1).

However, today I’ll argue that despite our body’s best efforts to keep us overweight, our body’s attempt is powerless to what our environment and lifestyle can really do (9-12).

So if you were about to declare that “diets don’t work” or blame your body for your “bad genes,” please read the article before you jump to conclusions. Let’s go:

The Weight Set Point Theory suggests it’s going to be extremely difficult to lose weight and keep it off.

According to the weight set point theory, your body doesn’t like changes so it fights to maintain homeostasis. Homeostasis is just fancy talk for keeping things as they are, and when you go on a diet, the changes in your physique may be fought against as your body attempts to maintain your weight set point.

This weight set point is a given weight where it is claimed that your body will be at its healthiest and function most optimally both physically and mentally. As you move away from your weight set point, your health may deteriorate to some degree. For example, your mood and energy levels may drop (13, 14).

So your body senses how much weight/fat you have on your frame and alters bodily functions to maintain a weight that’s conductive to optimal functioning, mostly through changes in your appetite and metabolism.

It’s much like how a thermostat in your house will work to keep the temperature at a set point; it will sense the room temperature and adjust the air con and heating as necessary to maintain a given temperature.

Like a thermostat will alter the air con and heating in response to the room temperature, your body will alter your metabolism and appetite based on your body weight/fat, particularly when dieting.

Set Point Theory: 5 Ways Your Body Is Actively Striving To Stop You From Losing Weight.

So you decide to go on a diet. Here are the ways your body will try to actively fight you not just from losing weight, but especially from maintaining it.

Note, that these are physiological changes that are triggered because you’re losing weight. You won’t need to do something too special to get them to happen to you. They just come together with weight loss.

Also note that while this is depressing to read, there’s more to the Set Point Theory, so don’t start gathering tissues yet.

Let’s go:

1. As you lose weight, your metabolism may slow so that you need fewer Calories.

Funnily enough, your body is built to survive, and over the course of dieting when you’re providing it with insufficient energy to meet its daily requirements, adaptive mechanisms will kick in.

In other words, your metabolic rate will drop to some degree when you diet. Whilst the extent of this drop in metabolism is often blown way out of proportion, it does still happen (2,3).

Your metabolic rate can be broken down into 4 components: resting metabolic rate, exercise activity thermogenesis, non exercise activity thermogenesis, and the thermic effect of feeding (2,4).

They all have a role to play in the set point theory in one way or another…

As covered previously when addressing the Biggest Loser Study, your resting metabolic rate refers to the energy your body expends when you’re in a sack of potato like state doing nothing but merely staying alive. Your resting metabolic rate may decrease by up to 20% when dieting which may be the result of physiological changes like muscle loss and hormonal changes (2,3).

2. Meet the Thermic Effect of Feeding: You eat less, so you burn less.

When you eat, regardless of whether you’re stuffing your face with donuts or a bowl of lettuce, your metabolic rate goes up. This is because it requires energy to digest and process food. This rise in metabolism is known as the thermic effect of feeding and it accounts for roughly 5-10% of your daily energy expenditure (2,5).

Because the process of dieting will generally require you to consume less food (unless you decide to ramp up the exercise you do instead), the energy you burn to digest/process will drop.

As an example, you might have been eating 2500 Calories prior to dieting. 10% of that to account for the thermic effect of feeding is 250 Calories. If you dropped to 2000 Calories when dieting, the thermic effect of feeding would go down to 200 Calories (10% of 2000 Calories). That’s an instant 50 Calorie drop in your metabolic rate. Nothing to call home about, but it all adds up and making you more likely to go back to your body weight set point.

3. While losing weight, you burn fewer Calories to move around a lighter body.

Meet Exercise Activity Thermogenesis: As the name suggests, this the energy burnt during exercise. Because dieting requires a deficit of Calories, you won’t have as much energy to fuel your performance when dropping the pounds. That means your performance may suffer to some degree, which may have a knock on effect on the Calories you burn during exercise.

Unsurprisingly, it also takes less effort to move around a lighter body, so as you drop weight, you won’t burn as many Calories to lug yourself about the gym (2).

4. You get less energy from food, so you may become more sluggish, burning even fewer Calories.

Ever found yourself sat at a desk tapping your foot, stretching your arms, or finding an excuse to get up and pour yourself a coffee? Yeah, I thought so. Well, all these activities/movements are examples of non exercise activity thermogenesis.

In a nutshell, non exercise activity thermogenesis accounts for the energy expended doing any form of activity/movement that isn’t exercise. That includes anyth
ing from talking and walking, to the energy your muscles use to keep you sat upright and fidget.

This is one of the most adaptive components of metabolism and as you diet, chances are you’ll start slouching more, walking about less, and just being lazier in general.

You know what sucks about this? A lot of these sloth like behavioral changes are involuntary and as you diet, they will result in a drop in your metabolic rate. There is a lot of inter-individual variation here though, and some people may not become as much of a couch potato as others (5-7).

What all the sciency stuff above means is that at the back end of a diet when you’ve dropped a dress size and toned up your tum, the energy you expend day to day will have most likely decreased for one reason or another. Ultimately that makes keeping weight off all the more difficult and increases the chances of you returning to your weight set point.

There is more though, unfortunately.

5. Dieting increases your appetite, making you want to eat more (as if you didn’t know that!)

If you can’t hold back from that extra helping of cheese cake post diet, it’s just your motivation failing you, right? Well sure, motivation is very important when it comes to dropping weight and keeping it off post diet as there’s no doubt that putting less food in your belly when dieting will make you want to consume more once you’ve reached your goal.

But it’s not as simple as willpower and motivation, and there’s more going on under the hood that drives you towards your weight set point post diet.

Remember earlier when I mentioned how some hormones may be influenced by dieting? Well, leptin is one of them. Leptin is produced by fat cells and when it binds to its receptor in the brain it causes the suppression of hunger hormones, and the increase in anti-hunger hormones. In other words, high levels of leptin reduce hunger (except in those with leptin resistance), whereas low levels of leptin increase hunger (8).

Leptin also impacts energy expenditure and if your leptin levels are high, you’re hit with a double whammy of low appetite and high energy expenditure, whereas if it’s low, your hunger goes up and your energy expenditure goes down (8).

Because leptin is produced by body fat, high levels of body fat promote low appetite and high energy expenditure.

Now guess what happens when you diet?

Yup, you guessed it: as you drop the pounds, the levels of leptin in your body decrease, resulting in a leaner, but hungrier and less active you. This is one of the adaptive mechanisms that helps conserve energy as you lose weight and means that at the end of your diet when you’ve lost a lot of body fat you’re more prone to packing back on the pounds and going back to your body weight set point (8).

When the link between leptin and body fat was discovered in 1994, it provided scientists with evidence to support the set point theory as leptin gives the feedback signal to the brain indicating the levels of body fat. Similarly to a thermostat, the brain then causes the body to respond accordingly (9):

• High body fat and leptin drives down appetite and ramps up Calorie burn
• Whereas low body fat and leptin ramps up apperite and drives down Calorie burn

So the biological responses to weight/fat loss outlined above can also happen in reverse when you gain weight as your brain is able to sense the extra fat and respond by upping Calorie expenditure and/or decreasing Calorie intake.

Gaps in the Set Point Theory: While your body is good at preventing weight loss, it won’t strive as much to keep you from gaining weight.

Unfortunately, your body doesn’t seem to fight as hard to prevent weight gain as it does to stop weight loss. In other words, your metabolic rate and appetite won’t be influenced by overfeeding as strongly as they will by underfeeding (1).

Lyle McDonald suggests that this may be because throughout human history our survival has never been at risk from being overweight. On the other hand, starvation has been much more of a threat, so adaptations when under eating/dieting have evolved to be stronger than those when overeating (10).

Hence while it’s true that your body will adjust its appetite and metabolism based on your physique, it doesn’t work as neatly as a thermostat; if it did, your body would fight off weight gain the same way it fights off weight loss.

Also, if the weight set point theory was accurate then obesity levels wouldn’t have soared like they have done in recent years and none of us would ever have to adjust which notch we used for our belt buckle. There’s more to the story about why our weight is going up and the Weight Set Point Theory simply does not cover it.

Introducing the Settling Point: Your body may want to keep you overweight, but your habits and environment have the last say on what will actually happen.

So we just covered that if the Weight Set Point Theory was all that mattered with weight loss, then people would not be gaining weight – the same mechanisms that prevent them from losing weight would also prevent them from gaining more.

Only the latter doesn’t exactly work as expected – and the stats (along with most people’s experience of piling pounds as years go by) are here to confirm it; there are simply more people nowadays with overweight and obesity than there were in the 1960s for example.

So what is going on? Meet the Settling Point theory.

Unlike the Set Point Theory that suggests your waistline is the result of physiological/biological mechanisms that control your food intake and Calorie burn, the idea put forward by the settling point theory is that your weight will settle at a given point based on the environment you find yourself in.

By environment I mean factors like:

• food availability,
• palatability,
• social pressures,
• marketing and so on;

These are all parts of your food environment and have a huge bearing on what you end up eating (9-12).

Just think about the time that doughnut caught your eye in the bakery aisle, you ordered take out because your friends were around, or you flipped open the biscuit tin at work just because it was sat there so invitingly next to the coffee machine.

Junk food triggers make you eat more junk food.

Moving back to what we’ve covered in the habit loop, when you’re surrounded by junk food, guess what you’ll be more likely to eat? Junk food.

• Would you have done so if the food wasn’t so accessible and your environment were different?
• Would you have left the office in the middle of the day to get biscuits?
• Would you have bought a doughnut if no doughnuts were available in the bakery aisles?
• Would you have gotten take out if the tradition with your friends was potluck dinners rather than ordering whatever from questionable restaurants?

Nope; probably not. These are all triggers that only serve one goal – to make you eat worse quality food and in bigger quantities – literally the recipe to weight (re-)gain.

• While we like to think that we behave rationally 100% of the time and that we can always, easily, make the right choice…
• While we like the idea that we have the power to “resist” those triggers as they seem simple enough when viewed individually…(and conveniently forget just how many of those triggers we have to face each and every day)
• While fitspiration leads us to believe that our weight is all about “personal responsibility” and if we just wanted it enough then we’d be able to say “no”…

The truth is that the environment we find ourselves in has a huge importance on our habits – and unfortunately very, very few people are talking about that, or even understanding just how important it is. Most “gurus” keep repeating the same old shaming “excuses don’t burn calories” types of advice.

I guess, misleading people with fake inspirational weight loss quotes like “the fact that you aren’t where you want to be should be enough motivation” is sexier than addressing what actually matters – but what can you expect when mainstream culture does not even have a clue about how habits work?

In fact, to drive the importance of your food environment home, I’m going to introduce you to two hypothetical identical twins named Cam and Guy.

Cam and Guy are twins – will their weight stay the same despite living in two different countries? Or will their habits and environment win?

Say Cam and Guy grew up eating the same food, playing the same sport, and learning at the same school; they were almost inseparable and were splitting images of each other both physically and mentally. After their high school days, they separated paths though; Cam packed up and headed off to college whereas Guy jetted off to go travelling and volunteering in third world countries.

Following the example of many students, Cam lived off ready-made pizzas, hot dogs, and beer, leaving him 10 lb fluffier by the end of his first year at college. Guy, on the other hand, had spent the year trekking across Africa, living out of his backpack, and eating whatever he could get his hands on. This meant that come the end of Guy’s travels, he was actually 10 lb lighter than the day he set off.

Now if Cam keeps up with his pizza lifestyle in college and if Guy keeps up with his life in Africa, then as years go by, Cam’s and Guy’s weights will be very different to each other. Due to their different lifestyles and environment, their physiques will be different, despite their body fighting off changes from their initial weight.

That’s just to show how powerless your body really is when it comes to stopping the effect of what really has power over our weights: the environment we put ourselves in.

If your environment is conducive to weight loss and to a healthy lifestyle, then you’ll find yourself losing weight and keeping it off, no problem. If your environment is conducive to weight gain, then you’ll find yourself gaining weight while also finding it very difficult to lose weight and keep it off.

Weight Set Point vs. Settling Point: Why your body’s attempt to fight weight loss is minuscule compared to the effect of the environment.

Is the weight Set Point Theory right? Does your body actively try to keep you overweight or obese? Absolutely.

Only this effect is quite smaller compared to what your environment and lifestyle can really do to your physique. Simply put, people in the 1960s were not smarter than us, they didn’t have more willpower, or motivation; they just lived in an environment that encouraged smaller waistlines:

• More cooking at home
• Less processed food
• Smaller portions
• Fewer “treats” available in our offices
• In many cultures, higher levels of physical activity

So the question is not about whether “diets work” just like it’s not about your “bad body” and “bad genes” that won’t let you in any way lose weight and keep it off.

While these things do have a role in our final outcome, the real question is how can you lose weight and keep it off while still living in the same (or similar) environment – the same environment that has so far led you to pile on the pounds and that is triggering you every day:

• With more junk food options – at the cafe, at work, even at our kids’ schools.
• By normalizing eating out while making cooking at home the exception.
• By making bigger portions the “default.”
• By increasing the options of processed food available with “addictive-like” combos of salt, sugar, and fat.
• By perpetuating the myth that exercise is what you do when you want to lose weight, not the thing you do to live healthy, for many years, and feel great.
• By distracting you with clean eating rules like eating organic or going non-GMO instead of stressing the things that do actually matter for your health.
• By hiding the effect the environment really has and making it all seem like it’s about personal responsibility and that “if you just wanted it enough”…
• By vilifying individual ingredients or nutrients likes sugar and fat, pretending that you can’t gain pounds when you eat healthy food, effectively minimizing portion size and that it’s about calories in-calories out.
• By promoting one health fad after the other, making detox diets a thing, perceiving organic juice cleanses as healthy, and more.

So how can you succeed with weight loss when the environment is set up against you? This is exactly what we’re covering in Fitness Reloaded’s coaching program Lose Weight Sloowly. If you’re curious, sign up below for more.

In the meantime, leave a comment and let us know – what part of your daily environment do you regard as the most conducive to weight gain? Any ideas on how to get out of it, or at least, minimize its effect?

Click here to view the sources referenced in this article.

It might seem hard to believe right now but a no sugar diet can actually make you more, not less, UNhealthy. So before you jump in the “quit sugar” bandwagon, read on; Tommy Close, MS, a performance coach, elaborates.]

Why a no sugar diet may make you less, not more, healthy.

Unless you’ve recently arrived from a distant planet in some parallel universe, chances are you’ve come across the No Sugar Diet.

In fact, like me, you might have even given the whole sugar free trend a whirl yourself in an attempt to solve all your health related woes.

I know that back when I attempted to kick my sweet, yet toxic “addiction” for sugar, I was dead set that the white stuff was making me feel lethargic, tired, and fat, and that the only cure to all this was to cut it out of my diet once and for all.

I mean, all the dieting gurus were telling me just how toxic, fattening, and addictive sugar was, so naturally I felt as though I was crippling my body by feeding it the stuff.

• What if we’ve all been misled about sugar though?
• What if sugar isn’t actually the dieting devil it’s often made out to be?
• And what if a no sugar diet will actually make you more unhealthy in the long run?

Those questions might seem undeniably false to you right now, but today I’m going to be questioning your beliefs and digging into the scientific research to answer them.

1. Sugar is not particularly responsible for weight gain. Eating more calories than you burn is.

I know that for me, trimming down my belly fat was the main motivator kicking off my no sugar diet a number of years ago

And as the weeks passed, I sure dropped a hefty sum of pounds, revealing abs I had almost forgotten I had.

I can’t say I was surprised by this though, as I had complete faith in the no sugar diet movement.

In fact, being the newbie to the fitness and nutrition world that I was at the time, I fully believed all that I had been told by the fitness gurus about sugar’s role in fat gain:

When you eat sugar, it ramps up your insulin levels. Because insulins helps shovel nutrients into cells and downregulates fat burning, when insulin levels rise, fat storage increases (1,2). Because of this, it seemed quite obvious to me that sugar causes fat gain due to its impact on insulin. So going on a no sugar diet lowers insulin and as a result, body fat is free to be singed.

At the time, this rationale in combo with the results I saw from cutting out sugar seemed to add up perfectly.

So like many before me, I concluded that the gurus were right: sugar really was the dietary devil causing us all to gain weight, and that simply going on a no sugar diet stripped off the pounds.

In reality, they (and regrettably my former self) were dead wrong though.

You see, whilst eating sugar does ramp up insulin which does increase fat storage, the short term changes in fat burning and storage (eg: after a meal) don’t dictate fat loss. Saying it does is like claiming that you’re broke because you just did your weekly shop; it’s the long term balance of money going in and out of your account that determines your wealth, not the hourly or daily changes.

Likewise, it’s the balance between fat burning and storage over the long term that dictates your waistline.

And when stripped back to basics, this fat balance comes down to Calories: burn more than you take in over a prolonged period of time and you’ll trim down (2). Simples.

What happens when you cut down on the sweet stuff is you leave a big sugary sized hole in your diet that used to be a load of Calories coming from biscuits, sweets, cake or whatever other sweet foods you used to enjoy.

It is the absence of Calories coming from these foods you cut out that causes you to drop dress sizes, not the sugar itself.

So you don’t lose weight because you cut down on sugar; you lose weight in spite of the fact that you cut down on sugar. The same can be said for lots of other faddy diets that cut out entire food groups or ingredients like gluten. They work because they simply lead to a drop in Calories.

“Ok Tommy, that’s great. But I still need a detox from sugar; after all, it is toxic isn’t it?”

2. Sugar is not toxic, so don’t expect to magically “get rid of toxins.”

I won’t lie to you, sugar IS toxic and if you eat enough of the white stuff you will end up causing yourself some major damage. In fact, you could drop down into a Haribo induced comatosed state and end up dead.

The same can be said for pretty much everything though.

Yes, that means things like water, vitamin D, and caffeine can all be toxic, just like sugar can.

The thing is, it’s the dose that makes the poison.

And in sugar’s case, the dose you would need to take for it to become toxic is pretty damn substantial.

Toxicologists measure how toxic a substance is with the LD50, which is just fancy talk for a dose that would kill 50% of individuals (FYI, they test this on rats, not humans. Because ethics and stuff) (3).

• For water, the LD50 for an average joe weighing in at 70kg is over 6000g.
• Vitamin D is 0.7g.
• Caffeine is 14g (for any coffee lovers, that’s roughly 100-200 cups of coffee).
• For sugar, the LD50 is around 1000-2000g. That’s equivalent to eating 25 pint tubs of Ben and Jerrys, 20 big 215g packs of Haribo, or 60 cans of Coke, in one single sitting.

I don’t know about you, but I reckon even the greatest of sugar “addicts” would struggle even getting close to those sugary numbers, meaning that sugar really isn’t all that toxic after all.

Which brings me on to my next point:

3. Sugar is not addictive on its own (but combinations with salt and fat can be “addictive-like.”)

A lot of people talk about sugar like it’s some sort of drug that you’ll get hooked on more so than a season of Breaking Bad.

The thing is, whilst it’s true that sugary foods may stimulate brain reward pathways that are also involved in drug addiction, as we’ve discussed previously, this doesn’t necessarily mean it’s addictive (4,5).

In fact, a recent study designed to test the sugar addiction theory found that addictive like symptoms were reported less for sugar-sweetened specific foods (5%) compared to those high in fat and sweet, and/or high in fat and savoury (25-30%) (4).

This isn’t all that surprising when you actually take a minute to think about it though. You see, if sugar really was addictive, you would see so called sugar addicts walking around munching on cubes of table sugar, guzzling down bottles of honey, and knocking back straight up glucose.

That doesn’t happen though, quite simply because sugar tastes naff in its rawer forms.

In reality, it’s mixes of sugar, fat, starch, and salt that we see everyone pigging out on as these ingredients are put together in combos that makes foods like ice cream, chocolate, and biscuits hyperpalatable (ie: damn tasty) and consequently “addictive-like.”

In fact, the authors of that study I just mentioned concluded the following (4):

“The brain does not appear to respond to food and/or sugar in the same way as to drugs; and ‘addictive-like’ overeating seems to be distinct from drug-addiction disorders. Sugar does not seem to contribute to weight-gain more so than other sources of energy in the diet. Instead, the current scientific community nowadays seems to reach consensus that ‘food addiction’ (and its role in weight gain) might be better explained by ‘eating dependence’ as a result of the unique individual experience with food and eating (instead of being caused by a specific food).” [emphasis mine]

So no; sugar isn’t addictive like so many of the nutrition gurus you see all over social media will have you believe, it’s not inherently fattening either, and it sure as heck isn’t toxic unless you guzzle down bucket loads of the stuff in one sitting.

That means you needn’t worry about completely cutting it out of your life in an attempt to restore your health or curves.

4. The no sugar diet may make you more likely to binge. Hello eating disorders!

If you’re like me, when you’re told you can’t do something, it just spurs you on to prove the naysayers wrong.

Similarly, if I’m told I can’t eat X, Y, or Z food, it only makes me crave it more, and when I followed my no sugar diet, this is exactly what happened.

In other words, by just knowing that I wasn’t allowed cakes, cookies, and chocolate it made them plague my mind all day, and although my desire for chiselled abs helped me steer clear of their sweet and creamy lure for the most part, sometimes that just wasn’t enough.

Whilst falling off my rigid no sugar diet wouldn’t have been a problem if I just had the odd sugary treat or two, when I did end up giving in to my sweet temptations, I went ham on all the sugariness I could get my hands on. I’m talking tubs of ice cream, big bars of chocolate, and bags of tangy Haribo all washed down with thick and creamy milkshakes.

So my weekly Calorie intake ended up looking a little like this:

This certainly was a problem both physiologically and psychologically as it undid a lot of the progress I had worked so hard to make, and it also screwed with my head, making me feel bad for pigging out and attempting to compensate by almost starving myself on the following days.

It’s not just my old self that this happens to either and, as we’ve highlighted before, research actually suggests that rigid diets where lots of foods are totally excluded typically increase the risk of psychological issues with food, binging behaviors, and lead to poorer weight loss results (6-8).

That’s not exactly the best outcome from a diet that’s meant to make you healthier.

What’s more is that many people who take on a no sugar diet tend to exclude perfectly nutritious foods that do more to improve health than hamper it.

5. The no sugar diet may make you cut out some of the most nutritious foods.

There’s a big difference between scoffing down a load of highly processed foods that have had a bucket load of sugar added to them, and enjoying foods that are natural sources of the sweet stuff.

You see, typically foods that have had lots of sugar added to them have also had many of nutrients stripped away in the processing steps.

• For example, the flour in cakes has been highly refined from the original grain making it lower in fibre and micronutrients.
• Vegetable oils in cookies have been stripped of the vast array of micronutrients that naturally occur in the original vegetable
• And the added sugars and syrups used in sweets contain practically none of the vitamins and minerals that are present in the wholefoods they’re extracted from like potatoes, corn, or wheat.

When you look at minimally processed foods that are natural sources of sugar, they’re still packaged with a combo of nutrients that are vital components of a healthy diet though:

• Apples contain lots of fibre and micronutrients
• Bananas are a great source of potassium as well as many other nutrients
• And milk packs in plenty of high quality protein, B vitamins, and fats.

So if you follow a no sugar diet and decide to crack down on ALL sources of sugar, you may well reduce your intake of lots of highly processed and refined foods which is great, but your diet may also end up lacking in lots of important nutrients too.

In fact, lots of research has shown higher levels of various diseases, illnesses, and ultimately early death rates in those who consume little fruit (13-16).

For example, a recent scientific review collating the results of 95 previous studies found that those consuming up to 10 servings of fruit and vegetables per day were at the lowest risk of multiple diseases and early death (15).

6. Replacing white sugar with honey or brown sugar won’t offer health benefits.

Is the sugar in natural food better than the sugar in processed food then?

Well no, not exactly. Sugar is sugar.

The sugar molecules themselves aren’t necessarily any different. For example, the sugar in fruits like bananas and grapes are a 50:50 mix of glucose and fructose, which is the same as table sugar (9).

These sugar molecules aren’t inherently bad unless consumed in excess (like pretty much everything), and what makes natural sources of sugar more healthful is the nutrients they come packaged along with; not the simple fact that they’re naturally occurring.

So don’t go kidding yourself by thinking that drizzling tablespoons of honey, maple sugar, or agave nectar in your coffee is far healthier that table sugar.

So you should take a more holistic approach to your nutritional intake and not look at foods or ingredients in isolation; it’s the package and diet as a whole that counts.

With all that said, many of us in the modern world are consuming too much added sugar and could do with making strides towards a less sugary diet. This doesn’t necessarily mean attempting to “detox” yourself from the white stuff (in fact, no organic juice cleanse or detox diet can help you “detox.”) Rather, a more balanced, healthy, and sustainable approach that’s actually supported by scientific evidence and government recommendations would most likely lead to better results (10-12).

I wish I had known this myself back in my no sugar diet days, and taking a less extreme approach would have saved me a lot of time, effort, and mental energy used up resisting the sugary temptations of Ben and Jerry’s.

Why some people get decent results on a “no sugar diet.”

The main reason people following a no sugar diet achieve results such as fat loss, more energy, and clearer skin is due to these dietary changes they make along with additional lifestyle modifications:

• Fat loss comes with a drop in Calories that typically happens by default when sugar is off the menu.
• More energy and clearer skin often result from the increase in wholefoods that tends to come along with cutting down on the sugary snacks.
• And stress management techniques and cracking down on sleep will also contribute to maximizing health on all fronts

So you don’t need some sort of sugar “detox” or no sugar diet to see the health or weight loss results you’re after.

Sure, if your intake of added sugar is high and you’re looking to trim down the tum, swiftly gliding past the sweet aisle on your weekly shop is a good plan, but your main focus should be on consistently sticking to the basics of nutrition and creating the lifestyle habits conductive to healthy living; not one individual food or ingredient like sugar.

After digesting today’s article (I know, lame pun), leave a comment below – have you tried a no sugar diet? What made you start?

Click here to view the sources referenced in this article.

They lose weight, only to gain it back. They start the gym, only to quit. They buy a home treadmill, but don’t use it past month 2. Why can’t they seem to nail exercise no matter how many times they’ve tried?

How can they also succeed in fitness so that they look GREAT, get more energy, climb the stairs to the office together with their fit colleague, and years later, not worry about heart disease the way their peers will?

I used to be like that too. I was a grad student at Stanford Engineering, doing great professionally, only my weight was going UP and I was exercising LESS! I had to do something to break that pattern, but trying to exercise MORE, didn’t actually work. It made me exercise LESS. Huh?

I explain all this in detail in the Exercise Bliss Habit Blueprint (sign up here or at the end of this article).

But today I’ll give you a short answer about why this is happening addressing ONE of the FIVE most important myths that keep us stuck, being unfit, flabby, and risking our health:

Instead of starting small, and focusing on building THE HABIT first, they mindlessly jump to 30, 40, or 60 minutes of exercise. It’s not their fault. It’s just that this is what they *think* they should be doing. Yet conventional wisdom is DEAD WRONG on this. Here’s what happens when you just jump to the end goal.

Lisa decides to exercise for 30 minutes 5 days a week.

• First week, check.
• Second week, check. Isn’t her waist already a tiny bit smaller?
• Third week, she did only half the workouts.
• Fourth week, she only did one.
• By the fifth week, Lisa is demotivated and quits. Her waist stops looking smaller.

She feels bad. She thought that 30 minutes a day shouldn’t be too hard. After all yes she’s busy, but let’s cut the crap and be honest – she theoretically could have made the time. She could have spend 30 minutes. If only she had more discipline, if only she had more willpower, this wouldn’t have happened.

So months go by and Lisa decides to start again. She gets a 20-class yoga pack. Each class is 60 minutes long, but she loves yoga, and she is really looking forward to keep up with it. So she starts out.

• First week, check.
• Second week, check. She feels great!
• Third week, she skipped one class. Wow, she has lost 5 pounds already!
• Fourth week, she only went once.
• Fifth week, she didn’t go, but she’s not going to quit!
• Sixth week, she made it! Once.
• Seventh week, she didn’t go.
• Eight week, she didn’t go.
• Tenth week, she’s still not going. She’s gained the 5 pounds back.

By now Lisa is seriously wondering what is wrong with her? She did like yoga, right? She feels great after each session, right? Why couldn’t she make it, at least twice a week?
So Lisa stops. Two years go by. It’s now January. Her New Year’s Resolution? Exercise!

So she buys an annual gym membership. Maybe having committed to an annual membership will keep her on track.

• First month? Pretty good.
• Second month? She’s still going but not as often. Look at the definition that is showing up!
• Third month? She only went 3 times during the whole month.
• By month six Lisa has stopped going. Her definition fades away. She feels terribly guilty for having a gym membership, yet not going, but somehow she can’t seem to get going!

But Lisa is not alone. There are MILLIONS of people around the world who have had a similar experience to hers. Hardworking people, successful people, who are by no means lazy, yet somehow can’t get themselves to stick to exercise past month two, month three, or month six.

Here’s what most beginner exercisers do (and it’s obviously not working very well.) They first come up with a (random) number of minutes that they think they need to reach. Some people think they need to hit 60 minutes. Others think they need to hit at least 30 minutes of exercise a day. 30 is actually a very popular number, since that’s what most government guidelines suggest for better health.

Then they expect that just because they decided to work out for 30 minutes a day, then they should be able to follow through it with it. It kinda makes sense: If they could do it in their first few weeks, why should they not be able to do it past week three or six?

Now once they try that, and then stop exercising, they conclude that it was their fault. That they should have tried harder. Not once do they think that the method they chose, i.e., just starting out immediately with 30 minutes a day, might actually be the problem.

So they resolve to do better. They try again, but it’s STILL not working!

And the truth is that most likely, no matter how many times they try, if they keep trying the same thing, they’ll still keep getting the same results. They’ll be giving up exercise after a while.

And that’s what I call The Cycle of Frustration. You start out-> get results (definition, weight loss, better fitness, more energy)-> stop exercising-> lose results (bye bye definition, get weight back, your fitness is back to square one, you’re getting tired easily).

And months or years later, when you start out again, you repeat the cycle.

So how do you break out of this cycle, so that you get to start exercise, and never stop?

Now if you managed to do that, you would actually get to keep the results! You would actually get to lose weight and keep it off, feel more energetic, chase after your kids at the park – it’s a no issue for you, climb the stairs to your office together with your fit colleague (again not an issue), and your doctor will be giving you a nod of approval.

Years later when you’re old, you won’t be worrying about heart disease, stroke, and diabetes they way your peers will. Plus you’ll look GREAT! And younger! You’ll get compliments! And your kids will be in shape too – after all, you showed them a good example.

The good news? There’s a solid way to get there. The even better news? It doesn’t require willpower. The “bad” news? It does require NOT doing what you’ve already been doing. So no, you won’t be starting with 30 minutes or 60 minutes again. Because if you do, you know where that will go.

And that’s “bad” news because you deep inside *still think* you need to try the same thing, mindlessly jump to 30, 40, or 60 minutes of exercise, and hope it’s gonna be different this time. Doing what actually works may even feel strange to you.

So what DOES work?

Why 5 minutes of exercise a day is better than 30 minutes a day.

“It does not matter how slow you go as long as you do not stop.”

– Confucius

I use this quote from Confucius all the time in Exercise Bliss, an 8-week exercise program that helps people make exercise a habit.

We start out with 5 minutes of exercise at a time and gradually build it up to 15 minutes, 30 minutes or more. But at the beginning, guess what the most common question is? “Am I doing enough?”, “Is 5 minutes of exercise enough?”.

First, what is “enough?” It depends on your goals. Do you want to exercise for health? Do you want to lose weight? Do you want to get lean? Run a marathon? Lower blood pressure?

Second, you’re a beginner. Is asking whether you’re doing “enough” the most important question? Because I want to argue that the most important question is: “Is this helping me make exercise a habit?”

Let’s face it – without consistency, you won’t achieve any of your goals. Any results you get will be fleeting. Without making exercise a habit, you’ll be stuck in the Cycle of Frustration, losing weight and gaining it back, repeatedly, over and over again.

You already know what happens when you, e.g., immediately jump to 30 minutes.

Yes, you’ll be doing “enough,” as you’ll be following the recommended government guidelines. But that’s for this week. What about the next week, and the week after? What about next month?

Now here’s what we forget: We’re working towards making exercise part of our lives, FOREVER.

So DECADES from now, when you reach 90 and you’ll still be in great shape and full of energy because by that time you will have been exercising for, hmm, decades – It won’t matter AT ALL whether you got to 30 minutes a day in October of 2015, in November, or sometime in 2016.

“What year was it that we went to Hawaii?”

“What year was it that my nephew was born?”

“When did I start exercise, does anyone remember? No, I want to know EXACTLY when I started following the recommended guidelines of 30 minutes a day. Year + month please!”

But wait — assuming that if you start with 30 minutes a day you’ll advance FASTER than if you start with 5 minutes of exercise day is exactly that: an assumption.

Actually starting with 5 minutes will get you FASTER results than 30 minutes a day.

You already know what happens when you immediately jump to 30 or 60 minutes a day:

You start out excited. Keep it up for a month. In month 2 you start skipping workouts. By month 3 you’re no longer working out.

A year later you decide to start again with 30 minutes a day. You keep it up for a month. In month 2 you start skipping workouts. By month 3 you’re no longer working out.

Then two years later you decide to start again…

Now compare this to starting with 5 minutes a day, or less on year 0:

You start out excited. It’s not sexy to tell yourself about your new 5-minute habit but you know better!

In month 2 you get it up to 10 minutes.

In month 3 you’re doing 15-20 minutes. (this is when your friend who immediately started with 30 minutes a day quits)

By month 6 you’ve built it up to 30 minutes a day!

A year later you’re still exercising. Sometimes for a 30 minutes a day, sometimes with 16 minutes of High Intensity Interval Training, sometimes with a 60-min hike. Exercise is no longer something you need to think about or debate, it’s something you just do.

Your friend who a year ago had decided to immediately jump to 30 minutes a day had quit 9 months ago, and now is getting started again. Please go tell her to NOT immediately jump to 30 minutes all over again! Please help her prevent having the same frustrating experience once again. You’ll actually save her time because by starting small she’ll be able to achieve MORE than by immediately jumping to a bigger goal.

Starting with 5 minutes a day instead of 30 is ONLY ONE of the tools you need to make exercise a habit. Sign up to learn all FIVE.

Immediately jumping to doing 30 or 60 minutes is only ONE of the myths that we believe in that don’t let us make exercise part of our lives. The longer we believe in those myths, the longer we’ll be unfit, flabby, tired, and risk our health. Sign up below for the habits class in HD video to learn all FIVE myths that keep us stuck in the Cycle of Frustration!

A few of the issues covered in the class:

• Believing we need more motivation
• Finding exercise boring (yes, that’s actually a myth!)
• Thinking you hate exercise (also a myth!! You *think* you hate exercise, but you don’t really.)
• Believing you can never be like the people who look great, exercise daily, and love it! (yes, a BIG myth, I used to believe that too. How wrong was I?)

Let’s put an end to the Cycle of Frustration once and for all! Sign up for the Exercise Bliss Habit Blueprint below.

According to Cools et al., nearly 60% of the general population has experienced neck or shoulder pain at some point in life. If you’re part of that 60%, perhaps you struggle with getting through the workday while fighting pain and stiffness. Even worse, you might have trouble sleeping at night because you are so uncomfortable.

Today we’ll cover my 10 favorite shoulder stretches. I expect them to be super-helpful esp. if sitting a lot and poor posture habits is the source of your shoulder tension and shoulder mobility issues.

Why do my shoulders hurt?

Injury, over-straining, and sitting in front of the computer all day with poor posture can contribute to shoulder pain.

The neck and shoulder area is a very complex system of bones, muscles, tendons and ligaments. Inflexibility or injury to any part of this region can cause pain and injury.

With that said, if you suspect an injury of any kind, do not try these shoulder stretches! Instead, seek help from a medical professional to ensure you don’t do further damage from self-treatment. I mean, the last thing you want is making matters worse because you didn’t know what you were doing.

Now if sitting a lot or poor posture is the culprit for your shoulder tension, keep reading. According to Cools in the British Journal of Sports Medicine: “Although there is a lack in the literature, tension of the levator scapulae is often seen in relation to poor posture and stress. Only a few studies have examined the effect of stretching the levator scapulae on signs and symptoms in patients with shoulder or neck pain.”

In other words, while we have seen a connection between poor posture, stress, and upper back/shoulder tension, there’s a lack of studying exactly how shoulder stretches help. So caution is warranted; if you try these and feel relief, then awesome, if not, back off.

How do I stretch my shoulder blades?

Use any of the 10 shoulder stretches below. If it’s a static stretch (i.e., you take a position and hold it), then hold the stretch for at least 10 seconds and then release. The longer your hold it the more you’ll “relax into the stretch” and the more you’ll allow it to work with your body.

10 shoulder & upper back stretches you can do at the office.

This sequence will only take you about 5-10 minutes out of your day. If you’re at the office, do it on a break, over your lunch, or during a mid-afternoon slump. Most of these you can do at your desk chair, except for the last two stretches which are best done at home or at the office gym.

Let’s go!

#1: Shoulder Shrug

Stand or sit with back straight. Raise the top of your shoulders until they reach your ears. Hold for a few seconds. Then relax shoulder downward.

#2: Shoulder Stretch

Bring one arm across your body, and gently press against your upper arm above your elbow towards your chest. Hold this position for 10-15 seconds, and then repeat on the other side.

#3: Neck Stretch

Sit or stand with back straight. Lean head on on one side with your ear approaching your shoulder. Slowly rotate your neck. Repeat for other side.

#4: Office Stretch

Sit or stand straight. Hold the back of your head with your hands with your fingers interlaced. Pull your shoulder blades together to create tension in your upper back and shoulders. Hold this position for a few seconds.

#5: Tricep Stretch

Stand or sit with your back straight. Slightly bend your knees if you are standing. Bend one elbow and put your arm behind your head. Hold your elbow with other hand. Push your elbow to the back to stretch your shoulder and tricep i.e. the back of your upper arm. Repeat for other side

#6: Extended Arms Stretch

Stand or sit with your back straight. Extend your arms overhead and cross your palms while you push your arms to the back. Hold the stretch for a few seconds. Switch hand position and stretch again.

#7: Computer Stretch II

Stand or sit straight. Extend your arms in front of you at shoulder-height. Catch one wrist with one arm and gently pull to the opposite direction. Feel the stretch in between your shoulder blades. Repeat for other arms.

#8: Chest Stretch

Stand or sit with your back straight. Pull your shoulder blades back as you swim and interlace your fingers at the back. Feel the stretch on your chest.

#9: Back Chair Stretch

With feet pointed straight ahead knees slightly bent place your hands on the top of a chair or a cabinet and let your upperbody drop down. Your hips should be directly above your feet. If you want place your hands at different heights to change the area of the stretch.

#10: Cat Cow Stretch

Begin on all-fours with knees below hips and palms below shoulders. Back is straight. Arch your upper back as you drop your head forward. Then arch your back towards the floor and lift your head. Return to the original straight-back position.

Shoulder Stretches: Final Tips & Further Resources.

1. If you don’t have time to do the entire sequence I’ve shown you today, narrow it down to your favorites.
2. Mix and match every other day to give yourself some variety. You’ll look forward to it through your day.
3. Want more office stretches? I also have a full office stretching exercise routine you can do at work to energize you during the work day.
4. Poor posture can also lead to kyphosis of the upper back and lordosis of the lumbar area, which can in turn be part of a domino effect to people that already suffer with back and shoulder pain. If you’re suffering from kyphosis check out these kyphosis exercises or this 5-min stiff back routine to work with these muscle imbalances.
5. If you enjoyed these and want even more stretching routines, check out my favorite leg and thigh stretches, my favorite hip flexor stretch, and this leg flexibility routine if flexibility is your goal!

Which of these office shoulder stretches helped you feel the most relief? Leave a comment below, and share your favorites!

Click here to view the sources referenced in this article.

The problem starts with just how insidious this fitspiration culture is…

You’re having chicken salad for lunch while browsing Instagram…

It’s a typical day. You just got your lunch from the work cafeteria. It’s a “chicken salad for lunch” day for you today. You put your plate on the table, leave your bag on the chair near you, and sit down ready to enjoy your meal.

Holding the fork with one hand, you pull out your phone with the other. As you eat, you go on Instagram and check out your feed. And you come across this.

View this post on Instagram

A post shared by Fitness Quotes (@fitnessquotes_) on Feb 28, 2013 at 12:58am PST

Your lips stiffen when you read it but at the same you think it makes sense. If you were to eat naked in front of a mirror you most likely wouldn’t eat at all. Yes you’d lose weight, for sure. Of course you’re not going to try something that extreme, but the quote had a point, you think.

Just right next to it, there’s another one.

View this post on Instagram

A post shared by Weight Loss Motivation (@weightlossquotes) on Feb 5, 2017 at 9:49pm PST

You’ve been good with your diet today. You had a strawberry smoothie for breakfast, a handful of almonds at 10 am and now you got a chicken salad. You feel especially proud of yourself since you skipped over the minced meat burrito and stuck to the “chicken salad for lunch” decision you’d made in the morning. If you’re going to wear what you eat then you may as well try as hard as you can to lose weight.

Time goes by, lunch time is over, and you return to work happy for being “good” with your diet today and feeling validated for your good choices after your quick Instagram session.

Time to break the weight loss quotes bubble.

Weight loss quotes have the AUDACITY to pose as motivating or inspiring – while setting you up for living UNhealthy.

I hate, hate, hate the majority of weight loss quotes – and you should too. Most weight loss quotes are part of the problem, not part of the solution.

I hate them not as much for their message (which I usually find disgusting) but for posing as inspiring or motivating when in fact they DECREASE, not increase, your chances of lasting weight loss – not to mention that they promote orthorexia and eating disorders.

Weight loss quotes pretend it’s all about personal responsibility.

This is what fitspiration excels at: pretending that if you just wanted it enough, if you just tried enough, you’d be successful with weight loss, staying slim, or getting fit.

Fitspiration quotes don’t take into account that:

• It’s not about the short-term success, it’s about the long-term one. What good is it if you lose bazillion pounds yet gain them back and then some more. True weight loss success comes from losing the weight in way that’s compatible to your personality and then keeping it off.
• They have no understanding of how habits work. Following them will actually sabotage habit-creation and guarantee failure – all while you’re thinking you’re doing the right thing. So you’ll keep pushing yourself to go to the gym, all while your brain will be fighting you and trying to make you not go. No surprise the gym endeavor had an expiration date.
• They pretend success is all about personal responsibility. They don’t care that the food industry spends millions to make junk food appear healthy; that not knowing how to cook and eating out regularly is now normalized; that you need a level of privilege in order to care enough about living healthy so that you actually do something about it (examples of privilege: you’re not the only caregiver for a family member, you don’t have humongous debt, you don’t have medical conditions, etc)
• They promote fat-bias. The way fitspiration sees it, fat people need to be punished, or at a minimum not be taken as seriously. Their indulgence of eating too much and not moving enough is proof (again personal responsibility poses as the only thing that has affected the situation.)
• They promote shaming. Using shaming to get yourself to change? If that were to work, or were habit-encouraging, then nobody would be overweight or obese by now. Stop beating a dead horse – you’ve tried it, it didn’t work, switch tactics!
• They promote unhealthy, not healthy, living. Follow their wisdom and you’ll soon start skipping meals, cutting calories too low, eliminating food groups just because, and overexercising among others.
• They make exercise sound like this bad thing you have to endure in order to lose weight. Please do exercise, but don’t do it for weight loss. Exercise is important for your health regardless of weight loss. Also if your goal is a healthy life you don’t necessarily need to exercise as much as fitspiration would have you believe.

It’s no surprise that Tiggemann et al. found that weight loss quotes can have negative consequences on body image. Results showed that people experienced negative mood and body dissatisfaction, and decreased state of appearance self-esteem after viewing a random set of fitspiration images.

And don’t for a second think that this is a problem only overweight and obese people who try to lose weight have to deal with. This cultural issue affects people of all sizes.

Take this young woman’s struggle to maintain her healthy weight as an example. Misleading fitspiration messages only exacerbated a preexisting body image issue.

And without further ado, we’ve already covered two of those precious gems, let’s go through another 19 weight loss quotes; quotes that pose as motivating but actually slam your chances for healthier living.

19 weight loss quotes that make getting healthy harder.

Ok marathon of *head-desking* (new word!) is about to start…

Weight Loss Quote #1: Dear stomach, you are bored, not hungry, so shut up!

https://www.instagram.com/p/BP6YUlOAN5h/?taken-by=weightlossquotes

While it’s true that sometimes you may be eating out of boredom, not hunger, if your stomach is the one complaining, then it’s most definitely hunger – and you’d be starving yourself by not following through.

Plus, when food comes available later guess what will happen…

Weight Loss Quote #2: You don’t get the ass you want by sitting on it.

View this post on Instagram

Tag someone who has a nice ass. Follow @quotefit

A post shared by Fitness Quotes Motivation (@quotefit) on May 12, 2015 at 5:37am PDT

First, this quote purposefully forgets that even the people who exercise the most among us still use their bottom to sit down and still spend multiple hours every day sitting. So you do get the ass you want by sitting on it, it’s just that exercise will also help lift it up, shape it, define it better – we work on this in Flat Belly Firm Butt, this skinny fat to fit example is a good one. (Also benefits of exercising your bottom: posture improvement, better quality of life, etc).

Also, if your goal is weight loss specifically, you can avoid exercising in the first place – butts are made in the kitchen. (However, I did mention how good exercise is for your health, right?)

I can see how this image could be motivating if your butt is really close to the one in the picture already, but for people who have 10s or 100s pounds to lose, this is just shaming.

Weight Loss Quote #3: Do it for the “holy shit, you got hot!”

https://twitter.com/1Fitmotivation1/status/855558235176267776

This one assumes that you can’t be overweight and hot at the same time. But is this really true?

While society will most likely see you as hotter the thinner you are, and sometimes the more muscle definition you get, it’s best not to exercise or try to lose weight for external rewards like social approval, but for things that matter to you personally (intrinsic rewards) – whether that is that you enjoy taking good care of yourself and only feeding your body with the best that is available, or enjoying your time walking outdoors, etc.

Weight Loss Quote #4: Here’s a weight loss secret you can pin… There are no secrets. Stop eating garbage and get off your ass.

weight loss secret: pic.twitter.com/X6W3FCdRWT

— Fitness Quotes (@Fitness_QU0TES) April 16, 2017

Again it’s all about personal responsibility according to this quote. It’s solely your fault and you deserve to be shamed. Also more fallacies here: like you can gain weight by eating bigger portions of healthy food and while exercising – but this is not mentioned, this quote doesn’t care about truthfulness.

Weight Loss Quote #5: The fact that you aren’t where you want to be should be enough motivation.

Go where you want to be! #goals #weightloss #quotes #leadership #inspiration #motivation #success #entrepeneur #health #happiness pic.twitter.com/0w2ZOtperE

— Dr. BERT RUTTEN (@BERTRUTTEN) March 2, 2017

Not being where you want to be is motivation to start, but it’s by no means the only thing you need to succeed. Zero understanding of habits creation here. Motivation comes and goes, if motivation is your sole plan for success then it’s certain you’re going to quit whatever you start.

Weight Loss Quote #6: If the pants fon’t fit…no, no, no just quit eating.

#weightlossquotes If the pants don't fit…….no, no, no…just quit eating.

— Bradley Bullock (@bpbullock22) October 16, 2012

Sure, quit eating. And then we’re wondering why people get eating disorders. *headdesk*

Weight Loss Quote #7: Won’t quit til I’m fit

check out>>Won't quit til I'm fit Tri-Blend
Racer Back Running Tank Top #amountfit.com #yoga #handstand pic.twitter.com/vwnopfYz74

— AmountFit Apparel (@AmountFitShop) January 22, 2016

At fist this one sounds good for its focus on perseverance but at the end of the day, the focus is still on the short-term here.

I say I won’t quit exercise till I’m so old, or sick, that I can physically no longer do it. Because my goal is to live to 100 and still be exercising by that time.

I have a long-term, lifestyle goal, not a short-term one.

Weight Loss Quote #8: Excuses don’t burn calories.

Excuses don't burn calories! #love #me #cute #photooftheday #happy #beautiful #fitness #training #motivation #fitnessmotivation #worldofmira pic.twitter.com/zRIVTx3NmY

— World of MIRA (@World_of_MIRA) April 22, 2017

While this is technically true, it still puts emphasis on exercising for the sake of weight loss. Also, it’s shaming (surprise!)

Weight Loss Quote #9: Fat lasts longer than flavor.

Fat Lasts LONGER Than FLAVOR! #quotes #inspiration #motivation #success #health #gym pic.twitter.com/p2OOFBTW0p

— Dr. BERT RUTTEN (@BERTRUTTEN) March 1, 2017

What a common fallacy that healthy food tastes bad and only unhealthy food tastes good. Of course, this quote could care less about portion size. More emphasis on personal responsibility and shaming. Sacrifice enough and you’ll get there!

Weight Loss Quote #10: No pain, no gain, shut up and train.

No #pain. No #gain. Shut up and train! #ThrowbackThursday #TBT #Motivation pic.twitter.com/GQlUePqngb

— Nutrition Club Ca (@nutrtinclub) April 13, 2017

While this could be motivating to pro-athletes, for regular Joes it’s just stupid. Pain will discourage habit-wiring dooming you in the start-and-stop vicious cycle. But again zero knowledge about habits is the default here.

Weight Loss Quote #11: Suck it up buttercup so one day you won’t have to suck it in.

Suck it up buttercup so one day you won't have to suck it in #needthis #motivation #MOTIVATIONMONDAY #gymwear #gymkit #fitfam pic.twitter.com/3fUpmiiEk7

— RubyFitness (@RubyGFitness) February 20, 2017

Fat is the worst thing that can happen to you, right? Having a muffin top is so bad you deserve all the shaming in the world if you let something like that happen.

Or that’s what this t-shirt would have you believe.

Weight Loss Quote #12: Unless you puke, faint, or die keep going.

Unless you die, keep going. If you puke or faint it means that your next set will be good money pic.twitter.com/5BeHEDcRLV

— Elizabeth Brewer (@1ElizabethBrewr) March 2, 2017

Sure, keep encouraging overexercising. No surprise so many women get eating disorders and amenorrhea as a result of irresponsible advice like that.

Also keep making it look like you need to absolutely exhaust yourself to get results. At Flat Belly Firm Butt, we beg to differ with our 16 minutes 3 times a week regimen (check out the fitness level calculator for the types of results to expect.)

Weight Loss Quote #13: Do not reward yourself with food, you’re not a dog.

View this post on Instagram

Nevergiveup# comeon#teamweightloss

A post shared by weight loss quotes (@inspired_meee) on Dec 22, 2013 at 4:21pm PST

You can absolutely reward yourself with food. You can cook an amazing meal and then sit down and enjoy it slowly, savoring every bite! Why not? This is life.

We assume reward equals either eating more or making worse food choices but that’s not always the case.

And even if you choose to go for a less nutritious option, this is not necessarily bad and something you need to stop doing. It depends on your overall pattern.

As for the “you’re not a dog” part, is this meant to be humorous? Because I find it insulting.

Weight Loss Quote #14: If you aren’t going all the way, why go at all.

If you aren't going all the way, why go at all? https://t.co/83wjORigb1 #quote #mondaymotivation pic.twitter.com/cQnJJIL8LP

— Kent Stuver – Internet Marketing (@kentstuver) April 10, 2017

I’m guessing this one was not specifically meant to a weight loss/healthy living audience, however, I do see variations of this message offered often to encourage weight loss or fitness goals.

These quotes are so insidious because sometimes part of them makes sense. Like with a marriage you need to go “all in,” you cannot be partially committed or half-married for example. You cannot be half-pregnant. There are some things that it’s necessary to go all-in.

However in a healthy living context, this is just another version of the pervasive all-or-nothing thinking that leads too many people into starting “healthy” behaviors that they are then going to quit in a month or two.

I’ve mentioned those quotes have literally no understanding of habits, right? I don’t know if I’ve said it enough times. Should I direct everyone to my healthy habits book?

Weight Loss Quote #15: Don’t listen to your inner fatty, she’s an evil bitch. She misses bread.

Motivation Monday the struggle is real. Wish my inner fatty was less of an outer fatty but baby steps! 1lb off at weigh in. 1 ?? 49 to go. ? pic.twitter.com/tMUqo7zJfH

— ?Enid ? (@enid_eyeglass) April 24, 2017

This is degrading and my heart aches for the people who will consider this for real. Referring to your “inner fatty” AND referring to her as an “evil bitch?” This is literally promoting losing weight or living healthy out of hate of yourself, not out of love for doing the best you can for you! The door to eating disorders is now open and it poses as motivational too!

Not only that, but even its health advice sucks. Cutting out a food group without a medical reason? Hmm…

Weight Loss Quote #16: If you learn self-control, you can master absolutely anything.

https://www.instagram.com/p/BS6L-t1h1jt/
This is an example of another quote that can be applied to multiple areas of life.

It also happens to be one that’s quite popular in fitspiration literature. Once again personal responsibility emphasized:

No, our environment does not affect us at all. With enough self-control, you should be able to do whatever you want! That’s why a 2015 study found that the majority of heart-attack survivors can’t even take their statins 90 days after discharge from their heart attack hospitalization (reference at bottom of article.) If heart attack survivors cannot even stick to taking pills then what about more difficult behaviors?

Literally no understanding of habits or behavior change. Again.

Weight Loss Quote #17: It takes 21 days, 21 days of healthy eating and working out and it will become a habit.

View this post on Instagram

#heathyfood #heathy #weightlossqoutes #pounds #calories #weighloss #weightlossjourney #diet #countcalories

A post shared by Weight Loss Motivation (@weightlossquotes) on Feb 28, 2017 at 1:59pm PST

This one is not focused on shaming but it gets the science wrong! The number of days actually depends on the complexity of the habit and how it fits into your routine (just to name a few!) Educate yourself! It can take a few days or it can take months! I wrote about how long it takes to make a habit here.

Weight Loss Quote #18: Today’s weight loss tip: Use superglue as lipgloss.

View this post on Instagram

Yeah I should really try that one! Sadly I'm not one of those people who can't eat anything when they are sick. I'm the complete opposite, I feel sorry for myself and so eat everything I can get my hands on. You would be surprised how much bad stuff you can consume even with a sore throat: icecream, hot cocoa, whipped cream, rice porridge… I'm just gonna stop there or it will be seriously embarrasing ?? #eatingtoomuch#lovetoeat#foodlover#carblover#fitnessdiet#fitgirl#fitspiration#fitnessaddict#fitgirlprobs#fitgirlproblem#gymlife#beingsicksucks#sickandtired#dietquotes

A post shared by Eva Krause ?? (@frk.krause) on Feb 26, 2017 at 1:05am PST

I guess this is supposed to be funny, but the humour is based on the flawed concept of personal responsibility being the only thing that matters.

Yup, if you could just stop eating entirely you’d lose weight! Go live in a 3rd world country while taking no money with you – that’s another way to achieve your goal.

Also you could get cancer (many people lose weight this way) or get some other type of sickness that induces weight loss. People will be blown away by your results!

All in the name of health!

Weight Loss Quote #19: Struggling to find a weight loss program that really works?

View this post on Instagram

Kidding!! Although I do have one of those in my basement…so…maybe???

A post shared by Ashley Richer (@ashley__richer) on Mar 15, 2017 at 11:04am PDT

This is supposed to be funny, and yet another example of a joke that plays on the same “it’s all about personal responsibility” myth.

Head-desking marathon is now over!

By now my forehead is red from a combo of face-palming and head-desking. Glad this is over and I do hope it helped show you a thing or two about how pervasive fitspiration culture is, how harmful it can be, and the extend of how wrong it is.

Fitspiration and weight loss do an extreme disservice to the people who are most vulnerable to it – the people with body image issues, and the ones who really want to lose weight and are looking up to them for inspiration, thinking they’re helping their cause by sticking some of them on their fridge.

With that said I want to clarify that I don’t believe that the people who spread those types of unhelpful quotes are evil in some way – most of them just don’t know any better because that’s how far behind we are yet as a culture and we still believe in old-fashioned yet disproven paradigms (go big or go home, getting healthy equals big sacrifice, if you wanted it enough you’d get it, etc.)

Not all weight loss quotes are made equal.

There are actually some that I really like and think help people who are making better choices. Like this one by Confucius – “It doesn’t matter how slow you go as long as you do not stop.” I use this quote all the time in Exercise Bliss where people who hate exercise gradually become like the people who naturally enjoy it and do it every day!

Or another one I use often is “Not everyone is doing it but you are!” I say this in Flat Belly Firm Butt often (every workout video ends with the audience clapping as well!) because we deserve to feel rewarded for exercising – an activity that’s so good for out health and wellbeing!

Now let’s turn this back to you: Which one of these weight loss quotes was the worst offender in your opinion? Why? Leave a comment and let me know.

(Also if you have any favorites that are actually motivating and positive, then let me know!)

Click here to view the sources referenced in this article.

Do you want to do the splits again (or even for the very first time!)? Do you want an effective sequence of stretches to cool down after a run? Or, do you experience posture issues out of sitting too much? Regardless of your stretching goals, I got you covered with these 12 amazing leg and thigh stretches!

First, I’ll go over the leg stretches and then I’ll show you how to combine them in 3 different leg stretching routines depending on whether you’re a runner, want to work on your flexibility, or sit a lot each day.

How can I stretch my legs?

First, you’ll warm up and follow my safe stretching guidelines below. Then, it’s time to do the work! I’ll go through the complete and proper form for each one of the leg stretches when I describe each one.

Then, I’ve grouped the leg and thigh stretches into 3 separate routines for you to serve your specific goals. You can try a few of them – or all of them! Stretching is supposed to be fun.

Safe stretching guidelines for legs and thighs.

Stretching is awesome as long as you don’t injure yourself while doing it. I speak from personal experience here. In the past I used to re-injure myself because of inappropriate stretching so I am sensitive to the proper form and stretching technique issue.

In short:

1. Warm-up first. Do your workout first, or this home cardio routine. At the very least, go for a walk or do some squats.
2. Never feel pain.
3. Hold each stretch for 30 seconds.
4. The first 10 seconds of a stretch is the “easy stretch”. You can push a little further afterwards.
5. Do two sets of each stretch (or more!). You will find you can go further with each set.
6. If you’re specifically aiming for flexibility, then perform the flexibility stretching routine at least 4 times a week.

Let’s get started!

The 12 best leg stretches & thigh stretches for running, flexibility, and range of motion for people who sit a lot daily.

1. Groin Stretch

Sit down with back straight and your feet a comfortable distance apart. Open your legs a little more so that you feel a slight stretch in your groin area. Once you feel more comfortable in this position lean a little forward from your hips. Feel the stretch and hold this position.

2. Straddle Hamstring Stretch

With a bent torso, bring your chest toward your knee while reaching for the outside of your foot without bending your knee. Once you feel comfortable, lean forward a little bit more. If you can’t reach your foot the first time, focus on reaching toward your knee. Repeat for the other leg.

3. Straight Bent Leg Stretch

Sit down with one leg straight and the other knee bent with the sole of the bent leg touching the inner thigh of the straight leg. Slowly bend forward from the the hips until you feel a slight stretch. Hold this position. Once the tension eases up lean a little bit more forward. Hold this position a little longer and repeat for other leg.

4. Classic Calf Stretch

Step one foot forward and the opposite foot back, while keeping your feet parallel. Bend your front knee and press through the heel of the other foot. Hold for 20-30 sec. Repeat for the other side.

5. Floor Quad Stretch

Lie on your side resting your head on your hand. Your lower leg is slightly bent. Bend your upper leg and hold the your upper foot with your hand. Gently pull the heel toward you to feel the stretch on the front of your upper leg. Hold this position. Then move the front of you’re your upper hip forward. Hold this position for a few seconds. Repeat for other side.

6. Hamstrings Stretch

Sit down with your legs straight and feet upright. Bend from the hips to get a slight stretch. Use a towel or band to help you bend if you need to. You will feel the stretch in the back of your knees and upper legs. As you feel more and more comfortable lean to the front a little bit more. Hold this position for 20 sec.

7. Hip Flexor II

Move one leg forward until the knee of the forward leg is above your ankle but in no way in in the front of your toes. Your other knee should be on the floor. Lean forward and have your palms on the floor. Lift your back knee of the ground. Keep your body low and feel the stretch in your groin, hamstrings, and hip.

To make it harder move your hands on the inside of your front leg, while opening your front leg to the side. Get down on your elbows if you can.

8. Twisted Stretch

Sit with your right leg straight. Bend your left leg cross your left foot over to the outside of your right knee. Then bend your right elbow and rest it on the outside of your left thigh. Use your elbow to twist yourself and turn your head to look over your left shoulder.

Your lower back and side hip should feel the stretch. Repeat for other side.

9. Rotating Ankles

Sit down. Hold one foot with your arms and start rotating your ankle 10 times. Repeat for other direction and then repeat for other side.

10. Ankle Squats

With legs hip-width apart squat down. Your whole feet should be on the floor. Keep your hands on the floor for balance. If you want to stretch further remove your hands from the floor and keep your balance just like in the video.

You’ll want to check out the proper squat form article to take this even further!

11. Butterfly

Sit on the floor with your feet against each other. Lean forward until you feel a comfortable stretch in your groin. Hold for a few seconds and then lean a little further if you can putting your elbows on the floor. Hold for 15 sec.

12. Hip Stretch

Sit on the floor and cross one leg over the other, with the outside of your foot resting on the opposite knee. Hold for 20 sec. Repeat on the other side.

3 leg & thigh stretching routines for running, flexibility, and range of motion.

Now that we’ve gone through the proper form of each of these leg and thigh stretches, it’s time to combine them properly into stretching routines. Let’s start with running.

Stretching routine #1. 5 leg and thigh stretches for running.

If you’re a runner, you most likely already have a stretching routine routine. Here are my favorite leg stretches for runners.

1. Classic Calf Stretch.
2. Floor Quad Stretch.
3. Hamstrings Stretch.
4. Hip Flexor II.
5. Twisted Stretch.

However, sit tight because it appears that stretching is not as healing as we used to think. While stretching after running and exercise has been long-believed to decrease post-workout soreness and injury, science says otherwise.

According to a study conducted by Herbert et al.,”Post-exercise stretching reduced soreness at one day after exercise by, on average, one point on a 100-point scale. Similar effects were evident between half a day and three days after exercise. One large study showed that stretching before and after exercise reduced peak soreness over a one week period by, on average, four points on a 100-point scale. This effect, though statistically significant, is very small.”

In other words, while stretching has benefits, don’t expect any miracles in terms of avoiding soreness. However, it is a great way to cool down and give time to your heart rate to come down to normal levels so that’s why it’s still worth your time as a runner.

Stretching routine #2. 3 leg and thigh stretches for flexibility (splits, yo!)

This is where it all started for me. By following this sequence consistently, I got to splits in just 4 months. I know it can work for you too if you do it consistently. In my leg stretching routine video, you can press play once and follow along with me – step by step!

1. Groin Stretch.
2. Saddle Hamstring Stretch.
3. Straight Bent Leg Stretch.

Stick to this sequence 4 times a week for 4 months, and see how much progress you’ll make. You’ll be amazed what 10 minutes of stretching 4 times a week can do for you.

Stretching routine #3. 4 leg and thigh stretches for improved exercise form and range of motion (perfect if you’re sitting a lot!)

What, leg stretches for people who sit too much? Most people think that it’s their stiff back that needs stretching not their legs. Only that is not true. In most cases, their back does need to be taken care of but so do their legs.

Here’s why. People who sit a lot of hours every day often get decreased range of motion and muscle imbalances. That might mean you can’t actually do a proper squat, because for example you lack ankle flexibility. Or maybe you develop muscle imbalances that create posture issues like lordosis.

Going through this sequence will help increase your range of motion and address the issues that prolonged daily sitting causes.

1. Rotating Ankles.
2. Ankle Squats.
3. Butterfly.
4. Hip Stretch.

And we’re done. Are you going to try any of these leg stretches or leg stretching routines? If yes, which one? Leave a comment and let me know.

Click here to view the sources referenced in this article.