In this article, I’m going to address a question about weight fluctuations: why do you gain weight when you’re actually trying to lose weight? Why am I covering this? Because I’ve gotten this question many times. Clients want to know how NOT to be disappointed and why they shouldn’t just throw in the towel when they see…
When you’re working towards a weight loss goal, your aim should be simple. You should want to lose weight, lose fat, build muscle, and get lean. The only way to know if you’re making progress is to have measurement data that backs it up. So, you’re going to need to measure and keep track of your…
The measurement device I highly recommend if you have access to one is a DEXA Scan. It’s really one of the only few ways to truly measure whether you’re truly building muscle and losing fat at the same time, or just losing muscle or fat when you’re dieting. A DEXA Scan is a painless medical…
I’ve made a lot of points in the articles I’ve written on this blog so far. The main point is, eat as much food as you can while keeping your calories low and your protein high so you can stay full. So before getting to foods that you may want to eat on your journey, let’s talk…
I like to say, “don’t drink calories” and I have an expression that goes, “friends don’t let friends drink calories.” It’s easier for me to say “don’t drink calories” than to say, “minimize the calories you drink” because if I use the term “minimize” it gives you permission to drink sodas, alcohol, full-fat milk, full-fat…
Let’s talk just a bit about restaurant calories and macronutrients. Theoretically, you should be able to eat at a restaurant and use their menus to determine the number of calories and corresponding macronutrients in each food. But unfortunately, unless a restaurant uses measurements before serving your food, the probability of its menu’s nutritional information being…
Macronutrients matter if you want to stay full, have energy, and lose more fat than muscle. There are three main macronutrients: fats, carbohydrates, and protein. There’s also a fourth macronutrient that many people don’t tend to think about: alcohol. Macronutrients are the large classification of nutrients that provide calories. Here they are briefly without going…
Now that we’ve covered macronutrients, I think you now have enough information to understand why all diets work. All diets work because they all reduce your calories below your required maintenance calories. Weight Watches (WW) Even one of the most popular diet companies, Weight Watchers, reduces calories. They just do it by assigning a point system to…
Now that we talked about maintenance calories and macronutrients, let’s get a bit more practical by putting these concepts together. For the purpose of building muscle, losing fat, and getting lean, when you read food nutrition labels, you need to focus on four main things. I want you to focus on the serving size, total calories, the three macronutrients,…
So far on this blog, I talked about everything you need to know to lose weight. But, if you want to ultimately lose not only weight, but fat while maintaining muscle, you’ll need to go beyond the idea of just eating fewer calories. Believe it or not, the types of calories you consume matters for several…