Category Archives: Weight Management


Eating Early May Maximize Weight Loss

healthy-breakfastA new published in the International Journal of Obesity builds on previous studies that suggest it’s best not to eat too many calories late in the day.

The Spanish study finds that dieters who ate their main meal before 3 p.m. lost significantly more weight than those who ate later in the day. This held true even though the early eaters were eating roughly the same number of calories during the five-month weight-loss study as their night-owl counterparts.

On average, the early eaters in the Spanish study lost 22 pounds, compared with the late eaters who lost 17 pounds. Both the early eaters and late eaters had similar levels of physical activity and got similar amounts of sleep, so researchers ruled out these factors as possible explanations for the differences in weight loss.

In the study, the people who ate late and didn’t lose as much weight also tended to skip breakfast or eat just a little in the morning.

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Healthy Low Calorie Meal and Snack Ideas

A list so long, you are bound to find some healthy options you’ll really enjoy! Use the following meals and snacks to help build your meal plan. Each meal contains about 300 calories. Each snack is 100-200 calories.

Wendys Chili, a healthy snackSnack ideas

  • 1⁄2 cup low fat cottage cheese, 1⁄2 cup fruit cocktail in juice. 140 Calories
  • 1 small piece of fruit, 1 mozzarella cheese stick. 140 Calories
  • 1 hard boiled egg, 1 piece of fruit. 145 Calories
  • 1 tablespoon all natural peanut butter, 1⁄2 toasted English muffin. 155 Calories
  • 8 ounces fat free plain yogurt, 1 piece of fruit. 200 Calories
  • 1 cup cucumbers, 2 tablespoons low fat cream cheese, 1 large rectangular graham cracker, 1 tablespoon peanut butter. 200 Calories
  • 1⁄2 Protein Bar. 200 Calories
  • 1⁄2 cup Edamame. 130 Calories Continue reading Healthy Low Calorie Meal and Snack Ideas

Nutrition Cycling for Better Weight Loss and Results

I’m regularly asked – What is the best diet for weight loss, getting ripped, or muscle tone? As a new trainer years ago, I spent months in the bookstore reading the details of a collection of diets books. I found most diets to be very limiting and otherwise confusing. All this research helped me realize that nutrition cycling can help eliminate the confusion created by most diets, making the experience of eating much more pleasurable and sustainable. Nutrition cycling can be tailored to fit your specific training goal and best of all – it works!

Diet and training goals should match in order to get your best result. Without a proper diet, you can count on throwing some of your well spent training time away. When you want to add muscle you eat and train one way and when you want to burn fat and get ripped, you again shift how you eat and train. Nutrition cycling uses 3 types of meals that produce specific results. See the video below to learn about these meal types and how to use NUTRITION CYCLING to burn fat fast, build lean muscle, get energized and detoxify your body.

Fire, Fuel, Free, Meal plan for nutrition cycling and getting ripped

Continue reading Nutrition Cycling for Better Weight Loss and Results

The Top Ranked Diet for Overall Health or Weight Loss

U.S. News evaluated and ranked the 25 diets with input from a panel of health experts. To be top-rated, a diet had to be relatively easy to follow, nutritious, safe, and effective for weight loss and against diabetes and heart disease. The government-endorsed Dietary Approaches to Stop Hypertension (DASH) snagged the top spot.


Overall rank:  #1
Overall score:  4.1 out of 5

Download the Dash Diet Plan

DASH was developed to fight high blood pressure, not as an all-purpose diet. But it certainly looked like an all-star to our panel of experts, who gave it high marks for its nutritional completeness, safety, ability to prevent or control diabetes, and role in supporting heart health. Though obscure, it beat out a field full of better-known diets.

Read more here, US news/ health

Body Weight-Loss Simulator Tool

If you stay on the same reduced-calorie diet, over time the gap between calories in and calories out narrows. In a paper published last year in The Lancet, researchers from the US National Institute of Diabetes and Digestive and Kidney Diseases (NIDDK) found that for a given weight-loss goal, half the loss would occur in the first year, but the remaining pounds would take another two years to lose.

When you start to lose weight, your body slows down your metabolism. In other words, you use less energy for the same activities.

Continue reading Body Weight-Loss Simulator Tool

Nutrition Tips For Weight Gain

Here are some nutrition tips for weight gain. These tips will help you promote weight gain by increasing calorie intake and frequency of eating:

Basic Guidelines

  • Eat three meals and two to three snacks each day. Try to eat every three hours.
  • Eat high-calorie snacks between meals.
  • Eat larger portions at meals.
  • Drink fruit juice, milk, or soy milk instead of diet soda, water, coffee, or tea with meals and/or between meals.

Ways to Add Calories

  • Add olive oil, canola oil, or trans-fat-free margarine to soups, vegetables, sauces, hot cereals, rice, to Food mashed potatoes, bread, and pasta.
  • Use natural nut butters on bread, waffles, pancakes, muffins, crackers, apples, bananas, celery, and carrots.
  • Add avocado, olives, cheese, dried fruit, and nuts to salads and sandwiches. Continue reading Nutrition Tips For Weight Gain

The First Rule of Weight Loss

Weight loss nutrition can be easier than you might expect. It all begins with one golden rule. For successful weight loss balance energy intake with energy expenditure. It’s worked for my clients and can work for you, here’s how:

In the past I have had clients that refused to give up their fast food way of life and all the other foods they enjoy. To help them initially find weight loss success we created a calorie deficit based on their current food preferences and weight loss was inevitable. Through eating 500 calories less than what was needed to maintain weight, weight loss success was inevitable.

Continue reading The First Rule of Weight Loss

Ten Tips to Enhance Your Health in 2012; Weight Loss Resolutions

10 great tips from the International Food Information Council Foundation’s, Food Insight Journal.

Issue January 2012

Are you ready to turn weight-loss resolutions into results? With more than two-thirds of Americans overweight or obese, the 2010 Dietary Guidelines for Americans  provides recommendations for maintaining a healthy weight, reducing risk of disease and promoting health. To give you a jumpstart on your goals, the following tips, based on consumer insights from the Dietary Guidelines Alliance, encourage you to achieve and maintain a healthy weight and active lifestyle. Try them out for yourself, your family and share them with those you care about!

  1. Take charge of your weight. According to the 2011 IFIC Foundation Food & Health Survey, 7 in 10 Americans are worried about their waistlines and trying to lose or maintain their weight. Balancing calories you eat and drink with calories you burn through physical activity puts you in control.
  2. Calories count. Calories are like a budget – your body requires only so many in a day—more if you’re physically active. Spend sensibly by choosing lower-calorie, nutrient-rich foods most often to help meet your nutritional needs and help manage your weight. Think of fruits and vegetables as being “on sale” and fill up! In fact, make half your plate fruits and vegetables!
  3. Know your number. Learning how many calories your body needs each day is a critical first step in managing your weight. Only 9 percent of Americans accurately estimate their calorie needs, leaving 91 percent who incorrectly estimate or are not willing to venture a guess. The recently released USDA SuperTracker provides reliable estimates of calorie needs based on height, weight, age and gender. Know your calorie budget and start being a “sensible spender.” Continue reading Ten Tips to Enhance Your Health in 2012; Weight Loss Resolutions