It’s amazing what we are willing to do in order to get that ‘perfect body’ and have that ‘simple fix’. We try not simple things at all!

• Boiled egg diets
• Juice cleanse
• Cabbage Soup diet
• Fasting
• Ketosis
• Caveman/Paleo
• Vegetarian/Vegan
• 3 Day/7 Day/10 Day Diets
• Meal Replacement Shakes
• Whole 30

This is a short list. Ones I have tried, even (except Vegan, I need me some cheese). Diets I’ve tried and didn’t even know how they worked, they just promised dropping some serious pounds in a short amount of time. You know what, for the most part they produced results. The scale trended down as these diets went on. But I bet you can guess what happened once that 10 day diet was complete though. Yes, you know, because you probably have done it too! Full. On. Food. Binge.  Weight put back on and then some. Mentality crushed and negative self talk at all time high. UGH!!! Why is it so hard?!(Search new short term diet, start on Monday).

Let’s think logically on this.

#1 Basic Nutrition Rule:  Weight loss is dependent on calories in vs calories out. Period. There is no way around this. Calories are energy. Energy gets used for our bodies to function at rest (basal metabolic rate/metabolism) and extra energy is burned when we are active. Food is fuel (energy), right? So if we take in more calories than we burn, then it gets stored—weight gain. When we use more energy than we put in our bodies, then the extra energy has to come from somewhere resulting in weight loss. Here is where it gets a little hairy: spending extra energy does not always come from the stored energy (body fat). GASP!!! WHY THE HELL NOT?! Well, just how you probably avoid cleaning out your storage space in your home and opt for making due with what is in front of you, your super complex amazing body is ultra efficient and takes energy from where it can get it immediately. Which can be muscle mass (catabolism). Boo hoo 😦 Best practice is to keep a clean space, **wink wink!**

Most trending diets, like ones listed above, require dropping entire food groups. Therefore, creating the calorie deficit needed for weight loss since calories are restricted and we aren’t used to eating this way. The scale lowers, we get excited but then as we get more comfortable with these diets, we learn the tricks of the trade and can stay within the parameters of the diet but still end up over eating. Or the diet is so ridiculous that once the will power is broken just a little bit, a massive food binge ensues. Cuz, if you’re going to cheat, might as well make it epic, ammiright?

So, how do we keep a clean space and make sure our bodies are burning the stored fat?

#2 Basic Nutrition Rule: Eat a Balanced Diet. I’ll use the car analogy for simplicity. Your body functions like a car. Needs routine care, fuel, all parts working, and to perform when needed. Carbohydrates act as the gasoline (primary fuel source), Fats as the oil/grease to keep all the parts lubed and running smoothly, and Protein as the regular maintenance to make sure all the parts are in working order (muscle function). All are very necessary for optimal performance! Much like a car, general wear and tear is unavoidable over time, but routine care and maintenance does prolong its life!

Unlike a car that can only hold so much gas and stops running once out, our bodies are way cooler vehicles which can grow another gas tank (store excess fuel as body fat) and can also convert other sources into fuel as well (use ball joints as gasoline). As much as storing body fat does not sound cool, hope is restored knowing that the more we push our vehicles and give proper care, we can turn our full bodied sedans into sleek high performance muscle cars (not sure if that’s a pun, or if it was intended…either way, it works!)

How much of each macronutrient does your body need? Sorry, this is not a straight forward. Answer: it depends. It depends on your goals, your timeline, your activity level, your genetics, your current weight, your mindset, what foods you like, etc. Everybody is different and every body is different, see what I did there? At this point in trying to figure out proper diet and exercise is where people generally throw up their hands and give up because it becomes too complicated.

DO NOT GIVE UP! That is the exact purpose of what I am trying to help with. I want to help everybody struggling with this piece to the puzzle. In each consultation with me, I take personalized measurements to develop a balanced eating plan. Calorie and macronutrient goals are based off of lean body mass and individual goals (weight loss, gain, or maintenance). For example if the goal is weight loss, we develop a plan that ensures that weight lost is from fat loss and muscle conditioning is maintained.

#3 Basic Nutrition Rule: If you are not eating according to your goals and body type, you are doing it wrong!! There is no one size fits all. A 300lb man cannot eat the same meal plan as a 120lb woman. Body mass is different and goals are probably WAY different! I would take heed at any diet that doles out portion sizes without first considering your height and weight, or only limits certain food groups. The best way to get healthy and maintain health is to give your body the nutrients it needs!

In conclusion:

1. Give your body what it needs
2. Your body needs Nutrients
   • Protein
   • Carbohydrates
   • Fats
3. Eat according to your goals

Use the contact information below to set up a consultation or if you have any questions or feedback. I would love to hear from you!