DietFat loss

Marry Nutrition and Let Exercise be your Mistress


For sure exercise is essential to your overall health, wellness and fat loss goals.  However, whether or not you’re successful with the mission of losing body fat will come down to about 80% of your dietary effort.

You can workout for hours as hard as you like (which isn’t recommended by the way – you should be training smarter, not harder).  If you haven’t got the results you’re looking for, it might be your diet.

Let’s look at a couple examples

There’s 3500 calories in a pound of fat.  If you want to lose 1 pound this week, you need to either increase your current exercise regime to burn an additional 3500 calories or you need to eat 3500 less calories.  An hour on the treadmill will expend about 500 calories.   If you didn’t change your eating habits, you’d need to run on the treadmill 1 hour, 7 days a week to lose 1 pound.  I don’t know about you, but that doesn’t appeal to me!  And that run is on top of any exercise you’re currently doing.

If you go to the gym and workout for 45 minutes this is approximately how many calories you’d burn:

  • Jogging: 458 calories
  • Cycling: 375 calories
  • Using the elliptical: 420 calories
  • Yoga: 235 calories

Now, let’s look at the calories contained in some of your favorite foods:

  • Pizza: 250-400 calories/slice
  • 1 cup ice cream: 250-500 calories (depending on variety)
  • Bagel with peanut butter and jelly: 400 calories
  • Plate of Spaghetti: 627 calories
  • Slice of cheesecake: 300-800 (depending on variety and size)
  • Chocolate Chip Cookie: 100-250

The calories add up quickly.  You need to make sure you’re eating a balanced diet.  Eating too much ‘junk’ food is going to make fat lose difficult, despite your hard workouts.  You can quickly take in the calories you burned off, in just a couple minutes of high calorie eating.

If you want to see success with your fat loss program, you need to balance your exercise and nutrition.

Diet Guidelines

To lose the fat you desire eat unprocessed, raw foods as much as possible & follow these 5 habits.

1. Eat every 3 hours.

2. Eat protein with every meal.  This includes:

  • eggs, dairy, meat, fish, tofu, protein supplement

3. Eat lots of veggies (5-10 c per day).

4. Eat complex carbs only on training days.

5. Have a healthy fat with every meal. This includes:

  • nuts, seeds,
  • olive oil, coconut oil, fish oil, flax seed oil
  • avocado

Exercise Guidelines

Pick exercises that use large muscles and multiple groups at the same time.

  • pull-downs,
  • pull ups,
  • push ups,
  • dead-lifts,
  • squats,
  • lunges,
  • chest presses.

These types of exercises are very effective because they use lots of muscles at the same time giving you a bigger bang for your buck.  If you have a more muscular physic, you have the greater capacity to burn calories.

More Snacking Guidelines:

Check out the nutritional labels. Low-fat, fat-free and cholesterol-free foods can still be high in calories and/or sugar.

Keep junk food out of the house.  If your cupboards/freezer contain chips, cookies and ice-cream you’re going to eat them.  OK everybody has a cheat but once you’re done, throw out any leftovers.  P.S. Buying individual serving sizes helps with portion control.

Try a new snack idea.  Fresh mango & Greek yogurt, cranberries & peanuts, red or yellow peppers with a small portion on roasted chicken and grain Dijon mustard for dipping, or roasted soy nuts.

Freeze your bananas. When a banana has ripened to the point that it’s unappetizing, stick it in the freezer.  Frozen bananas, berries, almond milk, a scoop of protein & ground golden flax makes a super mid-day smoothie snack.

Use up your leftovers. A small serving of last night’s roast chicken and veggies is a great snack.

Drink plenty of water. If you like, you can liven it up with a squirt of lemon.


Here’s to you staying happy, healthy, lean and fit!

see ya at the gym!