Articles On Calories And Eating Healthy

How Are Your Results Coming Along?


Not seeing any difference in your body since you started working out and eating healthier? If you have been to your doctor and were cleared for anything that might impede your results, than maybe it’s time to tweak your scheme. Losing weight and building a better body is NOT an overnight process. Think about how long it may of taking you to become what you see today. For some it has been years. If you need to lose 50, 70 or 100 pounds, it could take a year or even more. The best way to lose weight and sculpt a nice body is though exercise and a healthy diet. Losing too much to fast could result in excess skin, weak muscles and even gaining weight back and yes even more. When you train your body to become thinner it adopts a healthier sense of being and develops the metabolism it needs to keep your body burning the proper amount of calories to keep your body as fit as you have made it.

Remember, 3,500 calories is equal to one pound of fat. Maybe it’s time to change your calorie deficit. For women, never go under 1200 calories day. Men stay above 1800 calories. Even these numbers are a bit low for some people, and when you’re working out hard at the gym you want to have more calories. A woman at 5’6’’ 120lbs can consume 1600 to 2000 calories a day with a great workout every day. Meaning after she lost 20 lbs. she had to up her calories to conform to her higher calorie burning body.

So take out up to 500 calories a day (if allowed by staying above your calorie intake minimum) and workout to burn 300 calories a day. That’s 5,600 calories a week, but you can fine tune your diet and exercise to what you want it to be. Buy fresh foods, start buying local produce and if you get hungry, then fill up on vegetables instead of junk. You won’t go wrong with a vegetable, but you will still need to PUSH YOURSELF every day! Think about how great you’ll look this time next year, just because you refused to quit!

If it doesn’t challenge you, it doesn’t change you…

What Are You Putting In Your Body?


Losing weight might not be as much of a challenge as you think if you change a few things about yourself. The best way to start is to be completely honest with yourself. Think about what you eat every day or even right now. What kinds of food are you putting into your body? Sometimes we don’t remember everything we eat throughout the day, so a food journal can help you keep track of what you’re eating, how much of it you’re eating and how many calories it is. Try using this journal for a week and see if it helps.


Now look around your house, through all the cabinets, the pantry and fridge. What kinds of foods are you surrounding yourself with? A lot of people ask me “what should I get rid of?” and the first thing I tell them is to get rid of anything that says “fully or partially hydrogenated!” but don’t just throw that food away, give it to Purple Heart or Good Will. Cut back on foods that are refined like flour foods such as pastas, breads and cereals. Replace it with foods that are from whole grains and don’t just read the front, read the ingredients as well.


The next question is are you eating fresh? How much of what you are eating that is fresh could make a world of a difference with how your body uses it. Start eating more fresh foods from local farmers markets. You can try going to Greener Partners website to find more places in your area. This way it is the freshest food and you know where it’s coming from. Foods that have been out for a while lose a lot of their nutritional values being shipped from one place to another, especially if its 3,000 miles away and you don’t know what kind of chemicals are on it.


Example: Say you walk for an hour a day and burn 250 calories every day and you cut out 250 calories a day as well. That’s 500 calories a day, which comes to 3,500 calories a week. 3,500 calories is equal to one pound of fat, so you should loss one pound in a week. Cutting out foods that you just don’t need and replacing them with fresh healthy foods while getting exercise in your daily routine will help you to lose weight and maintain a balanced physique.

 I try to keep my posts short and might not hit on everything, but please feel free to ask me any questions about my posts or if you would like me to go into further detail.


Eating Too Much Protein Can Make You Fat?

I found this article that might help to shed some light on the subject of trying to “gain muscle but I seem to be putting on weight.”



Eating too much food guarantees that you get fatter, regardless of how much protein you consume, according to new research published in the Jan. 4 issue of the Journal of the American Medical Association.

All patients gained weight in the study, but those in the low-protein group gained less than those who ate normal or high levels of protein when they overate by about 1,000 calories a day, according to the study.

"Fat storage was exactly the same with all three levels of protein," according to George Bray, MD, of Pennington Biomedical Research Centre in Baton Rouge, La. "Protein, on the other hand, had no effect on storage of fat, but it did affect weight gain."

Some work has suggested that eating a diet high or low in protein could maintain body weight through its potential effects on metabolism; eating too little could spare lean body mass while eating too much could add lean body mass.

The researchers assessed 25 patients -- 16 males, 9 females -- ages 18 to 35 with a body mass index (BMI) between 19 and 30 who lived in-clinic for the duration of the study.

They first had a weight-stabilizing diet, followed by randomization to diets consisting of 5%, 15%, or 25% energy from protein. During this phase, patients overate for eight weeks, increasing their overall energy intake by about 40%, or an additional 954 kcal per day.

The researchers found that all patients gained weight, but those in the low-protein group gained less than those who ate normal or high levels of protein (3.16 kg versus 6.05 kg and 6.51 kg, respectively, P=0.002).

Yet those in the low-protein group gained less lean body mass than those in the normal or high protein groups (0.7 kg versus 2.87 kg and 3.18 kg, P0.001), largely accounting for the differences in weight gain.

And the overall increase in fat mass was similar between groups, rising about 3.51 kg from baseline, they reported.

They also found that resting and total energy expenditure rose among those who had normal- or high-protein diets, but it didn't change in the low-protein group.

"A low-protein diet may mean you weigh less, but might cause higher levels of body fat," Sandon said. "Those that ate the low-protein diet gained less weight overall, but the weight they gained was mostly body fat. Excess body fat is related to metabolic syndrome and other health issues even if you are of normal or slightly overweight."

Sandon also noted that the increased gain in muscle mass among those on the normal- and high-protein diets likely accounts for the increase in resting energy expenditure.

"We also know from other research that protein has a higher thermic effect on food," he said in the email. "Higher protein intake requires more calories to digest, absorb, and metabolize compared to carbohydrate or fat. This may partly explain the increased calorie expenditure in the normal-to-high-protein groups."

Bray cautioned that the study was limited because the majority of patients were male and black, and the findings may lack generalizability, but still concluded that "protein does influence what happens to your lean body muscle mass during the course of any dietary intervention, so there's an important value to eating protein, but it doesn't influence your storage of calories."

What this means, according to health and fitness expert Jeff Behar, CEO of is that while eating enough protein to maintain muscle mass is important, eating too much protein can increase your overall calories, which can cause weight gain and increased body fat.

The nutrition study was supported by the U.S. Department of Agriculture.