eDiets Chief Fitness Pro
Whenever I discuss fitness issues, I never separate exercise and nutrition. Never. Exercise and proper food intake go hand-in-hand like Lucy and Ricky, Fred and Ethel, peanut butter and jelly. Some things just need to stay together.
The following is a list of five common blunders and what you can do to correct them. Just click the arrows to go forward or back.
Blunder 1 -- Believing that eating a little less and going on a diet will get the results you seek. It's what most people think, though it is a dietary strategy popularized prior to the 1980s. People would go on crash diets like the grapefruit diet and lose weight -- meaning muscle and fat. They assumed just eating less would take care of everything.Today, we know total calories are important, but so are the amounts of protein, carbohydrates and fats in the diet. A slight caloric deficit (less than maintenance) must be adhered to as well as eating small meals and snacks every two to three hours. This helps to control blood sugar; and it is a fact that blood-sugar control will help you to lose fat.
I always recommend some sort of structured nutrition program. Just guessing doesn't work.
Labels: calories, diet, exercise, fitness, mistakes, myths, nutrition, Raphael, workout
Comment: Thursday, October 09, 2008 8:08:00 PM - 
said...
Don't forget about the soda pop. They are called the "Liquid Candy Bars" of our generation. Those calories count as well.
Comment: Monday, October 20, 2008 10:54:00 AM - said...
I have lost 2 dress sizes, with only a 6lb. weight loss through 5 times a week work outs, including spin twice a week, and cutting out junk food & limiting wine to 1 glass 2 days a week. I still have 25lbs to go.
Be careful going into any new workout, and pay attention to your body. I joined a "boot camp" and got a mad case of plantar faciitis from jumping on concrete.
Comment: Monday, October 20, 2008 4:05:00 PM - said...
I began my "New Life" about 3 weeks ago, almost 4.
I try to eat as healthy as possible. I have one cup of coffee in the morning, as well as an occasional cup of green tea, and then water throughout the day.
I eat 3 small meals a day, plus a healthy snack (usually veggies) between lunch and supper.
I monitor mostly my calorie and fat intake, and I have managed to keep my calories around 1,000 a day. And fat, a mere 25 grams a day. Since I started, I have (I swear) lost 15 lbs. and still going. Also, every evening I do a few crunches and push ups. Oldschool. :)
I'm not much on sweets, I never have been. So, I suppose this helps my cause. But,
I have two children and I have -never- had any luck with dieting or weight loss. It looks like monitoring what you are putting in your body, and keeping it healthy, really is the key.
25 lbs. to go and I'm at 160 and happy as you wouldn't even know.
Comment: Tuesday, October 28, 2008 6:25:00 PM - said...
For the person who said they keep their calorie content to 1,000 calories a day, I hope you realize that's not healthy at all. No one should ever eat less than 1,200 calories a day...if you don't believe me, ask any nutritionist or look it up. Your body will end up storing everything you eat as fat, because it thinks it's starving. Just a bit of advice.
Comment: Tuesday, December 02, 2008 12:09:00 PM - said...
It's hard to diet when you're on a budget and living with a family that does not share your need to eat less caloric or fat meals. How is it possible to diet with these road blocks? Do I have to wait until I am old and my sons have moved out of the house? Well, that may not work either. Since I still could not afford the price for eating proper in the fist place.
Comment: Sunday, February 01, 2009 9:23:00 AM - said...
I am soo confused I just don't know what to do. Yes, I have red everywhere not to go below 1200 a day. Yet, people lose weight by doing so! No matter what diet I try, I end up hungry and tired. I work out, then get a muscle pull and have to stop for awhile. Its as if I am destined to remain heavy and out of shape. I used to be so energetic, getting up befor anyone to workout, clean, etc. befor going to work. Now I just want to "get more sleep" can anyone help?
Comment: Monday, March 23, 2009 4:27:00 AM - said...
For Terri
Yes it is true that it is very unhealthy to go below 1200 calories/day!!! Taking in so few calories and working out; no wonder you are so tired, you aren't feeding your workout! 1200 calories is what an average woman, or a woman at a healthy weight for her height, requires in a day just to get through. This does not include feeding your workout either! Stick to 1200, (or a bit more depending on your current weight) and then add 3oz. of protein, 8oz. of water and half a banana an hour before your workout. This will give you the energy you need to get through the work out. Then right after your workout eat an orange and a single serving zero fat yougurt and another 8oz. of water. This will restore your electrolites, and keep your metabolism going during the after-workout burn! Eating too little is just as bad as eating too much. It is finding the right balance that is key.
Comment: Monday, March 23, 2009 4:43:00 AM - said...
Nita;
I too am on a tight budget! I have 2 teenage boys and a husband, all of whom have hollow legs and could eat a weeks worth of what I would eat in one sitting. It is bad enough that healthy food is so expensive, but then you have to try and keep it in the house long enough to last till next payday!!! I have found a solution to this problem. I buy plenty of things that my human garborators don't like, but I do! They don't touch it no matter how empty the cupboards are. Also, I have switched my large meal of the day to lunch. I prepare a week of lunches for myself on Sunday and freeze them. The kids don't want to take the time to thaw things. I make them supper size meals, and then at supper, I eat half as much as I used to. Most of my Veggies are bought frozen, I find them much cheaper, and they don't spoil before I have the chance to use them.
Comment: Monday, March 23, 2009 4:54:00 AM - said...
A comment for C.P.
PLEASE eat at least 1200 calories/day! One of these days you will stray from your DIET, as we all do, and the weight will come back as fat. By not taking in the right amount of calories, you are depriving you body of essential fuel. Your body will start looking for other sources of fuel (muscle)and hold onto the fat for protection. Not to mention, anything you do take in will be stored as fat because your body thinks you are starving. If you have lost that much weight in such a short amount of time, I am sure it isn't much fat that you have lost, it is muscle. if you don't believe me, have your body fat percentage tested, keep going with this diet, and have it tested again in 3 weeks. There won't be much of a change, if any, even if you are still losing weight.
Comment: Monday, March 23, 2009 11:28:00 PM - said...
I have a very slow metabolism. I currently am prescribed Synthroid. All my life, if I eat more than 1,000 calories a day, (I kid you not) I gain weight. My doctor is aware of it, but contributes it to the hopythyroidism (underactive thyroid). It keeps my body temperature below normal, also, so I freeze if the temperature drops to 70 deg.! You'd be surprised at what that one little glad controls in the human body.
Comment: Monday, March 23, 2009 11:30:00 PM - said...
Don't forget when counting calories that a calorie is a calorie, no matter what type of food, and it contributes to the daily intake minimum of 1200 a day.
So, if you're counting calories, count them ALL!
Comment: Saturday, April 25, 2009 11:51:00 AM - said...
i was 156 pounds and my height is 5.4 i laways had pains and was very lazy but some how i managed to walk daily and controled my calorie ate more fruits and veg,in 5 months i have lost 32 pounds and very happy the realy thing is determination and you have to give your self time the fat u have gained in years will not go in weeks give atleast 4 to 5 months.
Comment: Saturday, April 25, 2009 8:49:00 PM - said...
I've started using "Calorie Counter.com", and it has helped me tremendously!
I'm not on a diet, I never go on diets. I just watch my food & calorie intake, it's a way of life for good health & fitness.
My motto is , "If you go on a diet, you'll go off a diet".
I'm only 5ft 2' 127lbs (49yrs old), so I only take in around 1300-1400 calories a day.
That's a lot of food! Especially when I only drink water & green tea (try Republic of Tea flavored teas,no sweetener, zero calories).
I'd rather eat my calories, than drink them.
Oh, and don't forget the condiments. The calories can sneak up on you without you realizing it.
I do have a sweet-tooth & have found solace in sugar-free jello & pudding (dark choco is my fav).
I also look forward to my snacks, mostly fruit & veggies. I've just bought a hot air popcorn popper, very low in calories ($20).
And, I continue to get great advise from this website.
Comment: Monday, April 27, 2009 2:05:00 PM - said...
As husbands know, YOU CANT SAY ANYTHING ABOUT WIFES WEIGHT OR THEY GO OFF! My wife has started and quit so many times to lose about 10 pounds, but she never stays on exercise/diet programs. I try ot get her to go to the gym with me, but she insists on doing it on her own, but thats not working... any advice/
Comment: Monday, June 22, 2009 6:30:00 AM - said...
Been around the bend and back on this over the past 25 years. Folks, I've been an overweight kid (beach ball with apendages), a bulumic teenager, an exercise-addicted young adult and finally, a well-adjusted mom. I just turned 40 and I am in better shape than when I was 20. I weigh the SAME, but 1) I don't smoke a pack a day instead of eating and 2)I am faster, stronger and leaner than at the same weight 20 years ago. After 2 kids, I can still wear my wedding dress. BUT, I was 220 when I delivered my second baby. I'm only 5'6".
What have I learned? 1) You CANNOT eat less than 1200 calories a day. 2) Fibre and water intake are critical. 3) As a wife/mom/employee WHATEVER, you are no good to anyone else if you are miserable in your own skin, and therefore it is NOT selfish to put yourself first when it comes to buying the foods you need to be healthy and taking the time to exercise.
We are on a budget, too..... I spend HUGE on groceries because I am buying fresh fruits and veggies every second or third day. I have a teenage football player in the house... he eats the good stuff, too. There have been times when we had to give up something else (going to the movies, buying that new outfit, etc.) in order to have the money for healthy eating - but that comes first. When you budget, budget for your monthly expenses (mortgage, insurance, etc.) and then the very next thing is groceries. DO NOT EAT OUT. From the time my kids were tots, McDonald's was a ONCE A YEAR stop when we were on family vacation. Result -- my teenagers HATE McDonald's and most other fast food. Our "eat out" treat is bringing in pizza ONCE A MONTH.
Good luck to everyone who is working to be healthier. Make it a priority - but don't let it take over your life like I did.
Comment: Tuesday, June 23, 2009 8:19:00 AM - said...
I never thought I would be able to loose that last 10 lbs, but now I have almost done it! Also, I never thought I'd loose the saddle bags, but they are going away too! First, I work out 6 days a week, not like an athelete, but steady. I do cardio bike every other day, and weight machines on the others. If I can only do 5 lb weights, that's ok with me because that's more than I was doing before! For diet, I cut out sugar in coffee and drink only 1% milk, nice lunch and very small dinner always. No night snacks! Also, banana smoothies with banana, 1% milk, vanilla,ice and splenda is fantastic for sweet cravings. The sugar free fudge pops (generic) are good too at 40 calories each! I have lost 3 pants sizes, and being petite, 5'3", a pound is a lot to loose. Since February, I have plugged along and gone from 139 to 121 - less than I weighed in college! However, I still need to tone and sculpt and that is where the gym (or discipline at home) comes in. I wear all my favorite clothes and look 15 years younger - remember 5 lbs. is like a bag of sugar - a lot of weight to loose! Good luck to everyone.
Comment: Thursday, June 25, 2009 12:45:00 PM - 
KINA said...
THERE SEEMS TO BE A LOT OF INFO OUT THERE ON LOSING WEIGHT AND SPOT REDUCING NOT POSSIBLE. BUT WHAT ABOUT TIGHTENING AND TONING MY TROUBLE SPOTS. I AM A MIDDLE AGE WOMAN AND HAVE BEEN GOING TO THE GYM WEIGHT TRAINING AND CARDIO FOR 3 YEARS. I SEE GREAT RESULTS ESPECIALLY IN MY ARMS AND BACK BUT STILL NEED TO TONE MY LEGS BUTT AND TUMMY. I AM NOT CONCERNED WITH LOSING WEIGHT ALTHOUGH I COULD STAND TO LOSE 5-10 POUNDS. I JUST KEEP BEATING MYSELF UP BECAUSE I HAVE LOOSE HANGY ON MY LEGS ETC.AND I WOULD LOVE TO BUILD SOME MUSCLE IN MY BACKSIDE FOR A ROUNDED LOOK INSTEAD OF FLAT BUTT SURELY THERE IS SOMEONE OUT THERE THAT HAS THE SAME PROBLEM. ANY ADVICE. PS MY DIET IS VERY LEAN AND HEALTHY.
Comment: Monday, August 17, 2009 10:32:00 PM - Peggy Brooks said...
I hate the "one size fits all" mentality of diets. How can 1200 calories a day be the correct amount for everyone to lose weight. Some folks are 5 feet tall and some are 6 feet tall... and everything in between. I am 5'2" and 1200 a day seems to be "maintenance" for me.
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