A cheat meal is a high-calorie, high-fat entrée that is eaten once a week, usually on Saturdays. A cheat meal only works for weight loss if you are eating in a calorie deficit all other six days a week. A cheat meal may fail to lower your body fat if you’re adding a dessert, or a caloric beverage, or if the meal is extremely high in calories (like a large pizza with all the toppings).
I personally don’t eat cheat meals. I don’t like feeling stuffed, and high-fat foods upset my stomach. I’ve found that people call these foods cheat meals because they want to justify eating garbage.
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I’d rather have a smoothie than a steak salad because I love carbs! Here’s some great news for carbs lovers who lift weights. You need to eat carbs to grow and repair muscle if you want to get stronger. “Following workouts, you may actually need more carbs than protein, with most studies showing that post-workout foods and drinks with a 3:1-to-4:1 ratio of carbs-to-protein are ideal for exercise recovery. That means, for every gram of protein you consume following a workout, you likely need three to four times as many grams of carbs” (1).
In other words, if you have 20 grams of protein, you should eat 60 to 80 grams of carbs after your workout. These carbs, in conjunction with insulin, pushes the amino acids from protein into the muscles (1). So don’t feel guilty eating extra carbs after lifting or a hard cardio session; you need it. On days you don’t lift heavy or do crazy cardio, keep your carbohydrate intake lower so you don’t grow your fat cells since extra carbs are additional calories.
Source: Fetters, K. Aleisha. “5 Things You should do after every workout.” Blog Post Type. My Fitness Pal. May 3, 2017 published. Web. May 29, 2017 accessed.
Photo: sushi. Too bad Japanese restaurants use white, bleached rice, otherwise, sushi would be a healthy meal with lean protein, good vegetable fat from avocado, and carbohydrates from grains.
If you’ve been eating 250-500 calories a week less than you used to, but you’re not losing weight or body fat, there’s five possible explanations I’ve come up with.
- You’ve dropped your calories too low.
- If I eat too few calories, my body thinks I’m starving and will actually hold onto fat. Don’t eat less than 1600 calories a day if you’re active.
- You’ve reduced your calories too much.
- Try reducing calories to 250. Our bodies don’t like big changes. More (or less) is not always better
- You were eating excessive calories that were making you gain weight.
- If you’ve reduced calories and have hit a plateau, that might not be such a bad thing if your weight kept going up. At least now, you’re not getting heavier. Try reducing the calories a bit more and add more exercise to start dropping those pounds.
- You’re not eating enough carbs.
- If you don’t eat 130 grams of carbs on average every day, you’re not allowing your muscles to grow. Muscles need protein and carbs to get stronger. The more muscle you have, the more calories you burn. People on low-carb diets tend to lose muscle, and their metabolism slows down, which means they have to eat even fewer calories. It’s okay to eat fewer carbs when you eat foods that are higher in fat a few days a week, just make sure to eat enough carbs when you’re exercising so you can build muscle instead of wasting it away.
- Your body is stressed out from a new diet.
- What works for one person might be detrimental for another. Some diets stress my body out and make me gain weight. Start out by making a few changes, which is easier and leads to more permanent results.
P.S. You can also follow me on Instagram @FitGirlUSA for exercise motivation and videos. I have a certification in Fitness Nutrition. Make sure to order my diet book that explains nutrition from www.thehighfivediet.com
Photo: Fried chicken…the last thing you should eat if you’re trying to lose weight.
If you’ve been reading my blogs for a while you know that I used to do a lot of cardio, but, no matter how much time or energy I put in, I couldn’t lower by body-fat. I found that weight lifting allows me to reduce my time exercising, and gets rid of body fat much more effectively. I do heavy weight-lifting three times a week with a trainer, and do cardio/stretching 30 minutes a day. That’s it, nothing crazy.
Still not convinced? Here’s some facts:
- Too much cardiovascular exercise can lead to muscle loss; your body is eating muscle instead of fat, for fuel. This is why you see so many skinny runners. If you have less muscle, your metabolism slows down, which means you’re burning fewer calories. If you’ve heard of skinny-fat, this is why. These people need to weight-train, and cut back on cardio.
- The more muscle you have, the more calories you burn when you are resting, known as the basal metabolic rate. You want your body burning more calories around the clock if you want to lose body fat.
- Your body burns calories even after weight-lifting to repair the muscle fibers that have broken down. Yep, you’re burning calories AFTER your workout is over.
- Your quads, which are the muscles on the front of your legs, are the biggest calorie burners, so get those quads strong, and you’ll lose body-fat faster.
So now, I convinced you, right? If you don’t have access to a personal trainer, watch exercise videos to learn proper form and start with light weights. If you do enough reps, concentrate on the movements, and squeeze that working muscle, you’re going to see results and get toned fast.
Photo: me performing lat pull-downs at World Gym
P.S. I have a certification in Fitness Nutrition. Order my book today. The High-Five Diet is a book about nutrition. It includes a weight-loss plan, and when combined with specific food-combination and timing (I show you how), it revs up your metabolism. With this proprietary program, you can eat whatever you want,
and lose fat on your terms. Go to www.thehighfivediet.com
I hear people boasting about what they are doing in regards to diet and exercise, and it usually makes me cringe. Here’s my list of what many people are doing that they shouldn’t:
Working out seven days a week
While you might think this is good, your body needs rest and recovery. Take at least one full day off from intense exercise, or two if you need it (I need two full days of rest since I put in 90-minutes straight of hard training). This doesn’t mean you should be a couch potato. You still need to move. An easy walk, stretching, and/or relaxing yoga are perfect for your lazy days.
Exercising legs three times a week
You should take two full days off after you exercise a body part, especially if you’re lifting weights. This allows the muscles fibers that have broken down to re-build. There are only seven days in a week, so it makes sense to limit lower body training to twice a week. I recommend weight training lower body, Mondays and Thursdays. On your days you aren’t building leg and glute strength, walk, stretch, or pedal on a low setting on a bike, and/or try non-plyometric (no jumping) cardio.
Drinking pre-workout formula
Yep, people drink this stuff all the time, but people do all sorts of dumb stuff. Supplements are not regulated, and some are downright dangerous. If you need a pick-me-up, have some coffee or caffeinated tea before you train.
Working at the same intensity every time
If you work out hard every time you hit the gym, you’re going to burn out, and/or get injured. I work out hard three days a week, and the rest of the week, I take it down a few notches. I’ve found that if I work out hard for three days in a row, I get really tired, have trouble giving it my all, am more susceptible to getting sick, and am more apt to getting injured.
Eating the same foods every day
If you eat the same foods every day, which is typical of competition diets, you’re limiting variety and nutrients. We need to eat different proteins, vegetables, greens, fruits, and fats every single day to ensure we are getting the full spectrum of vitamins and minerals our body needs for optimal health.
photo: me, doing some balancing poses at the beach.
P.S. I have a Certification in Fitness Nutrition. Make sure to order my diet book that explains everything you need to know about nutrition to lose weight and be healthy from www.thehighfivediet.com
I’m excited to share this recent podcast from Chewables, the name meaning “chew on this.”
We talk about what my life was like growing up with severe milk allergies, what it was like being diagnosed as a type-1 diabetic at age 30, how I went from a typical female who ate a Standard American Diet (SAD) to a health and fitness fanatic who hires a personal fitness trainer, earns a certification in fitness nutrition, and writes a book about nutrition and fat loss. We also discuss what changes I had to make to my lifestyle and eating habits to make sure diabetes didn’t have a negative impact on my health, how exercise impacts blood sugar, what the best times are to test blood sugar with a home meter, what I eat and don’t eat now and why, and the best type of exercise is for weight loss.
To listen to the interview/podcast, click the link, and then press the play button: http://directory.libsyn.com/episode/index/show/chewables/id/5278761
P.S. The podcast starts after 30 seconds. Make sure to click the “recommend button.”
Photo: Me, practicing yoga at World Gym
You can also follow me on Instagram @FitGirlUSA
Looking and feeling good is actually very important for business. Studies have shown that leaner people appear smarter even though they aren’t, and are more likely to get hired for a job than someone who is overweight. If a seller has to choose between a smartly-dressed slim real estate agent vs. an overweight agent with baggy clothes, guess which one gets the listing?
People make snap judgments based on how we look. First impressions are important! The healthier you are, the better you are at tackling problems, and you are more effective at handling many tasks. How we look also affects how we feel about ourselves. Confidence is the most important tool to closing a sale!
If you were wondering what fructans, galacto-oligosaccharides, and inulin are, like my husband and I were pondering, they are fibers that manufacturers add to their products to make their nutritional values appear healthier, since it will increase the fiber content. The problem is that these fibers are not in their natural state, and these added these prebiotic fibers can also cause stomach pain (1).
Just like juicing an apple, which changes it from a healthy fruit to an unhealthy sugar bomb, you don’t want extracted ingredients. You want whole foods. If you’re not sure what an ingredient is, it’s typically best to avoid it.
- Source: “Get the Benefits of Prebiotics, Too.” Consumer Reports, On Health. Mar 2017. Page 5. Print.
Need motivation to exercise, or help losing body fat? Follow me on Instagram @FitGirlUSA or Facebook or subscribe to my YouTube channel which you can click to direction from my site: www.thehighfivediet.com
Photo: Fitness Trainer, Jordyn Getz. You can follow her on Facebook at https://www.facebook.com/search/top/?q=jordyn%20getz
Whenever I walk by a person smoking a cigarette, I hold my breath and quickly walk past them, not only because it’s stinky, cigarettes contain numerous cancerous ingredients. I no longer run in the park, which is near the freeway, because it triggers an asthma attack.
Air quality is important and hurts everyone. Dirty air causes “…inflammation and damage to blood vessels…” A study publish in June of 2016, showed that those who breathed in more contaminated air, had higher blood sugar, and poorer cholesterol levels (1).
Don’t smoke. Don’t exercise near cars, or when air quality is at unhealthy levels. Close your windows and put your AC on when you drive. Don’t buy products that don’t use renewal resources. Whenever there is smoke from a fire, close your windows tightly, and put on your air conditioner. Buy certified organic foods (to avoid pesticides spraying in the fields and in the air). Don’t wear perfume; it’s full of toxic chemicals. Put on nail polish outside in the shade, and switch to a safer brand like ella+mila. Try to use hair clips instead of hair spray. If you use hair spray, quickly use the warm setting on your hair dryer after spraying it to dry the product. Use tanning lotion instead of spray. If you get a spray tan, wear nose plugs that fit inside the nostrils.
1. Source: “Avoid Air Pollution, Too.” Consumer Reports, On Health. Mar 2017. Page 5. Print.
Need to be motivated to exercise? Follow me on Instagram @FitGirlUSA
Need help losing weight? Check out my site: www.thehighfivediet.com
Photo: Me, practicing a yoga tree pose outside near the beach
A law called The 21st Century Cures Act, which was signed into law in December of 2016, gets new drugs onto the market quicker, but with fewer regulations. This means the new drugs may be dangerous, and may not help the condition it is supposed to treat.
As a safeguard, stick with existing drugs, that have been around for many years, with known side effects and benefits. All drugs carry some risk, and should only be used if diet and exercise will not correct the problem.
Source: “Is This New Law Safe? How big changes in FDA rules may affect you.” Consumer Reports, On Health. Mar 2017. Page 2. Print.
Need to be motivated to exercise? Follow me on Instagram @FitGirlUSA
Need help losing weight? Check out my site: www.thehighfivediet.com