Category Archives: Diet & Nutrition

Healthy Diet and Proper Nutrition Always make sense

DRS Fitness Laws Everyone Should Know And Follow

In an age of technology and virtual training, it’s so easy to forget what made us fit in the first place: healthy food, quality movement, dedication and high intensity discipline. Follow these DRS Fitness Laws to achieve optimal performance throughout your health and fitness routine.

DRS Fitness Laws

Here are DRS Fitness Laws you need to learn, apply and repeat if you really want a badass body:

1. Eating right is 80% of the battle.

With today’s incredible online resources it’s easy to get distracted by all those health and fitness products and fancy weight loss diets out there. But no matter what your fitness goal is, you can’t go wrong with a well balanced diet of fresh food, cooked from scratch. And the fun part is you can eat plenty of it!

2. Start long-term and work back.

Set your main goal for the long term, then cut it down into smaller goals, easy to reach. For example, if you plan to run 5k in 3 months, start by setting a goal for this month, or this week.

3. It is impossible to get ripped “accidentally”.

The super fit and super lean women/men you see on Instagram work their ass off to look that way. It’s not genetics, but dedication responsible for that insane body!

4. You need to make SMART goals.

Here’s what SMART stands for (just to easily remember what a smart goal should look like): Specific,Measurable, Achievable, Realistic, and Time-bound. Got the idea?

5. It’s worth investing in the right kit.

Once you’ve found a good workout, invest in the right fitness equipment. And this is not just an excuse to shop, it’s “an investment” because the right clothes will wick sweat away, stop chafing and make you feel fly. Most of them are totally wearable outside of the gym too.

6. Time is money, spend it wisely.

Instead of running one hour on the treadmill to burn 600 calories, why not lifting weights for 30 minutes to burn the same amount of calories?! You know, dynamic moves with free weights are the most efficient calorie-burning exercises.

The more intense the workout, the shorter it needs to be.

7. Peripheral heart action is the way forward.

PHA (peripheral heart action) is the ultimate fitness hack. It says that you can boost your metabolism and work your heart harder if you alternate between lower- and upper-body exercises. All there without spending more time in the gym; genius, right?!

8. Cardio first, weights after? No.

Try active rest instead of total rest to save time. Switch the total rest periods between sets with short cardio sessions (1-2 minutes) or full-body moves like pushups, squats, lunges.(try DRS-Circuits)


9. Make weights work for you.

Work the biggest muscle groups first (back, chest, legs), then work your way down to isolated small muscles like biceps or triceps.

10. When it comes to weights, the more instability the better.

Free weights work your body in a more natural way without injuries. Machines isolate the muscles and neglect the supporting muscles, which can lead to injuries. When it comes to weight lifting, the more unstable the exercise is the better the result is.

Free weights > Cable machines > Fixed machines

11. Step away from the cardio machines!

An outdoor run is just so much better than a treadmill session. The uneven surface will strengthen your legs and the weather conditions will make your body work harder. You can even boost endorphins by 50% just by running outdoors.

12. Recovery is just as important as what you do in the gym.

Do 5 minutes of stretching at the end of every workout session. Don’t work the same muscle group 2 days in a row; rest at least 48 hours until the next workout for the same muscle group.

13. It’s not just about the way you look.

Fitness it’s not just about the way you look, it’s how it makes you feel. You’re strong, stress free, sleep well, have a lot of energy during the entire day and your skin glows; this is the real joy of being healthy, fit and toned!

14. See exercise as a treat, not punishment.

I don’t think there’s a person leaving the gym feeling worse than they did when they arrived at the gym. Yeah, a good workout really is a bless, so why treating it like a punishment?!

Grab your perfect running shoes, strap yourself into a sports bra /supporters with adequate support  and start your fitness journey. You will be amazed what you can achieve living your life by these DRS Fitness Laws.



12 Months DRS Challenge For A Healthy Lifestyle

That’s why I propose this 12 Months DRS Challenge where you will make a small choice every start of the month and hold on it the entire month. Every month would be a new challenge and maybe at the end of each month you will adopt a new healthy habit.

People get started on a weight loss journey and what tends to happen is they are so pumped and so ready to go that they jump into it 100% and then they die out quickly and fall back to their older routine. I wanted to talk about that in this article, I wanted to go over clean eating and healthy lifestyle. In my opinion if you slowly bring things into your life and slowly change your lifestyle, you are more likely to stick with it. There are little changes that can make a big difference in weight loss.

People venture out to lose many pounds and then they don’t meet their goals. This is because they’ve made too big goals. Forget about losing 30-40 pounds and focus on losing one pound a week. That’s what you need for healthy weight loss. And then, once you’ve done that, eventually the pounds start to add up. So if you think about it, there are 52 weeks in a year and that’s 52 pounds. Pretty good, right?


12 Months Challenge

There is a 12 Months Challenge Infographic at the end of the article. You can print it and stick it to your fridge or anywhere else to remind you the decision you’ve made. So let’s see what small changes you should adapt each month:

1. January – Eat vegetables with your snack or meal at least three times per day.

2. February – Cut your processed sugar in 1/2 (or out all together). Instead of white sugar use stevia, honey or agave.

3. March – Drink at least 64-oz (2l) of water every single day.

4. April – Get your sweat on most days of the week. Just 20 minutes will count.

5. May – Stop eating foods with hydrogenated oils, trans fats, high fructose corn syrup. Get rid of margarine and use olive oil instead of other oils used to fry food.

6. June – Get at least 8 hours of sleep every night. this should be easy.

7. July – Go meatless at least one day per week. And if you really want to challenge yourself, go meatless 3 days per week.

8. August – Meditate or just sit in silence 10 minutes per day. And do this every single day!

9. September – Kick it up a notch! Increase the time and/or intensity of your workouts.

10. October – Eat good fats and get your Omega 3’s with foods like salmon and walnuts.

11. November – Be gratful. Gratitude is good for your health, so practice it daily.

12. December – Meditate or sit in silence 10 minutes every day. Or try one more time a challenge that didn’t worked at the first time.

I encourage you to change your behaviour, to make small changes like the ones in this challenge. At the end, the winner in the game of weight loss is not who loses their weight the quicker, is the person who keeps it off the longest. GET IN GET FIT…STAY HEALTHY..



Source : fiitnessplus


How Much Should I Eat Per Day To Gain Muscle Mass?

In order to gain muscle mass, you should take in about 15 calories per each pound of your body weight. If you have 180 pounds, you should eat about 2700 calories per day to gain muscle mass.
Of course, if you’re doing exercises daily and you’re burning about 500 calories through your fitness routine, you will add 500 calories to your daily calorie intake. So in this case, a 180-pound man should eat about 3200 calories per day to gain muscle mass.
But if you want to gain muscle mass, you can’t just eat any kind of foods until you get those 2700 calories and then stop eating. You need to know what kind of foods are good for your body and for your muscle gain goal. You need to know how many carbs, proteins and fats you should eat in a day to get those 2700 calories in and to gain muscle mass.

How To Gain Muscle Mass

Here is how you can calculate your carbs, protein and fats intake for a day, if you want to gain muscle mass:
  • 2 grams of carbs per pound of body weight. If you weigh 180 pounds, you should have about 360 grams of carbs in your daily food intake.
  • Between 1 and 1.5 grams of protein per pound of body weight. If you weigh 200 pounds, you should have about 180 – 270 grams of protein in your daily food intake.
  • 0.4 grams of fat per pound of body weight. If you weigh 180 pounds, you should have about 72 grams of fat in your daily food intake.
So if you note your body weight with W, here is the math behind gaining muscle mass (all number are for one day only):
  • CALORIES = W x 15 grams
  • FAT = W x 0.4 grams
  • PROTEIN = W x 1.5 grams
  • CARBOHYDRATES = W x 2 grams
Now that you know how many calories you should eat in a day to gain muscle mass, all you have to do is to find a perfect workout for you and add some physical activity in your daily schedule. This will increase your daily calorie intake with 100-500 calories, depending on the intensity of the workout you’re performing.
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How sex changes after a massive weight loss


Losing weight has many benefits for your body and also for your mind. In fact, even your sex life changes after you lose the extra pounds on your hips. Let’s see how it works!

Having a clean diet and training daily is very important for your physical and mental health. You feel and look better, you are not so exposed to many diseases, hormone imbalances or inflammations and your body listens to you and does exactly what’s  supposed to do. If you take care of yourself you feel powerful and people around can sense the difference. This is what happens in your intimate moments too!

When you get to your normal weight, you simply raise your good hormones level and this leads to a happy sex life. First of all, when you look better you feel better, and when you feel better you lower your stress levels. Many couples know that the main reason for not having an active and happy sex life is the stress. We all live in a stressful environment and this affects us in many ways, so we gotta be willing to do the best we can, to beat this factor. No stress means healthy libidos and more fun!

When you reach your goals and and get to the point where you feel better with yourself, you improve your confidence and  there are no longer depression-inducing hormones in your brain. Now you’ll be more playful with your partner and this will tottaly improve your experience.

Losing weight can improve your flexibility and you won’t be limited when it comes to try new positions. In this way you keep your sex life on track, you have fun and you are able to experience new things everytime. Dont’t forget! It is very important that you both try something new once in a while, if you want to keep the flame burning.

So do your best and stay in shape if you want to live a happy life, be more confident and experience great sensations with your partner!


How to lose fat and keep muscle

This is how to lose fat and keep muscle! Everybody is looking for muscle gains and wants to lose fat as fast as possible. It’s not easy, but it can be done!

At a basic level losing fat means burning more calories than we consume and most people think that dieting is the most important thing for achieving this objective. The truth is that restrictive dieting can also lead to muscle loss. You don’t always have to rely on a strict deficit to get the best results. It’s essential for you to know that the more muscle mass you have, the more calories your body needs. You have to eat quality calories to keep your muscle. You wanna know how to lose fat and keep muscle? Here are some rules for you to follow!


1. Eat good carbs. Carbs are “muscle-friendly” and you need them to fuel your heavy weight training and aerobic exercise. Carbs refill muscle glycogen and help you stay in a good mood. It’s very important for you not to feel deprived of foods containing carbohydrates. Make sure you also eat enough protein and good fats and have a well balanced diet.

2. Weight training is important. In fact, weight training is essential if you want to keep muscle and burn fat, so don’t hide away from the weights in your gym. If you are a beginner you’ll need to start easily and take advice from a DRS personal trainer.

3. Add at least 30 minutes of low-level cardio on your off-days. This will help you preserve muscle mass, will allow you to recover from your hard trainning sessions and will improve your metabolism.

4. Sleep enough. Sleep totally improves the quality of your life: it lowers stress responses, helps regulate the body composition and can help you burn more fat!



How To Make Alcohol And Weight Loss Work Together..(After you get into decent shape)

I have many friends who said that alcohol and weight loss can’t work together, and they gave up on alcohol in order to lose weight. And when there’s a special occasion, holiday or a party happening, they rejoice it by having one or two drinks.

However, I feel that like any habit that affects weight, consistency is the true key to achieve the goal and get fruitful results.

Therefore, if you don’t want to compromise your diet, follow these techniques to create a perfect balance between alcohol and weight loss.

Alcohol is not considered to be a healthy drink if you are on a weight loss program, but it does not mean that you cannot enjoy a drink or two without hampering your weight loss progress.

When you attempt to give up a habit that is ingrained around your environment like carbohydrates or alcohol, you end up failing.

Techniques To Handle Alcohol And Weight Loss Together

Here you will come to know about the techniques that will help you maintain the perfect balance between alcohol and weight loss. Let’s have a look at them:

  1. Gather detail information.
  2. Measure the correct amount of alcohol.
  3. Check out your portion of drink.
  4. Prefer to take only carb free drinks.
  5. Look out for the perfect mixer.
  6. Stop eating snacks with alcohol.
  7. Limit your drinking amount.

To apply these techniques in a full-fledged manner, it is better to understand these points in detail. So, let’s study in brief:


1. Must Acquire Detailed Information About Your Drink

Researchers say that people who drink in a controlled manner are less likely to gain weight than non-drinkers. Don’t be so happy because if you start drinking more than the moderate quantity, you have a huge chance of gaining excess weight. Therefore, you must know exactly where to draw the line.

2. Know The Correct Amount Of Alcohol That You Can Consume

For women, the amount of alcohol should not be more than a standard drink which is either 45ml of wine or 150 ml of beer. For a man, it can be twice of that, containing the same amount each time.

However, you should keep in mind that not drinking throughout the week and then suddenly gulping down 10 to 14 drinks in just one sitting will not be counted as standard drinking.

3. Always Watch Your Portion Of Alcohol

A recent study has found that the average amount of alcohol or liquor served at bars and restaurants is more than a standard drink.

Moreover, ordering a cocktail instead of a bottle means extra 4 bounces as the alcohol is mixed in the form of smoothies like a margarita in a mug that contains not less than 500 calories, which is much more than an entire meal.

Therefore, whenever you order a drink or a cocktail, you should keep an eye on the amount of alcohol poured in your drink and thereby, adjust it accordingly.

Basically, the one drink you paid for contains one or a half of it. When you prepare a cocktail at home, grab a scale to measure the amount of liquor you pour in, or you can use a retro which is a small glass that shows the exact amount of wine or alcohol served.

4. Choose Carb Free Drinks

Vodka soda is the most popular choice for a cocktail because both vodka and club soda are carb free drinks. On the other hand, wine and beer contain more carbs.

Having a glass of beer regularly means you are consuming 10 grams of carbs every day which is almost equal to a half cup of brown rice. Therefore, if you wish to have a drink while taking a meal, you must check the carb content both in the drink and in the meal.

What are the types of carb free drinks? Carb free drinks or low carb drinks are very helpful to keep you healthy and refreshed. Take a look at some carb free drinks:

  • Iced tea;
  • Roseberry lime Fizz;
  • Coconut and vanilla ice cream shake;
  • Lemonade;
  • Chocolate-cream shake.

5. Look For The Best Mixer For You

It is no doubt, a good idea is to avoid sugary cocktails such as margaritas, which contain more than 500 calories.

If you really want to add a sugary mixer to your drink, you can go ahead and add coconut milk or pineapple juice. For creating a cocktail base, try unsweetened one and add rich antioxidants like fresh mint and ginger which will give you the ultimate flavor of a cocktail.

6. Stop Alcohol Induced Eating

You are bound to eat in excess after drinking because consuming alcohol creates a big appetite. This ultimately makes you binge on food. So you should be able to avoid eating unhealthy or calorie rich foods once you consume one or two drinks.

Therefore, it is advised that before starting a wild party, you just fill up your appetite with some low carb and healthy foods. This will keep you away from reaching out for cookies or chips. If you want, you can have some fresh fruits, popcorn, and veggies along with it.

7. Limit Your Alcohol Intake

This is an important tip to follow if you are on a weight loss regime. You should try to reduce your intake of alcohol. If you think that you are drinking too much for a long time, plan for outings or meetings that do not involve drinking alcohol.

For example, go to a movie with your friends, go to a paintball game, or to a bowling night. There are a lot of non-alcoholic options to spend your night out with your friends.

Hope these tips prove to be helpful for you to maintain a perfect balance between alcohol and weight loss. However, I always recommend my friends/clients to stay away from alcohol when following a weight loss diet.




Protein Myths Busted.How Much is Too Much? (Especially for my beloved Trainers)


You’ve heard that too much protein can be bad for your health, but is it true? Get the real answers, based on research.

As a trainer, you’ve probably heard it all when it comes to protein:

Too much protein will destroy your kidneys.

            A lot of protein makes your bones weaker.

            Only professional bodybuilders need that much protein.

There are myths galore about protein, from how too much is damaging to your body to the idea that protein isn’t that important unless you’re a serious lifter.

The truth about protein is that it is misunderstood.

Protein is an essential nutrient that plays a huge role in helping to keep you healthy and is essential to building muscle mass. And those statements about bone strength and kidney function? Totally untrue, in fact the opposite is true.

Protein actually plays a role in preventing osteoporosis and strengthening bones. And there is no evidence that a healthy person will get kidney damage from a typical high-protein diet.

You probably already know some of this, but you need to be able to convince your clients and people who ask you for fitness and nutrition advice. Tell them why getting enough protein is so important:


  • Protein builds muscle mass
  • Adequate protein is needed for post-workout recovery
  • Protein in the diet supports fat loss
  • Protein is important for a healthy immune system and connective tissue
  • Insufficient protein skews body composition

So, we know protein is good and necessary, especially if you’re active. But can there be too much of a good thing?

Sure, too much of anything is always possible, but with protein, that danger level is much higher than most people realize.

To convince the people that they are definitely not eating too much protein, and in fact that they might even need more, let’s take a look at the myths about protein and bust them wide open.

Protein Myth #1 – A High-Protein Diet Damages Your Kidneys


Think of the kidneys as our body’s water filter. They get rid of unneeded substances, metabolites, and other waste from the body.

And yes, kidneys play a crucial role in metabolizing and excreting the nitrogen byproducts from protein digestion. But, this doesn’t mean that eating a lot of protein will overtax your kidneys.

One reason this myth has perpetuated is that research has shown a high-protein intake can increase how hard kidneys work—for people who already have chronic kidney disease and damaged kidney function.

Multiple studies concluded that healthy individuals will NOT develop kidney disease or impaired kidney function from increased protein intake. 

To get into a little more detail, what the researchers found was that increased protein intake does change how your kidneys function, leading to hyperfiltration—but this isn’t a bad thing.

Hyperfiltration is evidence that the kidneys are adapting to higher protein levels in the diet. They are simply doing a better job of metabolizing increased amounts of protein.

Think about people who have donated a kidney. That one kidney left over suddenly has to handle more protein. If higher levels of protein damaged healthy kidneys, we would see it in donors. But we don’t. That one kidney just adapts and donors have no increased risk for kidney disease.

Need some more evidence?

Researchers have found that bodybuilders and other athletes who consume high protein diets are also not at a greater risk for kidney damage or disease. These people may consume more than 2 grams of protein per kilogram of bodyweight, much more than the average person eats per day.

Protein Myth #2 – Too Much Protein Weakens Your Bones


The idea of protein leading to weaker bones comes from the fact that protein increases the acidity of the body, and that this causes calcium to leach from the bones to counteract it.

Excess acidity has been found to lead to bone weakness, but protein is not the culprit. 

As a matter of fact, protein in the diet has the opposite effect: it strengthens bones. Increased protein in the diet leads to greater levels of insulin-like growth factor-1, better calcium absorption, and more vitamin D.

All of these effects act to strengthen the bones.

And that’s not all. More protein in the diet, combined with weight training increases muscle mass and strength. This is especially important as we age and naturally start to lose muscle mass. Having more muscle is associated with greater bone density.

So How Much Protein Do You Actually Need?


Now that you explained to the naysayers that more protein is better, how much should you recommend?

Currently the FDA recommendation is for 50 grams of protein per day for both men and women. This is a very general recommendation and isn’t accurate for people who are really active.

For people who work out, for athletes and trainers, more protein is necessary to build muscle and aid in recovery.

Personally, I have not found any studies showing that 2 grams of protein per kilogram of body weight is harmful – although I’m still doing my own(DRS) research on that intake (if you find any, please leave the link or study in the comments section!).

For anyone who is moderately to extremely active, 2 to 3 grams of protein per kilogram of bodyweight is a good general guideline.

This means that for an athlete who weighs 175 pounds (this is about 80 kilograms), protein in the range of 160 to 240 grams per day is reasonable, much more than the FDA recommendation.

While helping people figure out how much protein to eat, it is important to keep in mind that too much protein can be harmful for anyone with kidney disease or kidney damage.

Unfortunately, chronic kidney disease is known as a “silent disease.” Symptoms are hard to detect, but you can get some simple tests done at your doctor’s office to find out if you have any issues with your kidneys.

A serum creatinine level test or a urinary dipstick test for proteinuria will tell your doctor if you have any kidney damage and whether or not you need to be careful about protein intake. For anyone with kidney damage, an intake of about 0.6 grams per kilogram is recommended.

Now you have the myth-busting facts to go help your clients, friends, and family make better choices about protein—go forth and change some minds.

Source :


Thermogenic Foods That Really Burn Fat

Are you looking for some ways to lose body fat without too much physical exertion? Is it possible to lose weight by just dieting? Am I in a weight loss plateau? If this sounds like you, then you need some practical ways on how to start weight loss the right way.

Well, most people talk about fitness as if they know exactly how to reduce weight fast. People offer slimming products, diet plans, supplements and even suggest surgical procedures just to achieve quick fix weight loss.

But did you know that you can reduce weight by just eating the right foods? Yes, thermogenic foods helps burn fat while it effectively elevates your metabolism.

Thermogenesis is a process of heat production in all living organisms, humans included. This process is initiated depending on locomotion and movement of the muscles. There are three methods of thermogenesis:

Exercise-associated thermogenesis;
Non-exercise activity thermogenesis;
Diet-induced thermogenesis.

Basically, you can achieve thermogenesis by simply picking the right foods to eat. Thermogenic foods can increase metabolism and calorie burning by triggering or enhancing thermogenesis.

Though physical activity (exercise-associated thermogenesis) is your body’s primary tool in maintaining healthy metabolic functions; a big percentage of your weight loss program can be achieve through diet-induced thermogenesis.

5 Best Thermogenic Foods

So to give you ideas on how to take advantage of natural weight loss, below are the best thermogenic foods that can effectively burn fat.


1. Green Tea

Green tea is probably the most popular slimming tea in the world. Known as a natural fat burner and antioxidant provider, green tea is also the bestselling tea drink in the market today.

Why green tea? Well, this tea contains caffeine and catechins, which are both proven to stimulate thermogenesis and have the ability to boost metabolic levels.

Catechins in green tea helps in elevating thermogenesis by simply inhibiting a fat-storing enzyme. Catechin is also clinically proven to be the most pharmacologically active compound of all types of polyphenols.

2. Lentils

Lentils are another thermogenic foods that can easily help you lose weight.

According to expert dietitians, a one-half cup of lentils can provide over 3 grams of resistant starch. Well, normally starch is not a good thing but I am talking about resistant starch which is beneficial in boosting metabolism that results to fat burning processes.

Aside from that, lentils are also extremely satiating because they fill your stomach easily, so you can avoid mindless munching. Lentils metabolize slowly, making your body to use more energy during digestion.

3. Chili Peppers

Chili peppers increases thermogenesis quite effectively than most known herbs on the planet. It can easily elevate your metabolic rate and kick starts a potent fat burning effect. Aside from being a thermogenic agent, there are a lot more capsicum benefits that you can get from this tiny spicy herb.

4. Lean Meats

This is probably a no brainer for you as lean meats are the most thermogenic of them all. Diet-induced thermogenesis can be achieved effectively if you follow a high-protein diet, which experts suggest to be the most thermogenic type of dieting.

You can get protein from lean meats such as poultry and red meat, but eggs and nuts are also good sources of protein. According to studies, you can burn 30% of the calories the food contains during digestion.

5. Whole Grains

Did you know that eating fiber rich foods such as oatmeal and brown rice can double your body’s capacity to burn calories and fat? Experts suggest that eating whole foods can significantly boost thermogenesis which can burn about 50% more calories compared when you consume processed foods.

Whole grains are also packed with protein, B vitamins, fiber, minerals and phytochemicals which are all beneficial to your health.

These are the thermogenic foods that can effectively burn fat, promotes healthy metabolism and provides overall wellness. Combining a sensible diet that promotes thermogenesis, along with regular exercise will definitely lead to natural, rapid and safe weight loss.

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Lose Weight Without Going On A Diet

10 Tips To Lose Weight Without Going On A Diet

Lose weight without going on a diet. Yes, it can be done if you follow these 10 tips:

1. Your plate can be a problem. Use a smaller plate than your regular if you want to lose weight. It has been proven that if you eat a fixed portion of food from a large plate, you feel like your portion is a small one and eat more. If you eat the same portion from a smaller plate, the meal seems too much and consistent and you’ll eat less.

2. If you use a small fork you eat more. Researchers believe that if you eat with a smaller fork you will feel like you are making slower progress in satisfying your hunger, so you’ll eat more.

3. If you are a woman eat with men and you’ll eat less. Women want to look sexy and delicate, and a huge hunk of meat on the plate clearly doesn’t show that.

4. Try always to read the label and do so to get used to the healthy dietary choices. It can be in a supermarket two foods that look the same but the fat content is different. If you read the food’s label you’ll eat healthier.

5. As I said in another post, drink two glasses of water before every meal. The water fill the stomach and you’ll eat less.

6. Avoid light at night, turn off your TV and PC or Mac if you want to stay fit. A study showed that people who are staying into the light at night have gained more than those in darkness.

7. Don’t keep supplies of snacks in your home. If you have around chips, chocolate, waffles or any other snacks, you’ll be a thousand times more tempted to eat than if you had to go to the neighborhood store to buy those snacks.


8. A study showed that a bowl with salad placed prominently in a school cafeteria increases vegetable consumption by 250-300% per year. So place around a few bowls with fruits and veggies.

9. When you eat with your friends you eat more than if you eat alone or with a stranger.

10. When you see a fitness ad your mind goes like this: “I can eat anything now because tomorrow I’m going to the gym.” Avoid fitness ads if you want to lose weight without going on a diet.

There are many types of diet, from the healthy to the custom diet. Some are exaggerated and can do you much harm. But if you want to lose weight and just can’t follow a diet, these simple tricks will help. They are based on research and are recommended by specialists.




Very often people I know talk about losing weight vs. losing fat. Here is the truth!

I’ve always said that the scale is not so important when it comes to healthy weight loss and the process of losing fat in a healthy way. Fat is stored energy. It’s not wrong and it’s not bad. It’s there by design and will always be there, unless we don’t want to live anymore. It’s very simple: we eat so we can live. A part of everything we eat is used for thinking, moving, breathing and a part is stored in fat cells for later.

When we reach adulthood the number of fat cells in our body remains the same and we can think of them as pockets. We can fill or empty these pockets, but we can’t get rid of them. So, the fat cells can get smaller or bigger, but they cannot disappear.

Fat is basically the fuel that we use to keep our feet on the ground when we need it the most. Think of the human body as an organic machine which works due to the food we consume. When there is a shortage, our body enters the reserves created in the stored fat. Once the body starts consuming this fat, it only remains the carbon dioxide which we exhale.


To speed up this process and make the body enter into stored reserves, there are two options: diet and exercise.


Just dieting will do nothing more than to deprive the body of nutrients and it will force it to enter the reserve we talked about. Yes, you’ll lose weight very fast, but your body will be shocked. This means that all the weight you lost will be back on your hips faster than it went off. This fact was proven and I’ve seen many people I’ve worked with making this mistake and regretting it later. This happens because of the body’s safe system and self-preservation. It takes precautions so this will not happen again and the organs will function properly.

Any type of diet will help you lose weight on short term and every time you’ll try a new diet, the way your body responds to it will change and it will become harder to lose that fat. Losing weight too quickly is not healthy at all.


Overweight is a serious problem. Many years ago people who had this problem thought they can solve it fast by dieting, but now we know more. Dieting is not enough if we want to lose weight in a healthy way, so we need physical exercise. Exercise forces the body to acces the fat reserves and also helps you build muscle.

Until now we could use the term “weightloss”, but now that we also work our muscle, it’s very possible that the scale won’t show any difference. This is why I tell to my clients to not use the scale, but to observ if the clothes look better on them or if they feel better.

Of course you’ll continue to lose weight because you’ll empty the fat cells. The difference is that you don’t now the exact number of kg you lost, because in all this time the muscle mass will grow.. If you have a balanced diet and you train at least 3 times a week, you can measure your results in many other ways.

On the other hand, just the exercise won’t help you very much. To burn the fat and increase the metabolism, the body also needs a calorie deficit. So the best combination is diet + exercise . Make sure you follow a well balanced diet and train hard at least 3 times a week if you want real results!