Josh Perez Fitness

This is a good blog written by Cristin Dillon, R.D. and I do agree with her fitness tips, but the one major concern I have is her stance on not counting calories. Any fitness expert will know that it boils down to the First Law of Thermodynamics (Calories IN = Calories Out). You can have a great workout and burn off a 1,000 calories, but you can’t go home and consume 1500 calories, you just defeated the whole purpose.

I believe what Cristin did here was that she had a horrible diet to begin with. Then like she mentioned, made a switch to more health conscious foods and I’m sure she eliminated the fast fried foods and the little sugar munchies she had in between work and the drive home.

So essentially she was probably consuming around 2800 calories (just a guess because I don’t have her food journal, bodyfat, or weight) and then dropped them drastically when she started consuming healthier foods. My guess she dropped down to around 1200 - 1500 calories which created a caloric deficit of 1300 - 1600 calories a day, and therefore caused the weight loss. One pound of fat = 3500 calories, and I’m sure you can do the math from there.

Also, she didn’t differentiate if it was all fat or muscle she lost, or a combination of both. Generally with not counting calories you tend to lose a ton of muscle. We all know with the more muscle you have: the more calories you will burn even while at rest, or reading a blog.

If you want a way to Burn Calories Faster then read this article.

Lastly, one great way to track you food journal entries is one uploaded on a website for you and great place to do that is here: Calorie Counter at MyFoodDiary.com

Here is Cristin Dillon, R.D. original blog entry:

I’ve never been a big fan of counting calories. In fact, in the past year, I have lost about 30 pounds without counting a single dietary digit. Sure, I know recording everything you put in your mouth can help peel off pounds, but I also know that obsessing over calories makes you more likely to eat lowfat, low-fiber foods that wouldn’t satiate a starling.

Instead of crunching numbers, I munched on healthy food to become a weight loss success. If a food lover like me can do it, you can, too! Try these tips:

• Pick up produce. Have at least one fruit and veggie at every meal. On busy days when I know my lunch won’t have a smidge of green in it, I have two fruits at breakfast; I toss berries or peaches into my nonfat Greek yogurt and sprinkle it with granola. I love asparagus, green pepper, sun-dried tomatoes, sprouts, endive and more. Fruits and veggies are high in fiber, which staves off hunger. Shoot for nine servings daily. It sounds like a lot, but if you don’t have to be a rabbit to reach that goal. Eat a salad at lunch or dinner, and you’re there.

• Snack smart. Add protein (such as a stick of lowfat string cheese or Parmesan) to your between-meal bites. Research suggests protein may enhance the effect of leptin, a hormone that reins in appetite. I love hummus and dip veggies into it instead of pita bread or crackers. Protein is also filling and can help curb cravings for chips, cookies and the like.

• Sip more water. Dieters who swapped sugary drinks for water lose weight, but those who gulped the most H20 peeled off the most pounds, according to a study at the meeting of Obesity Society in Boston. Don’t love agua? Try the flavored kind but check the label for sugar content (it should be below 8 grams per serving).

• Map out your meals. A little attention to portions can help you eat less and still stay satisfied. Start by using a salad dish (8 inches in diameter) and divide it into quarters to help keep helpings healthy. Half the plate should get veggies, top another quarter with lean protein (3 to 6 ounces of fish, chicken or tofu) and the last quarter with whole grains (1/2 to 1 cup of brown rice, sweet potatoes or whole wheat pasta).

• Eat every meal. When you wait longer than five hours between bites, your body may release extra cortisol, a hormone that can increase appetite. I call it “hangry.” I get hungry and angry: My stomach starts to burn and my brain gets annoyed at every little thing. Then I eat whatever is in front of me, usually a cookie or other sweet, empty-calorie treat. I realize I’m putting out the “hangry” fires, but it is better not to get there in the first place!
Blog, by Cristin Dillon, R.D.