Select Page

Hopefully you have read the last blog article about why simply cutting calories from your diet is not a healthy or sustainable type of weight loss plan. In order to lose fat, gain muscle, and maintain your healthy lifestyle and fitness goals, proper nutrition must be combined with a strict exercise regiment.

The purpose of exercise in association with weight loss is to boost your metabolism to burn more fat and build muscle. However, these goals will be neither achieved nor maintained without the proper fuel for your body. Your diet should compliment your workout routine in order to achieve the best results.

First things first, food choice is so extremely important! I cannot reiterate enough how important it is to chose the right foods for your body. A lot of people have diet problems because they do not look beyond the calorie count on a food package. There is more to food choice than simply calories. Let’s say that you want to keep your breakfast at 500 calories a day. A pack of Poptarts (2 pastries) and a glass of milk will be right around 500 calories. However, for 500 calories, you could also eat:

  • a cup of Kashi Go Lean cereal with milk
  • a hard boiled egg
  • a cup of fresh fruit

So, which do you think is the healthier option? Both options have about 500 calories, but the second options contains 3x less fat and only a fraction of the preservatives found in a Poptart. Not to mention, the second option has more protein and carbohydrates which will fuel your body through your workout (or stressful workday) and leave you feeling fuller longer.

Once you establish good food choices, it is important to pick a nutritional guide that complements your fitness goals. For example, gaining muscle will have different dietary requirements than just losing fat. For all of your fitness goals, however, it is important to abandon the idea of eating three meals a day. Your body is a machine and is constantly using energy, especially when adding exercise to the daily routine. In order to maintain a high metabolism throughout the day and give your body the proper amount of fuel, you should eat small, balanced meals every 2-3 hours.

Matt Busacca, Exercise Physiologist and Certified Strength and Conditioning Specialist, explains the importance of eating several small meals throughout the day:

“Eat 4-5 smaller meals throughout the day. Keep a low fat intake. Make sure the fats you do intake are healthy fats. CARBS ARE STILL IMPORTANT!!!!! CARBS ARE STILL IMPORTANT!!!!! You and your body are going to need energy to perform metabolic function and make it through the day with a smile. Use fruits, Veggies, and Nuts as your snacks in between meals.”

For more information about nutrition and weight loss, or to set up your personalized fitness plan today, contact Julie Ashlock with MBJ Health and Fitness at Have a great diet plan or success story? Share it below!