Fact or Fiction

Let me just start off by saying that the media has become the ultimate source of false information. Unfortunately, all of us are bombarded each and everyday with so many diet and weight loss ads that it’s easy to become confused with what works and what doesn’t. With every flip of the channel there are ads for hydroxycut, Alli, Green Tea diet pills, detox programs, Special K diet, Jenny Craig, and the newest T.V spectacle, Sensa. For some of us we become enticed by the commercials showing before and after pictures that resemble this:

Wow I’ll try anything to look like that!

Ok here is where we start getting real. Weight loss is simple (unless there are other underlying problems). Our body can handle a specific caloric intake that allows us to maintain our weight. Once we know how many calories we can consume at maintenance we drop 500 calories from that total, thereby aiming to lose 1 lb per week. Pretty simple huh? It is πŸ˜‰

How do we calculate our caloric intake? Easy! Click here

Remember there is no exact number, but one always has a rough estimate so just play with the numbers until you see change on the scale.

Disclaimer: Do not expect to lose 1 lb a day or more than 2 lbs a week. It is incredibly dangerous and most always guarantees that it’s water weight along with the loss of muscle. Fat reduction takes time so be patient. If your weight does not decrease after 2 weeks then adjust calories and remove about 200 more. Patience is key. Remember weight loss isn’t about reaching a goal, it’s about leading a healthy lifestyle.

  • If most diet programs don’t work how do people loss weight?

Easy, just eat less than your daily caloric expenditure. It’s like we discussed, weight loss is all about calories in. The Twinkie diet, Yoplait diet, Cookie diet, yes they work because you are in essence eating less than your maintenance. Is it healthy? No of course not. You are depriving your body of vital nutrients, vitamins, and minerals that we need to function. Appetite suppressants do just as their name suggests, reduces appetite so therefore you eat less. Do you really need to pay for a drug so that you feel less hungry? Mind over matter!!!

Weight loss is all about changing our mental state. Our body is trained to adapt to anything. Who says you don’t like fruits or veggies? Eat them all the time and soon you’ll love it. I was a girl who never touched a vegetable all throughout my childhood and now it’s a basic staple in my diet. Anyone can lose weight, you just REALLY have to want it. I’m not saying it’s a walk in the park but once you get the hang of it your body will thank you for it.

Most diet books and other programs treat people like a one size fits all. Not the way our body works. Of course everyone loses weight eating 1000 calories a day because it’s completely insane!!! An average woman can lose weight eating 1500 calories and for those who are heavier and taller can easily eat 2000 calories and lose weight. Why starve your body and be miserable?! My way of eating is not dieting. Yuck I hate that word. Sounds like I’m eating lettuce all day. I have just chosen to rewire my way of thinking into foods that I love and eating a sensible portion.


You CAN eat ice cream and lose weight. You CAN eat a brownie and lose weight. Gasp!!! Did I really just say that?! I did πŸ™‚ Well what about pizza, a hamburger, fries…?!! YES you can and no not the nutrisystem ones πŸ˜‰

Hmm… Well are those saved for a cheat day? No these are foods that can be eaten everyday. What’s the secret?

There is none! It’s simple, say you eat a cookie that is 200 calories. Ok well now you have to rearrange the rest of your day and eat less of whatever else you had planned. 400 calories of ice cream? Cut calories from another meal. Now I don’t do this everyday because 400 calories of nutritious food can fill me up for awhile whereas ice cream is just one of those foods that never seems to fills my tummy.


Oh boy these are some good ones. Sad part is most people swear by them 😦

  1. Eat 6 small meals a day to speed up metabolism and control hunger
  2. Don’t eat carbs after 6pm or they will be stored as fat
  3. Exercise 7 days a week
  4. Reduce calories to 1200 for rapid effective weight loss
  5. Detox is the best way to cleanse the body and lose weight
  6. Girls should not lift weights because it makes them bulky
  7. Eat only clean foods
  8. The body can only consume 30 grams of protein at one time
  9. Eating every 2 to 3 hours is essential
  10. Brown rice is better than white
  11. Breakfast is the most important meal of the day

OMG the list goes on and on…

To learn the truth, you might wanna read up on some articles by 2 of my favorite fitness/nutrition gurus:

Martin Berkhan

Alan Aragon

To keep matters simple:

  • Yes you can eat carbs, even after 10pm
  • You don’t need to exercise everyday, muscles need time to rest and recover especially from weight training
  • 1200 is completely unnecessary unless you are a very small petite woman
  • Detox programs are complete nonsense. Don’t waste your time and $$. You can feel the same health benefits by eatingΒ  wholesome foods
  • Weights do not make girls bulky!! I bench press, deadlift, etc… and I am not bulky. It takes other sources steroids to get to that level
  • Never use the word clean food. We all have our own definition of what is clean. For vegetarians meat is unclean. To the Jewish community if it’s not Kosher it’s not clean. Get it? Dirty refers to food that fell on the floor.
  • The body most definitely does not only retain 30 grams of protein in one sitting. Don’t believe me? Click here
  • No one needs to keep a lunchbox with them to eat every 3 hours. Some people eat 6 times a day, others eat 3, some eat 1 large meal a day. Whatever is most convenient for you.
  • If you wanna know more about brown rice versus white we have rice wars!
  • Remember if you don’t like breakfast or aren’t hungry in the morning, you don’t have to eat. Skipping breakfast will not make you fatter. Now skipping breakfast and overeating for the day will.

Take home message

I hope you guys learned something and aren’t afraid of the road ahead. It’s not painful I promise. One thing that I cannot stress enough is knowing how much you are eating. Some people are good with eyeballing portions. I for one am not, which is why I use a food scale.

This is my baby. The Eatsmart Precision Pro. Best ever! Changes food from grams to ounces, etc.

It might be a bit overwhelming at first but once you get the hang of counting calories there is no going back. IMO it’s the most accurate way of knowing exactly how many calories I am consuming.

I believe that success lies within us all. Don’t fall for the gizmos and gadgets that promise weight loss. You have control to turn it around. No matter how much weight you need to lose it is possibly to melt the fat and keep it off. I’ve seen it happen with my own eyes and I’m grateful for being a part of my boyfriends tremendous transformation.

He did it!

Complete body transformation down from 320 lbs to 188 in 2 years. Anyone can do it, just have faith and fuel the fire of desire.

My prince πŸ™‚


10 Comments Add your own

  • 1. doctapeppa  |  01/18/2011 at 1:06 pm

    The problem with people losing weight is a simple one, in my opinion: Desire. Sure, anyone who’s overweight will say they want to lose weight and they may even try to but that’s not enough. They have to really really want it and when they do they will inevitably lose all the weight they want.

    The commercials and the “quick weight loss” diets are targeting the most common type of overweight person and that’s the ones without real desire. If their desire is weak then they are only willing to lose weight as long as it’s convenient or easy or quick. Most of these methods even actually work and people will actually lose weight on nutrisystem and on the brownie diet but that’s destined to fail from the get-go. Your body is wired to overeat as a method of self preservation. To achieve long lasting weight loss requires a very large amount of effort, not just during the “weight loss” phase but for the rest of one’s life.

    True weight loss, meaning: life changing, total body/health transformation requires the one thing that will get you almost anything you want in life: Desire.

    The person with true desire will lose weight no matter what they do.

    Excellent article, Jenny. Keep up the good work. Each post you make is better than the last. I’m very impressed and very proud of you.

  • 2. april  |  02/10/2011 at 3:20 pm

    I LOVE THIS!! I agree 100% with everything you said.I hate how the media puts out that crap- and so many people go along with it!

  • 3. Cara @ ChicMeetsHealthy  |  03/02/2011 at 10:36 am

    aww I love this post! it really puts things into perspective. diets are fads, eating healthy and working out should be made into a lifestyle!

  • 4. cupcake dynamite  |  03/11/2011 at 10:02 am

    I love this page!! We share the EXACT same theories on fitness/weight loss/diet etc… sing it, girl! You are awesome!

  • 5. katshealthcorner  |  03/18/2011 at 1:23 am

    Jenny, I absolutely love this page!!! πŸ˜€ I couldn’t have said it better myself. πŸ™‚ You are such an inspiring person!

    I adore your blog!!!! πŸ˜€

  • 6. Alexandra  |  03/27/2011 at 4:32 pm

    Hi Jenny! Wow, your posts are so informative! Those 11 myths, well most of them I thought I had to swear by. You’ve added a whole new dimension to my thought process on protein consumption and eating carbs after a certain time.

    Keep up the great work, love your blog! πŸ™‚

  • 7. Alyssa  |  03/29/2011 at 2:41 pm

    I LOVE this, Jenny! So impressive.

  • 8. eva626  |  03/30/2011 at 9:04 pm

    you are so cool!!! great stuff here… and an incredible transformation. you both must be so proud of yourselves…lovely blog!!

  • 9. Jennifer@ knackfornutrition  |  05/09/2011 at 12:05 am

    Hey! I just found your blog and have spent the last 45 minutes scouring your old posts. I absolutely love it and am very inspired! I can’t wait to read more!

    • 10. Jenny  |  05/09/2011 at 6:10 pm

      Thanks!! πŸ™‚


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