e-book Yes You Can: The Achievable Diet

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Oh wow. Thanks for a well written article. It speaks to me. Just lay out the cogent points in six to eight bullets and deliver the work product of concise information. Small issue with your suggestions for healthy eating- please reconsider suggestions soy milk as an alternative for healthy options for dairy. Mostly because soy is more likely to build inflammation in people, keeping them from being active and soy is a top 8 allergen, which is actually more common than dairy sensitivities.

When a health site mentions adding in food that is highly modified it makes me wonder about their qualifications. But thank you for the calorie calculators as those are very helpful and honestly tracking calories consumed is essential. The problem with all these studies is the next one will say something different. Remember when eggs were bad for you all the cholesterol now they are good for you. Beef was bad for you as well as pork. Now pork is the other white meat and beef is ok too.

Then there were the fats and all fats were bad for you then they discovered that there are good fats and bad fats. This is why the diet industry is making billions of dollars because people just keep believing the next big thing or doctor or study or system or piece of exercise equipment.

B. Nutrition/ Diet discipline

Great article, thank you! Because of my height I have been told to eat cal. I have gained Lbs. You mentioned a certified sports dietitian might help. I am thinking that is what I might need. Thanks for this article. I excise 1 hour 5 days a week.

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I need help. This comment is for FitBit Editors, not Tracy.

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Please give consideration to the message s that you are sending before you push out an article. Try This! You need to loose weight? I have a problem with belly fat and consistency. If I eat no meat and no sugar then the belly fat disappear. I walk 4 miles at least two-three days a week with cardio. My breakfast consist of two boiled eggs and coffee, lunch varies dinner also and sometimes I eat sweets after dinner.

Signed HELP. I hate eating breakfast, so,e mornings when I do I feel,nauseaus the rest of the day….. Which leaves me at Not sure if that gap is too much or not.??? Steven Gundry. Just an improvement suggestion — It would be great for fit bit accessories to calculate the deficit automatically and give warnings when enough logged data. Is this a mistake or is it that i am not getting it? The word less confuses me. That sounds like a real lot! Certainly, this works. The problem is that it does not last forever. Now I have found something that works better.

About the diet

Google on LCHF, low carb high fat. I lose weight. It is important to eat foods containing carbohydrates, protein and fat that are beneficial according to body weight. Tracy: I am so happy and impressed that Fitbit has a dietitian doing their nutrition articles and advice. Good on you! If you are not seeing loss for a short period of time, it is likely water weight or normal body weight fluctuations.

Keto diet is not good for you long term - nutritionist caution against popular loss plan

If you are not seeing loss over a long period of time, you are not eating at a deficit. Period, end of story. There are a hundred ways to track incorrectly and as someone who frequently helps individuals new to weightloss troubleshoot their diets, I have seen them all. If you are eating too little, your gall bladder will begin to produce gall stones and you may experience heart murmurs or other more serious symptoms. Trust me when I say you will NOT stop losing weight, however.

Have you ever seen someone starving to death who is overweight? I have lost lbs since July 5th, by eating calories a day. You can safely subtract up to cal from your TDEE and eat that amount as long as it is in the calorie range. If you are short, you can safely eat a bit less and if you are tall, you should eat a bit more as a minimum. If you are losing MORE than 1lb per week at a cal deficit or 2lb per week at a cal deficit, THEN you can start adding cal to cal back into your daily diet in order to account for your exercise.

However, you cannot trust the estimates given by your fitbit or exercise equipment.

The reality is even burning cal takes a lot of effort, so it is better to err on the side of caution if you want to see results. Last July I started with a personal trainer, I wanted to lose a stone, I have lost 16lbs slowly and feel great, more alert, more energy, sleep better. I get on the scales every morning which enables me to monitor weight daily.

I no longer use my PT but this is what she taught me. CUT the carbs, i have sugar in my tea a couple of times a day. I eat poached salmon 4 times a week with salad, and sometimes half a baked sweet potato for dinner, the other days I have boiled eggs or simple omelette.

I do have salad dressing,small amount. I have salad with boiled egg, nuts, raisins, chia seeds pumpkin seeds for lunch. I make this and take to work. I allow myself one biscuit treat in the afternoon if been busy. My main change was breakfast, i never used to eat breakfast. Now i have blueberries, greek yog, tsp honey, porridge oats EVERY morning, i take it in a tub ready made for work. My fitbit has helped me hugely to monitor by exercise and diet.

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I do sessions in the gym which include 20 mins cardio then free weights. This routine keeps my metab rolling on and burning calories. I actually feel like i eat more now but its GOOD food not sugar and carbs which leave you empty and hungry. My ave step count last week was a day. I always try to ensure my steps outway my food input. I know its hard guys, but believe me if you can get your head on board with you, the will to do it, you will, and once you start to see the results it gives you the confidence to continue. You HAVE to be honest with yourself, no sneaky treats…. I really liked the article.

Very helpful information. However, I didnt like the photo of a very thin person intimating that they are having trouble losing weight. With the entertainment industry sending us messages that we have to be stick thin, we dont need the fitness industry doing the same. The article in interesting.

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Any suggestions? My intention is not to lose weight. You must have a proper routine for your workout activity be it gym, yoga, running, swimming, zumba etc. Proper routine means a set time, set duration of workout, set exercises for each day. The same way you are required to be disciplined in your diet. Diet really plays an essential role in achieving your goal of fat loss, muscle building, weight loss etc. A proper diet routine means meal plan of every day, gap between each meal, nutrition of each meal Protein, Carbohydrates, Fats, Vitamins and Minerals , No junk etc.

In order to grow your body for muscle building or weight loss sleep is again an integral part of your journey. If you stay awake for late or there is no set time for you to sleep then my dear you are wasting your workout and nutrition both. The body needs proper time to recover. You need at least 7 hours sleep if you are an active athlete or a workout person. Maintaining a journal will help you to be disciplined in all the areas.

You should maintain notes on workout, diet calories, macros, micros ad your progress fat loss or muscle building. This will definitely motivate you to pursue your goals. This is necessary; if you follow the same kind of workout for long term then your body will hit the plateau where it reaches to a point when you are not able to see results.


In order to achieve the desired destination, one must follow a good workout and have a right diet for a long duration of time if he or she is motivated. Hope this will help. Please let me know in your comments about your motivation factors. Your email address will not be published. February 28, Gaurav Sharma Leave a comment. And it is harder to maintain it.

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