After taking her measurements, I asked, “What do you think happened this month?” My client replied, “I am not sure. Maybe it’s because I have missed a couple of sessions here.”

“Yes, a complete week and many days here and there.”

“Yes, I think I only came one time one week and two times the other week.” She thought a moment and said, “I don’t think I have been eating terribly.”

“Tell me about what you can remember.”

“The only thing that I ate was an energy bar.”

“That is all?”

She took some time to think and started talking about her favorite dishes. I replied, “I don’t think that would affect your weight gain this month. I don’t see anything wrong with that. You are eating real food.”

“Do you think adding sugar to my coffee will do it?”


“Every time.”

“Is that it?”

“Well, the energy bar I just told you, sugar in my coffee, a couple of drinks here and there.”

“How many drinks?”

“I am not sure. Not many.”

“What is not many? Can you recall?”

“Let’s see,” she once again stopped and thought. “I will say 2 drinks a night.”

“Let’s do the math; 2 a night is 14 a week. Continue…”

“A candy bar, I ate a sandwich with regular bread, I drank maybe 4 sodas this month,” she finally wrapped up her tally and then said, “I didn’t really think about it before, but it looks like I’ve been eating more of the bad stuff than I was aware of. Does everything add up?”


Many of us don’t think about how our decisions will affect our future

Instead of eating an apple, we eat the energy or candy bar. What difference will this make? Do you think in the long term it will make a difference? The answer is “Of course!”

“Let’s put some logic together.” I started to show my client some research I had done. “First, everything that has been refined and processed has almost no nutritional value, even though many claim otherwise. That means that these products offer very little to help the body, and even then the nutrition will be very minimal compared to the empty calories they contain.

For example, while a banana, apple or any vegetable or meat has real vitamins, minerals, protein and complex carbohydrates that the body can process and absorb and use for its benefit (such as potassium, fiber, calcium, iron, vitamin D, vitamin B-6, vitamin B-12, magnesium and others), processed foods have only empty calories, as mentioned.

It all adds up!

“Second, let’s do some math; when you are getting all the body needs from veggies, fruits and other whole foods, you are getting limited calories. For instance, a banana has 105 calories, an apple 95, 200 calories in a bowl of rice, 400 calories in a 6-ounce chicken piece, no calories in water and 250 calories in 30 ounces of veggies.

“Let’s say you eat 60 ounces of veggies, 2 pieces of chicken, 2 pieces of fruit and 2 bowls of rice for lunch, snacks and dinner. While your breakfast is ½ cup of oatmeal at 150 calories plus another piece of fruit, and you drink 10 glasses of water during the day. Don’t forget that you are getting real nutrients that the body needs to be healthy with all these choices. 500 calories of veggies, 300 calories of fruit, 800 calories of chicken, 400 calories of rice and 150 calories of oatmeal. That adds up to around 2,150 calories.

weight loss tips _2

“Now let’s modify that to what you’ve been eating: You replace your fruit with bars, your rice with bread, you add sugar to your coffee and you replace your water with soda and alcohol or just simply add those to your diet. Your caloric intake would increase 100 to 200 calories from sugar if you drink only one cup of coffee; from 300 to 400 from the bars, depending on the bar and how many you eat, estimating you do eat 2; 300 calories from 2 sodas; 640 calories from 4 pieces of white bread for a sandwich; and from 200 to 1,000 calories from alcohol depending on what you drink.

When you add these up it will be, more or less: 800 from chicken, 500 from veggies (if you want to eat your needed nutrients), 400 from bars, 200 from sugar, 300 from sodas, 640 from white bread, and 500 from 2 drinks, for a total of 3,340.

That is more than a thousand unnecessary calories in your diet!

“This is only an example for a person who thinks he’s eating somewhat healthily. Can you imagine the total for a person who eats fast foods, foods high in fats, pre-made foods and so on? Some people end up eating up to 5,000 calories a day, and these are some people that think their thyroid is not working.”

I continued, “Now wait, that is not all; what about your sedentary life? Even though you think you are active, what do you really do during the day — drive everywhere and walk in your house? What else? Some minimum physical work? Now, I could be wrong. You tell me.”

She replied, “Yes, true.”

Okay, so how many calories do you think you burn during the day? You are not only adding extra calories that your body doesn’t need, by not exercising you are also not expending calories and not increasing your metabolic rate. You are the one who admitted it. However, I am going to ask you again the question you asked yourself: Do you think all these add up?”

“It makes sense,” she replied attentively.

So I concluded, “If you eat more than a thousand calories, you need to exercise more than an hour to burn those calories and exercise even more to burn the extra fat you want to get rid of.

I don’t think living in the gym is a good idea. This is the reason why many people who focus only in exercising and don’t pay attention in their eating habits can’t lose weight. Every decision you make in life, even the most insignificant, will affect your future and your goals, and if you don’t have it planned, it won’t work. You need a plan.

We created one and you invested in it. Do you think after developing a plan you can just put it away and it will help you reach your goals? Something that will help you is to go over your plan every day to know what to do to get to your desired weight loss.”

If your goal is to lose weight and get in shape, pay attention to every single decision you make to get the best out of your day, week, month and life overall. It will affect your future. Developing a plan, reviewing it often, and following it carefully is the best way to get to your goal. Each factor will add up.

 Connect here with WatchFit Expert Sandro Torres 

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Pollyanna Hale Health and Lifestyle coaches
Lost 13 Kg in Total
Mel, 32y Location: London, United Kingdom Working with Pollyanna changed everything. I lost 13kg, got toned and have more energy than ever! Get same results!


Chriz Zaremba Fitness Consultant
Lost 45 Kg in Total
Chris, 50y Location: London, United Kingdom Lost 45kg after the age of 50 and now competes and wins physique competitions and runs marathons Check our weight loss plans