Archive for June, 2013

Rewarding yourself in your fat loss accomplishment

Let’s face it that any weight/ fat loss diet that works take some work to be effective. Any task even outside any diet that requires effort can be energy depleting, and no one in their right mind who can keep their sanity by just producing output (work) without receiving any trophy of appreciation. Here comes the importance of reward.


I came into a great realization today why I’ve been buying a lot of new clothes every time my family and I go to the malls. This is because I want to reward myself for working hard doing three jobs. Coming from an overweight background, upon dieting down to where I am right now, that probably contributed to my retail addiction to make myself look more pleasing. Hey, I earned it! I wasn’t able to wear all the clothes that I wanted to wear when my body was still covered with layers of fat. It is also undeniable that it makes us feel nice whenever we receive compliments from the people around us how great we look in certain clothes.

While context dieting solution makes you look good shirtless, we don’t walk shirtless all the time.

Sine we spend most of our time wearing clothes, then make it a fashionable/ stylish one. Even if you’re not a fashionista, wearing clothes that compliments what you worked hard for — something that fits you well can make us feel better.



What separates the models or celebs from the rest of us is that they always keep themselves in top shape that’s why they could wear anything they wanted to wear, or they can pull whatever hairstyle they wanted to do to themselves.

Buying new clothes as we lean down may be a short term reward; but it can surely create a temporary happiness which boosts motivation and self confidence to improve ourselves. In fact, one of my clients even said that buying smaller clothes will even keep him more accountable, from not going back to where he were before.

Or perhaps, reward yourself a trip and party in Vegas once you reach your ultimate fat loss goal…


Healthy eating is not automatically a fat loss diet


What is healthy eating?

According to, a healthy diet is one that helps maintain or improve general health. It is thought to be important for lowering health risks, such as obesity, heart disease, diabetes, hypertension and cancer. A healthy diet involves consuming primarily fruits, vegetables, and whole grains to satisfy caloric requirements, provide the body with essential nutrients, phytochemicals, and fibre, and provide adequate water intake. A healthy diet supports energy needs and provides for human nutrition without exposure to toxicity or excessive weight gain from consuming excessive amounts.

I put the word excessive amounts in bold because this is what most people tend to ignore on building a “healthy fat loss diet.” People often interchange the word fat loss diet and a healthy diet.” These two are completely two different goals, although we can make a fat loss diet healthy or vice-versa. To many people, we can probably picture a healthy diet in our head as a diet with plenty of vegetables, plenty of fruits, plenty of lean meats, some healthy fats, and an occasional treat here and there. The problem here is that many people neglect the importance of context. To explain things further, let us try to use a context of a 130 lb. woman seeking fat loss. Theoretically speaking, her maintenance calorie requirements is around 1,950 calories per day just to maintain her weight. Note that this numbers are based on her predicted calorie maintenance and may not necessarily be accurate in real world scenario because there are some variables that may affect her caloric needs based on her activity levels, individual body response, etc.

Now, let us assume that she is one of those people who believes that eating a healthy diet automatically leads to fat loss. Using the common perception of what healthy eating looks like based on common people’s definition of a healthy diet, let us try to put it in numbers:


If you look at what she ate in this particular day, one may perceive this as a typical healthy diet, but if we look carefully at the amount of total calories that she ate, she actually ate extra 128 calories on top of her predicted maintenance calorie requirements. Of course, no one gains weight overnight but if she continuously eat like this on a daily basis, at the end of the week, she would be eating an uncontrolled extra 896 calories. This is equivalent to 3,584 calories at the end of the month which is basically equal to a pound of fat which is 3,500 calories. As I’ve discussed in this blog, these uncontrolled surplus calories are what really makes people fat.

Please do not ever come to the conclusion that I am against healthy eating. In fact, I would highly encourage people to base the bulk of their diet from healthy, nutritious foods. I am just pointing out that a healthy diet does not automatically promote fat loss. Remember that in the context of fat loss, the primary determinant of fat loss is the presence of consistent calorie deficit.