Subscribe to Our Newsletter
Get motivating health and fitness articles sent directly to your inbox.
Cutting Edge Personal TrainingMarch 8, 2021

Avoid These 3 Diet Mistakes

It’s been said that 80% of your fat loss results are made in the kitchen, so it’s no surprise that DIET MISTAKES are what get most of us off track with our fat loss efforts.

You can exercise hard every single day, but if you are making these 3 common mistakes then fat loss is going to be slow or nonexistent…

Diet Mistake #1: Not Eating Enough Wholesome Calories

Starvation diets simply do not work. Restricting too many calories slows your metabolism to a grinding stop and causes your body to store those precious calories instead of burning them off. 

But that’s not all…

Starvation diets inevitably lead to rebounding with overeating that causes you to gain even more weight. There is a huge benefit to eating the right amount of wholesome calories, spread out throughout the day.

Your metabolism is revved up and fat loss becomes automatic. Of course, these must be WHOLESOME calories and not junk! 

Diet Mistake #2: Not Eating Enough Protein

Protein is important for a variety of reasons, and sadly most of us simply do not get enough protein in our daily diets. When it comes to losing fat, getting adequate protein is a must. 

It takes more calories (in the form of energy used) to digest protein versus fats or carbs, giving your metabolic rate a boost. It’s also essential to supply your body with the dietary protein needed to build and maintain your muscle mass - as muscles increase our resting metabolism. 

Protein keeps you feeling full, boosts your metabolism and prevents you from turning to snacks that are full of fat, carbs and sugars. 

Diet Mistake #3: Drinking Sugary Beverages

One of the BIGGEST diet mistakes I see most people make today is drinking sugary beverages throughout the day. Liquid calories add up and stubbornly stick to our waistlines. 

And most of you don't even realize you're doing it. I'm not just talking about sugary soda. I'm talking sweet coffee drinks, alcoholic beverages, and even fruit juice based smoothies. These liquid calories are habitual and detrimental to fat loss and health.

A great way to avoid liquid sugary calories is to carry liquid stevia with you. Add a little squirt to your coffee or tea throughout the day to please your sweet tooth while avoiding liquid calories. 

As you know, combining diet with a challenging and consistent exercise plan is the killer combo when it comes to losing weight, getting fit and feeling great! That’s where I come in…

I would love to be your fitness coach. Together we will get you to your goals with my results-driven method.

Simply send me an email to see if I have a spot open in my Personal Training or Online Coaching program.


Sugar Much?

How much sugar do you eat in a day? Do you know? 

I challenge you to spend the next 3 days taking notes on exactly how many grams of sugar work their way into your daily diet. The results may shock you.

Becoming aware of the ways that sugar invades your diet is the first step in gaining the control back. Make it a goal to reduce your sugar intake and watch as the weight falls off.


Low Sugar Protein Smoothie Bowl

​​Who says that smoothie bowls must be overloaded with calories and sugar? This smoothie bowl recipe uses frozen cauliflower rice to fill in for some of the frozen fruit in order to drive down the calories and sugars while maintaining the flavor, creaminess and enjoyment!  

Courtesy of RealHealthyRecipes.com

What you need
Servings: 1

½ cup frozen cauliflower rice
1½ inches frozen banana
1 teaspoon Peanut Butter
¼ cup almond milk (or to fill line)
1 tablespoon unsweetened cocoa powder
1 scoop Protein powder

Optional Toppings

sliced almonds
fresh berries
dried fig
shredded coconut​
lily’s chocolate chips (stevia sweetened)​
pomegranate seeds (arils)
Banana

Instructions

1. Place all ingredients in a Ninja Foodi Smoothie Bowl blender or a high-speed blender and blend until smooth. Pour into a bowl and garnish with your favorite toppings. Enjoy immediately! 

Nutrition
One serving equals: 231 calories, 5g fat, 21g carbohydrate, 6g fiber, 4g sugar and 30g protein.


Nashville Personal Trainer, Jim Cipriani
James Cipriani - CPT
  • Master Level Personal Trainer
  • Leader in the Fitness Industry for over 20 Years
  • Over 30,000 Personal Training Sessions Completed
  • Countless Success Stories, and
  • YOUR Fitness and Nutrition Coach in Nashville, TN!

My Place or Yours!

Come to our facility located in the Midtown/West End Section of Nashville (just minutes from Downtown and Music Row).

In-home Personal Training available in all of Nashville, Brentwood, Franklin, Thompson's Station, and Spring Hill.

Train with "One of the Best Trainers in America" - The National Fitness Hall of Fame.

Results begin with the Program, Me as Your Coach, & YOU!

(203) 733-9385
www.JimCipriani.com
jim@jamescipriani.com



Jim's Cutting Edge Exercise Success Guidelines...Are YOU Meeting Them?
If you're not meeting your weight loss goals, of course how you eat is one of the first fixes you should be looking at. BUT...one of the EASIEST things to change is your exercise variable.

Specifically...Frequency AND Consistency.


In a week, at a MINIMUM, EVERYONE should be getting in 4 Days combined of Resistance Training and/or Interval Cardio Work.

That means, if you work with me...

1 x Week, you should be adding:
- 1 more Resistance Training day on your own plus 2 Interval Cardio Sessions. OR...
- 2 more Resistance Days on your own plus 1 Interval Cardio Sessions.

2 x Week, you should be adding:
- 2 Interval Cardio Sessions. OR...
- 1 More Resistance Training Day done on your own PLUS 1 Interval Cardio Day.

3 x Week, you should be adding:
- 1 Interval Cardio Day.

On top of this, as an added BONUS, EVERYONE would benefit from adding 1-2 Steady-State Cardio Sessions in a week. Go for a walk. A jog. Hop on a bike. Whatever you choose, just get moving at a steady pace and do it for 40-60 minutes. Of course, this will be depending on the time availability in your personal schedule AND your desire to get results.

Are you meeting the Cutting Edge Exercise Guidelines?