Hi, I'm Flavia. I have always been connected to fitness, but like most people, there comes a time when you find yourself less than your personal ideal. In my mid 20s I decided to make a change and discovered that most workout plans were designed for men.
As a Registered Nurse I had a solid knowledge base of nutrition and how food works in the body. I improved that knowledge by studying more about nutrition with Dr. John Berardi and developed my own exercise and nutrition program called Falvilicious Fitness.
You can read more about my workout programs on my exercises for women blog, and you can get a lot of free information right here on tumblr.
Flavia Del Monte, RN, CPT, PN Certified
Science shows that diets that restrict calories women fitness diets can actually make it harder to lose fat and keep it off. Learn how to stop the never-ending struggle with stubborn fat in your womens fitness routine.
Being a woman is tougher than ever with all the hype and “1 strange weight loss tip” on the market. Celebrity diets have populated the magazines; even gaining favor in television shows. Horrible!
Low calorie diets rave how “normal” people like you and me can look just like celebrities. But do you really want to be starved of nutrients, while your hormones are completely unbalanced, causing feelings of helplessness and depression?
Everything in moderation
Ever hear that one? Although there is some weak truth to that, eating everything in moderation will keep you overweight! Women all over the world are suffering from eating disorders who are clearly unaware of having one. If you’re skipping meals or eating very little in order to lose weight….STOP!!
These actions will only make you pack on the pounds, sometimes at rapid rates.
Eating less than your body requires will slow your metabolism, making weight loss impossible and will negatively affect your health. As you have heard, breakfast is the most important meal of the day, and yet many people still confess to eating only a piece of fruit for breakfast.
Food is used for energy, cell structure, regulating hormones and chemical reactions. Food takes one of three directions upon ingestion: energy use, storage, or excretion. The body receives energy from carbohydrates, fats, and proteins. If our stores of carbohydrates and fats are in short supply, our body will turn to muscle for breakdown of amino acids (stored proteins) for energy, causing muscle atrophy.
LOW CALORIES = MUSCLE WASTING
When nutrient intake is low, the metabolic rate will become low for three reasons: Decreased thyroid function, reduced thermic effect of eating and reduction in muscle mass.
While reductions in muscle mass causes a lack of endurance (especially during exercise), in turn will lead to osteoporosis and lack of independence as you age.
The Worst Part: FAT STORAGE
Fat storage is the largest form of storage in the body. Low calorie diets in women fitness routines, and long waits in between meals, signal the body that starvation is occurring. With this signaling, the body will turn on the storage mode.
Eating every 2-4 hours has been researched to show a positive effect on body composition and overall heath. Frequent eating boosts metabolism, regulates blood sugars and maintains muscle mass. Expert Nutritionists believe obesity occurs from a lack of nutrients in diets. Hunger never subsides as the body is signaling for nutrition to be ingested. We are seeing vitamin deficiency diseases come back that haven’t been around for decades.
Your body doesn’t understand what to do with processed foods. Diets high in sugar, sodium and processed foods do not seem to signal the body of being full and therefore leads to hunger.
What You Must Understand About Calorie Counting
Can you get away with just “eating healthy” or do counting calories in women fitness diet plans really make a difference in losing fat? Is calorie counting better than counting “portions” Should you be relying on a food journal? Is calorie counting the price you must pay to get the body you always wanted? Here’s what you must understand about calorie counting and the good news is that you won’t need to become a number-crunching food fanatic in your quest for a useful womens fitness plan!
Calorie counting had been around for as long as we can all remember. Today a lot of women fitness diet programs recommend “portions” because counting every single calorie in the literal sense will drive you insane and it’s not a long-term lifestyle solution.
I have no problem with people counting portions because it recognizes the importance of portion control and affirms that calories do matter. On the other hand, be careful of anybody who tells you that “calories don’t matter” and you can “eat whatever you want as long it’s healthy” and still lose fat.
I’m living proof that this logic is flawed. Marketers will continue to tell you what you wish to hear in hopes that you pull out your credit card and buy their new gimmick.
The Reasons Why Calorie Counting Doesn’t Work Are Quite Detailed So Lets Look At It As Simple As Possible…
A Calorie is defined as the amount of energy required to raise the temperature of one kg of water by one degree.
The only way to truly test this measurement is by measuring the combustion of food. How many food products are in the grocery store? And how many of them do you believe determine the exact Caloric count? Not many.
Therefore it can be assumed the food labels on products are a mere estimate.
Bottom line: calorie counting and meal plans are simply an educated guess. They are simply a starting point to assess what changes must take place next. Let’s add in the factors of digestion and absorption lose with food ingestion and you have a very difficult caloric equation to figure out.
On the other end of things, determining how many calories the body needs is also a difficult task. Sure there are estimated equations but those do not take into account basal metabolic rate, resting metabolic rate, thermogenesis effect, purposeful exercise and our daily exercise expenditure from activities of daily living (ADL).
Although I do believe calorie counting is useful, it is an estimate and focusing on calories, instead of quality of our food is usually the problem. Learning to replace old habits with better ones should be our focus
THE SKINNY EATING TOO LITTLE IS WEIGHT LOSS SUICIDE
Eating fewer calories than body requirement will deprive your body of essential nutrients that will poorly influence your health. Always look for a women fitness diet program that takes your all around health into consideration and doesn’t just count calories to get results.