Losing Weight Made Simple

Can it Really be Simple?

If you were to research all the different diet programs that are on the market, they all follow a basic principle, eat less and move more. Just look at all of the different trends that have graced us with their presence and how they tend to come back, just like fashion.

In the late 1980’s through the 1990’s it was all about the low-fat diet, in the 2000’s it was low carbohydrates, and now, it’s all about organic and gluten free products. I am eager to see what the next diet fad is going to be because the HCG diet was here, but now it is gone too.

All of these different food variables have their place when implementing and following a food intake program, so why not take a little from each of these and develop one that works for you.

Whole Wheat vs Enriched Bleached Flour:

If you were to look at the typical diet for the average American, it is mainly composed of high carbohydrates and saturated fats. There is some protein in this diet, but it is lacking in fiber that you get through certain vegetables and legumes.

The rule of thumb is eating foods that are not refined. For example, instead of eating white flour based products, switch to whole grains & wheat. I always try to impress upon people the fact.. there is no flour plant.. it is a wheat plant. Farmers do not grow a crop of flour, but a wheat crop, so why not just eat whole wheat versus enriched, bleached flour.

Fruit Juice vs Fresh Fruit:

Furthermore, even though you do not want to count calories, you should be aware of what you are putting in your body, especially when it comes to fluids. A lot of us think that because we are drinking 100% fruit juice that it is good for us.

You need to imagine how many oranges it takes to make a glass of orange juice.  It is certainly much more than just one orange. That is where you will get into trouble. Just because it says pure and natural.. does not mean that it is necessarily beneficial for you. These sugary empty calories will be stored as fat in your body, which is the direct opposite of what we want.

Burning the Fat:

When it comes to losing weight or losing the fat.. 3500 calories will equal one pound of fat burned. Remember, if you can reduce your current food intake by 250 calories and burn another 250 calories (per day) exercising, you will lose one pound of fat per week.

Initially, I would like you to keep eating your existing diet, but I want you to shrink it down a little bit.. as well as increase your physical activity. Once you start seeing results, then you can start eating different types of foods that have less fat, healthier carbohydrates, more fiber, etc.

If you see small results with what you currently eat now, you will be more excited about shifting your food intake to the next level to get even better results.

If you’ve had challenges adhering to a food program I would highly recommend working with a veteran professional trainer or a support network that will motivate you and hold you accountable for your long-term and short-term goals.


Kisar S. Dhillon is a Portland Oregon Personal Trainer living in the greater Portland area. He holds a Bachelor of Science Degree in Kinesiology, Post Baccalaureate Studies in Exercise Physiology and a Master’s in Business Administration. Kisar has more than 17 years experience in the health and fitness industry and is currently the owner of 1-2-1 Fitness, LLC. You can also follow him on YouTube.