Losing weight is hard, but keeping it off is even harder. Research shows most people regain what they lose. This article explains how successful long-term maintainers beat the odds, using 10 proven strategies based on National Weight Control Registry research and decades of real-world coaching experience.
For several years now, there has been a theory that when you exercise more, some of the increased calorie burn is "cancelled" because your basal metabolic rate decreases. An internationally publicized study now appears to confirm this, showing 27.7% "energy compensation." This has caused a number of fitness influencers to start claiming exercise doesn't work for weight loss and that "Weight loss is all diet." But what does a closer look at this research really say? Tom Venuto digs deep into the science and clears up the controversy...
Baked oatmeal is different because it's not like a creamy porridge, and it's not like oatmeal bread or a solid oatmeal bar either - it's more like the middle ground between the two. You can cut it with a knife, serve it with a spatula, and eat it with a fork. It takes longer to bake oatmeal, but try it just once, and you'll agree it's worth the time... especially this super-sweet, super-healthy, macro-friendly double berry baked oatmeal!
Introducing the Burn the Fat, Feed The Muscle cheesy Mexican rice and chicken casserole! Unlike a lot of Mexican restaurant food, this home made recipe is healthy and will fit perfectly into the macros for a fat burning or muscle gaining diet. The calories stay really low in this recipe by minimizing the oil, using low fat cheese and choosing boneless skinless chicken breast.
This one pot Spanish rice with ground beef recipe is a complete stovetop meal made in a Dutch oven. It’s hearty, high in protein, easy to portion for fat loss or muscle gain, and everything cooks together in one pot, which means better flavor and minimal cleanup. If you like simple, quick recipes, ideal for meal prep that use ingredients you probably already have in your kitchen, this one checks all the boxes.
I first read about the hierarchy of fat loss over a decade ago, and lately there's been a big resurgence of interest in the topic. Both coaches and athletes alike are keenly interested because so many people are still confused and overwhelmed about nutrition and failing to get results. The hierarchy of fat loss is all about priorities. Get your priorities right and results are guaranteed and overwhelm is gone
Despite doing regular cardio for weeks, and even increasing the duration, you might still see no added weight loss and start wondering what you’re doing wrong. You may even begin to question whether cardio for weight loss works at all. You hear that claim everywhere – from trainers and even PhDs. The truth is, cardio does work. And when it doesn’t, there are specific reasons why. This post explains one of them…
This is a simple one-pot Greek chicken and rice recipe made with juicy chicken thighs, white basmati rice, herbs, garlic, lemon, olives, and feta. Everything cooks together in the oven in about 30 minutes, so the rice absorbs the broth and seasonings while the chicken stays moist and tender. Easy enough for weeknights and an awesome meal prep recipe too!
Years ago, I wrote something in my Burn the Fat, Feed the Muscle e-book that people still talk about today. It was about cardio - and it made some waves: “If I wanted to get as lean as possible, as fast as possible, I’d do cardio twice a day, seven days a week, until I hit my goal. Then I’d scale back to maintenance.” That quote has been floating around for over two decades now, and not surprisingly, it still sparks debate and prompts questions... like "Does double cardio burn more fat or just burn you out?
Do you easily stick with your nutrition plan or do you give in to unplanned cheating and frequent excesses? Do you have near-perfect gym attendance or do you often skip workouts? When you do workout, are your sessions a 10 out of 10, or do you have a lot of 6's and 7's (or lower)? What would happen to your results if you finally mastered your motivation and finally stuck with your program? You can when you understand how to use the power of all four levels of accountability...
