The Fitness4Her® Diet – Part 1

September 1

Food is not the problem.
Food is the answer.

You may have heard some people refer to diet as a four-letter word. You know, one of those bad words that you should never repeat — a word so dastardly that it has been linked to the word die.   I had to know if this was true, so I decided to do a little research and find out what the word diet means, exactly.


According to Webster’s Dictionary the word diet is derived from the Greek word diaita, meaning a way of life. Well see now, it means the opposite of the word die. It is the way that you live. So, to say you are on a diet is false, for your diet is your way of life.

When we are talking Women’s Fitness, eating a healthy diet equates into a healthy life, hence “we are what we eat.” When you want to lose weight, gain weight or just want to improve your health by eating foods that are good for you, it is said that you are changing your diet. Changing the way that you eat should not be a temporary or faddish fling. Making changes in your diet means making changes for life.

Ladies, that’s the secret to losing weight and keeping it off — making changes that you can live with for the rest of your life. If that sounds scary, keep reading.

When you start to modify your diet, it’s best to think about all the foods that you currently eat. What do you normally have for breakfast and why? Are you driving through the local fast food joint for a biscuit or doughnuts? Or, do you skip this important meal altogether?

What are you eating in-between meals? Are you drinking mugs of coffee all day long or snacking on potato chips and cookies? Eating protein or fruits will give you the energy you need to keep going without the jittery side effects that you might get from caffeine.

For lunch, are you brown bagging, eating at home or going out to grab a bite? The servings at restaurants can sometimes be rather large, so be aware of how much you are downing during this meal. Diet savvy diners will ask for their sauces on the side, so they can control how much they eat of this hidden calorie concoction. Eating foods from home allows you to control your ingredients and your portion size.

Foods can be deceiving when it comes to fat content or calorie counts. The Fitness4Her diet isn’t based on calorie counting, but it does emphasize portion control and fat content. For instance, certain breads can be extremely high in fat and you might not even realize it. You think of a sandwich as a sandwich, no matter where you get it, and that can be a big mistake. Big portions of fatty foods will widen your hips and expand your waistline.

What time of the evening are you eating your last meal? You should never go to sleep on a full stomach. You might wake up with indigestion, or worse. Poor digestion will lead to weight gain. The longer food stays in your system, the more fat your body will absorb. That is why fiber is so important in weight loss. Be sure to eat your last meal at least 3 hours before retiring to bed.

It’s important to determine how food makes you feel. Do you have feelings of guilt every time you eat? Do you use food as a way to comfort or reward yourself? If you do, do you know why you exhibit these feelings? Food should be enjoyed, but turning to it when you are down or depressed could indicate a deeper problem.

Now, it’s okay to reward yourself with a sweet treat every now and then, but you have to understand your limits. And that’s really the key, isn’t it? If we can understand our own metabolism, then we can better tailor a diet to our needs and desires.

The foods that we choose to eat can determine our body size and shape. For instance, foods with a high glycemic index, like sugar and starches can make your belly fat. But many women crave sugar, especially around their menstrual cycle. This can be the result of a hormonal imbalance, which can be the effect of a poor diet. Sounds like a crazy Merry-Go-Round, doesn’t it?

Instead of reaching for a candy bar when you start to feel fatigued, grab a handful of grapes, crunch down on a sweet apple or slice open a juicy orange. These complex carbs will give you energy without the accompanying crash that sometimes comes with eating foods sweetened with refined sugars.

Did you know that 70 to 80% of successful weight loss depends on what you eat? Good nutrition is the foundation of good health in any women’s fitness plan. Exercise plays an important part in assisting weight loss, but your diet is the main factor.

Making the decision today to eat healthy will put you well on your way to taking control of your diet and your life. Obesity does not usually have a genetic cause. If it did, there could be no explanation for the sudden explosion of obesity in our country.

Obesity is the thoroughly predictable result of a diet high in fat, high in sugar, and high in refined carbohydrates, combined with a lifestyle nearly devoid of exercise.

Obesity can be avoided, or overcome, by an understanding of simple principles. These principles are the basis of the Fitness4Her Diet.

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Part 2

~ Karen Ficarelli

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One Comment

  1. excelent

  2. parvaneh amraei on 07/03/2010 at 5:31 am

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