Category Archives: Diets

You can’t outwork a bad diet

By DAVID TEPERA | Posted: Wednesday, May 13, 2015 

I believe it was Steve Weatherford, punter for the New York Giants, who said “you can’t outwork a bad diet.” How true is this?

I’ve been training in the same gym for over 10 years. I’ve observed people who’ve been training the same amount of time and have not made any positive body changes. Obviously, the only reason is due to a bad diet.

There is one particular very overweight gentleman, who kills it on the treadmill and then plays at least an hour of competitive basketball. He is typically soaked in sweat when he leaves the gym.

Maybe, he is content with his high body fat percentage, but just a few positive tweaks of a diet would help him lose excessive weight.

How about you? Most people think if they perform lots of cardio, they can continue loading up on bad foods. Quit fooling yourself, you will stay fat.

The only plus is your legs will get strong because they have to support all that fat you’re carrying. Notice how most obese people have big strong calves. So, when they do decide to lose weight, they’ll have beautiful muscular legs.

Now, don’t get me wrong. I applaud everyone putting their bodies in motion to be healthier. But, if you’re trying to lose weight, then a proper diet is the only way.

Cardio exercise will boost metabolism, which helps the body shrink fat cells. But, loading up on greasy fried food, chips and cookies will fill them back up.

Why take the time and effort to put your body through vigorous exercise if you’re going to blow it all on bad foods?

You can lose more fat weight from dieting alone, instead of killing yourself with exercise. If you’ve been following my column, then you know you there’s no need to starve yourself to lose weight. Find my column “Eat if you want to lose weight”.

Eat, if you want to lose weight

By DAVID TEPERA | Posted: Wednesday, October 22, 2014

Most people think they must skip meals or eat as little as possible in order to lose weight, but doing either of those makes you feel horrible and almost certainly fails.

The good news is, you actually should never go hungry and eat six to seven times a day. I eat all day long and have a low body fat percentage.

You’ve might had heard that breakfast is the most important meal of the day. Guess what? It is. This is the meal you can load up on carbs like whole wheat pancakes, toast, waffles or oatmeal for the best choice.

These complex carbs give you energy to burn throughout the day. Then, every two to three hours prior to lunch, replenish energy levels with raw nuts, fruits and vegetables. Repeat process until dinner. There are other healthy snacks. I only listed a few.

Note: It’s important to reduce carbs after breakfast to very minimal by dinner. Eating carbs into the evening will only store as fat.

Replenishing your body with quality food keeps metabolism burning all day. When you starve, your metabolism shuts down and tries to hang on to as much fat as possible. Starving also forces your body to tap into muscle tissue for energy. So, when you look at the scale and are excited that you’ve lost weight, sorry to inform you but a good percentage of that weight loss is muscle. And, if you blow your diet, you’ve put more fat on top of smaller muscle. Now you look worse than ever. That’s the destruction of fad diets.

Think about it, how did our prehistoric ancestors survive through harsh winters? The body has an amazing way of surviving. It won’t burn fat if it’s needed to live. When you skip meals, the body goes into survival mode. Make sense?

Dr. Roxanne Edrington from Friendswood said it best, “It’s like building a fire. You have to keep adding a log every hour or so to keep the fire burning.” The fire is your metabolism and the logs are food energy sources.

Remember, you’re only trying to be healthier for a better quality of life. Don’t worry about a little extra fat here and there. Just as long as you feel better and have more energy.

Strive for progress, not perfection

Don’t set yourself up for failure with diets

By DAVID TEPERA | Posted: Thursday, October 2, 2014 

Almost all of us want to lose weight. How many of you tried multiple diets, but after a short period of time, the temptation of old habits gets you? The diet fails because we set ourselves up for failure. You can’t completely stop old habits. It has to be a slow process that develops over time while becoming a lifestyle.

I’m going to teach you an optional way to cheat with diets. The goal is to help you succeed while transferring from bad eating habits to good.

I am a single parent of two teenagers, and I typically cook at least five days out of the week. Even though I’m teaching my kids healthy food choices, they still get their doughnuts and ice cream.

For starters, do your best to keep a healthy diet during the week, and let weekends be off-limits. Your mind will take better control of a diet if it knows a reward is coming in a few days. This doesn’t mean to eat unhealthy foods on the weekend, but if you want to, you can without guilt.

Try this — don’t eat any fried foods or sweets Monday through Friday. Then celebrate with your favorite dessert on Saturday. Continue doing this each week and healthier habits will develop.

If for some reason you venture off your diet during the week, don’t beat yourself up over it. Accept it as a rough patch toward a better eating lifestyle.

If you have an uncontrollable urge to cheat during the week then cheat with a snack and not the meal. Eat a candy bar between meals and still keep meals healthy. You’ve only blown the diet with a candy bar, not on a full meal. It won’t be as depressing.

Don’t be discouraged by what you’re not able to do, but encouraged by what you’ve accomplished.