So last week, my client asked me.” Tori I am exercising lot more now, I am walking on the Treadmill 1 hour 3 days a week, and I am working out with my trainer 3 days a week but I am not loosing weight if anything, I am gaining weight. How can it be? My answer is … She is probably need more than her body needs for fuel. When you walk one hour on the treadmill, let’s say you are 150 pounds; you could burn around 200-250 calories. But when you exercise you actually get hungrier and you over estimate how much calories you burned and underestimate how much calories you consumed. For example, ¼ of cup of mixed nuts are around 220 calories. Yes just ¼ of a cup. 2-table spoon of almonds butter is around 200 calories. 1 regular size M&M candy is 230 calories. You see my point? Exercise is very important but to lose weight, the result comes from 80% of what you eat. 20% is from working out. You can’t just eat whatever you want to eat and drink wine every night.

Lose 20 pounds in 30 days, as some fitness magazine claims are total BS. Weight loss is easy. Don’t eat. But then to keep it off, that is not easy. It is not just about what to eat and how much calories you burn by exercising. It’s a life style change, it’s a transformation of your body and your mind. You are becoming healthy and better version of yourself. If you want to know how to lose weight and keep it off, sign up to receive FREE 5 step to lose weight program at

Today’s lesson.

Stop using exercise to give yourself a permission to eat crap you want to eat. Yes, of course exercise is great, please continue it. But not to burn more calories. It is not about calories in calories out. If you have a hard time to grasp this fact, take a break from hour-long cardio and focus on eating real whole foods first. See how your body reacts.

That’s it for now.

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