Fitness FAQ's!

To sweeten or not to sweeten? What foods will boost your metabolism? Is eating late a bad idea?

You asked, I answered! Here is a list of the most commonly asked fitness questions I receive from clients, friends, family and acquaintances. Read on to set your mind at ease once and for all!

Is eating at night really bad for you?

First of all, your body treats calories the same whether you’re scarfing them up at 8 a.m. or 8 p.m. However, thanks to TV watching and our tendencies to want to distract ourselves from the work day by vegging on the couch, we are more likely to overindulge in the evening hours. Plus, night eating is usually synonymous with mindless eating – which is never a good thing and leads to the consumption of a surplus of calories. If you’ve got the late-night munchies try snacking on one of the following instead of that entire bag of Cheetos: a handful of nuts (about 170 calories), 12 tortilla chips with one-fourth cup salsa (about 130 calories) or a 100-calorie fudgsicle.

How long will it take for my good eating habits to show up on the scale?

After two to four weeks of “dieting,” you should start seeing some real fat loss. I use the word diet loosely, however, because I strongly encourage you not to diet – meaning please don’t put yourself on a severe, restricted eating plan for a long period of time because it will eventually cause you more harm than good. When I say diet, I mean a healthy, realistic and portion-controlled variety of whole grains, fruits and vegetables, low-fat dairy and lean protein. If you stick with it you can expect to lose about four to six pounds of fat in the first month. Since a pound equals 3,500 calories, as soon as you create a deficit of 3,500 calories, you’ll see a loss of one pound. Just remember: weight fluctuates naturally and people’s calorie calculations are often imprecise, so don’t be disappointed if the number on the scale doesn’t budge right away. Keep at it and it will!

Should I cut back on artificial sweeteners?

It’s not a bad idea. Sugar substitutes can definitely help with weight loss since they’re used in products like diet soda and yogurt to add flavor without adding calories, but several studies suggest they might actually hinder your efforts by increasing your appetite. There are also sugar-free products that can raise your blood sugar dramatically – such as the white flour in sugar-free cookies. Instead, turn to natural sweeteners to get your sugar fix: honey, organic maple syrup, molasses, date sugar, brown rice syrup and stevia are just a few you can start with. Experiment to find what works for you.

Should I eat before or after a workout?

Eat before. A light snack (about 150 to 200 calories) that contains mostly carbs and some protein (a glass of low-fat chocolate milk, crackers with a little peanut butter, or a fruit smoothie made with milk or yogurt), is ideal to eat about a half hour before you workout. That way your muscles will be fueled up, your blood sugar will be steady and you’ll avoid any stomach rumbles. If you’re exercising for longer than an hour you should refuel afterward too.

Can eating certain foods increase my metabolism?

Sorry to be the bearer of bad news, but the answer here is no. When it comes to diet, the only thing you can do to increase your calorie burn rate is to eat small meals throughout the day instead of just a couple big ones (a very bad idea, by the way). Shoot for three meals and two snacks daily, or five mini meals, eating every three to four hours. Keep in mind that not eating can slow metabolism. As a rule, when you don’t eat, your body perceives it as a threat of starvation. The result: your metabolism slows way down to hang on to whatever calories you do consume. The real key to revving your metabolism is exercise!

Meet the Trainer

Crystal is a certified personal trainer through the National Sports and Conditioning Association (NSCA). She has a passion for helping others live a healthy lifestyle and coaching them to push their limits beyond what they think they are capable of.