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The Altman Fitness Weekly March 8, 2021
Avoid These 3 Mistakes in your Diet

It’s been said that 80% of your weight loss results are made in the kitchen, so it’s no surprise that sometimes "DIET MISTAKES" are what get most of us off track with our fat loss efforts. A lot of us have been conditioned by the food (and diet industry) for so long that it can leave us very confused.

You can exercise hard every single day, but if you are making these 3 common mistakes then fat loss is going to be slow or nonexistent…

Diet Mistake #1: Not Eating Enough Wholesome Calories

Starvation diets simply do not work. Restricting too many calories for too long makes you feel miserable and re-affirms to your brain that losing weight FEELS terrible....which does NOT have to be true. 

But that’s not all…

Starvation diets inevitably lead to rebounding with overeating that causes you to gain even more weight. There is a huge benefit to eating the right amount of wholesome calories, spread out throughout the day.

Your metabolism is revved up and fat loss becomes automatic. Of course, these must be WHOLESOME calories and not junk! 

Diet Mistake #2: Not Eating Enough Protein

Protein is important for a variety of reasons, and sadly most of us simply do not get enough protein in our daily diets. When it comes to losing fat, getting adequate protein is a must. 

It takes more calories to digest protein versus fats or carbs, giving your metabolic rate a boost. It’s also essential to supply your body with the dietary protein needed to build and maintain your muscle mass - as muscles increase our resting metabolism. 

Protein keeps you feeling full, boosts your metabolism and prevents you from turning to snacks that are full of fat, carbs and sugars. 

Diet Mistake #3: Drinking Sugary Beverages

One of the BIGGEST diet mistakes that most people make today is drinking sugary beverages throughout the day. Liquid calories add up and stubbornly stick to our waistlines. 

Whether you’re drinking soda-pop, sweet coffee drinks, or alcoholic beverages, liquid calories are habitual and detrimental to fat loss and health.

A great way to avoid liquid sugary calories is to carry liquid stevia with you. Add a little squirt to your coffee or tea throughout the day to please your sweet tooth while avoiding liquid calories. 

Don’t forget that a challenging and consistent exercise plan is half of the equation when it comes to losing weight, getting fit and feeling great! That’s where I come in…

I can show you how it can be simple and sustainable to lose weight, feel and look great with a combination of the diet that is right for YOU and exercise. 

Simply call or email me today to set up your first workout.


Check out our newest program to get support on your goals and LIVE virtual workouts no matter where you you are in the world!

Sugar Much?

How much sugar do you eat in a day? Do you know? I challenge you to spend the next 3 days taking notes on exactly how many grams of sugar work their way into your daily diet. The results may shock you.

Becoming aware of the ways that sugar invades your diet is the first step in gaining the control back. Make it a goal to reduce your sugar intake and watch as the weight falls off.

Low Sugar Protein Smoothie Bowl

​​Who says that smoothie bowls must be overloaded with calories and sugar? This smoothie bowl recipe uses frozen cauliflower rice to fill in for some of the frozen fruit in order to drive down the calories and sugars while maintaining the flavor, creaminess and enjoyment!  

Courtesy of

What you need
Servings: 1

½ cup frozen cauliflower rice
1½ inches frozen banana
1 teaspoon Peanut Butter
¼ cup almond milk (or to fill line)
1 tablespoon unsweetened cocoa powder
1 scoop Protein powder

Optional Toppings

sliced almonds
fresh berries
dried fig
shredded coconut​
lily’s chocolate chips (stevia sweetened)​
pomegranate seeds (arils)


1. Place all ingredients in a Ninja Foodi Smoothie Bowl blender or a high-speed blender and blend until smooth. Pour into a bowl and garnish with your favorite toppings. Enjoy immediately! 

One serving equals: 231 calories, 5g fat, 21g carbohydrate, 6g fiber, 4g sugar and 30g protein.