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Dieting 101: The More You Eat, the More You Lose
by: Shawn Ferrando
"If you want to diet, do it by eating," says Shawn.

Q: I was on one of those “fad” diets and lost a lot of weight really fast. The problem is after I started eating normal again I gained most of the weight back. Can you help with informing me on how I can diet and lose weight and keep it off?

-T. Maples, Rancho Santa Margarita, CA

A: Good health is achieved through balanced diet, good sleep, less stress and most important factor - regular workouts. Weight problems all over the world are increasing at an alarming rate so it’s time we get our facts right. The obsession with weight loss has become so great that it becomes the focal point of each action and reaction in our life.

A healthy diet pattern combined with the correct amount and intensity of a workout is the basic key and necessity to achieve a healthy body. But here comes- 'the fad diets'. These are those diets, which take you initially through a very smooth pathway showing you endless dreams of giving very positive results in a short span of time. But the truth is that what they eliminate is the basic calorie requirement and the basic food groups. The body actually starves and once you are off the diets the lost weight is cropped up again and sometimes you even gain back more than you initially started with.

I will explain how the body works while dieting and hopefully clear up the myths & facts about weight loss. Generally, people go on a diet program or weight loss program when they have a pressure to achieve a target. It may be to reduce weight because of a disease or for a special event such as an upcoming wedding. However, once this pressure is off the person goes back to imbalanced eating and regains all the weight.

When a person in order to lose extra body fat in a fast and easy way goes on a diet, he usually leaves one or more major meals and food groups from his diet. By doing this the brain receives a signal that the body is not getting the same calories and food that it use to have regularly so the brain takes it as a state of drought and starvation in the body, and further sends impulses to activate the storehouse of energy. So now, the body utilizes the energy reserves, which stores glycogen- the stored form of glucose.

The body produces more urine and you urinate more frequently when you are skipping meals or fasting. Therefore, after a few days of following this regime, the person may lose one to two pounds frequently but this is merely the loss of water. In addition, once the person goes back on normal eating, the lost water weight is regained.

The body weight is a combination of fat mass, lean body mass (muscle mass) and water weight. When you lose water or muscle, the natural fat has not gone and when you go off from the diet, you put it all back on. The key to weight loss is the balance between calories consumed and the calories burnt.

When a person follows a healthy eating pattern and starts exercising, the body starts forming new muscles. The new muscles formed require energy and the body has to burn more fuel to get this energy. Mitochondria are components of our cells, which are the powerhouse of energy and burn our body's food (fuel) to get energy. As the muscle mass increases mitochondria divide and increase in number and start burning the extra fat stored in adipose tissues to fulfill this energy requirement. This is a permanent state and solution which if continued regularly gives a healthy body and gradually reduces the extra fat.

So if you want to do dieting,do it by eating, and remember: eat right and exercise well to live a healthy and great life.

949.292.1799 | 30555 Trabuco Canyon Rd. # 101, Trabuco Canyon, CA  

Owner of Shawn Ferrando Studio Fitness, Shawn Ferrando, has over 24 years professional experience in the health and fitness industry. Shawn has numerous National certifications including the National Academy of Sports Medicine Certified Personal Trainer, National Academy Of Sports Medicine Advanced Specialization Sports Fitness Specialist, National Academy Of Sports Medicine Certified Core Stabilization Training, O.C.C. Fitness Specialist/Personal Trainer, Apex Certified Trainer, AA Nutrition Education, Certified Fitness Nutrition Specialist, Indoor Cycle Certification. Shawn has extensive experience in rehabilitation training (post injury/pre-post surgery), sport specific training and is CPR/AED Certified through the American Heart Association. Shawn is also a member of the world’s largest associations of Health and Fitness Professionals, Idea Health and Fitness Association and the American College Of Sports Medicine. To contact Shawn directly, please email her at

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