Tina Dimou Fitness

ARE YOU EASILY INFLUENCED ON WHAT OTHERS THINK ABOUT YOU?

Don’t let anyone tell you why you can’t do something.

F$& do it and make them feel stupid for ever doubting you.

PROVE THEM WRONG.

Sometimes we fall away from our goals cuz we doubt ourselves…health, fitness, business goals abandoned…

BUT actually we let them go because…

We fear being judged. But here’s what counts:

You gotta get back in-check with yourself.

What you need to be doing to be your ultimate best - NOT anyone elses?

I used to overeat a lot over the Holidays and there were two big reasons why:

1) I was restricting myself before the Holidays as a desperate attempt to lose weight. And when the special occasion came up (like Christmas dinner), I would just let myself loose and say: "You know what, it's only one day!".

I allowed myself to just eat everything I wanted in the quantities I wanted!

Of course, I overate, and with it came that vicious cycle of "I'll start again tomorrow." which lasted all the way until the beginning of January when I would actually start again - but again in the wrong way (restricting & controlling).

2) The second reason that I was overeating a lot during the Holidays was that I was around people much more than the other days.


As a highly sensitive person that sometimes feels like being from another planet, that can be hard.

And to make things even worse, being around family is often very triggering, isn't it? And in the past, I didn't really know how to deal with those triggers... so the easiest option seemed to simply NOT CARE and just eat.

It's like those signs "Keep calm and carry on", but mine would be more like: "Keep calm and keep on eating".

Food can be such a tranquilizer.

Ever experienced it? Then you know.

And you also know the truth.

The truth is, that its effect doesn't last very long.

As soon as the tranquilizer wears off, you feel shame, guilt, and all those icky emotions.

And we all know what helps with that, don't we?

More numbing with the food tranquilizer.

This is the exact reason why we stay stuck in the vicious cycle.

Advice:

>> Start connecting with your body and its incredible wisdom.

>> Talk to someone about this! Deep dive into how to clear emotional eating once and for all.

So now that I'm on the other side, I feel like I've gained so much freedom.

I can be surrounded with my past trigger foods and not care about them.

I can have people triggering me left and right and I won't reach for food.

I don't have to use willpower to do that. There is no force.

It's who I became. I have it easy with food now because I shifted from the inside out.

Let’s be realistic: Eating a strict diet all day, every day is no fun and it rarely stays that way.

Life happens. Maybe it’s a friend’s birthday or a wedding.

You go overboard on your calories.

You’re then met with feelings of guilt and shame.

But what if you PLANNED for this to happen?

Here’s my tip:

Sometimes, I SAVE calories during the week. This means I may eat a little less than my norm AND it also means I can indulge a little more on the weekend. I can eat that piece of cake at a friend’s birthday. I can go out to a restaurant and have a meal - without feelings of guilt creeping in.

It prevents overeating.

It stops you from beating yourself up about it.

It’s when you start eating like you do on the weekends regularly that it becomes a problem.

Remember, your diet is technically for LIFE. As such, you have to be realistic. And part of that is enjoying your life - not beating yourself up when you indulge a little.

So, plan for it. Enjoy your life! After all, that’s what it’s all about.

Birthday bash weekend for my babe. May all your wishes come to fruition ❤️

Are you guilty of making any of these food tracking mistakes?

Technically, food tracking has never been easier. Technology, phone apps, and food scales have pretty much nailed it down. You don’t have to play a guessing game - you can find out for yourself EXACTLY what you’re eating and how much.

But it doesn’t mean you aren’t human. Mistakes happen.

Recognizing your mistakes is step 1 in fixing them, so… do any of these sound familiar?

MISTAKE #1: You forget to log it.

You have a donut in the break room. Or you grab a couple candies from a co-workers desk. It doesn’t sound like much - but these things add up! Switch things up and add food items to your log BEFORE you eat them. Then, you won’t forget about them. You won’t be wondering later why you aren’t seeing any results.

MISTAKE #2: You don’t use a scale.

Instead, you eyeball it. Or you estimate. But what if your eyeballed two tablespoons of butter is more like five? Consider measuring EVERYTHING. It keeps your log accurate and keeps you in the know.

MISTAKE #3: You don’t meal plan.

Planning is the best thing you can do to avoid overeating. It also makes logging it all that much easier. It prevents chaos and panic when it comes to the food you eat.

MISTAKE #4: You log generic names.

You plug in items like “medium banana” or “small bagel.” Um, what does that mean? How many ounces was that? You’re better to weigh it out! Use that scale.

Don’t kid yourself! Get that food tracking down to a T, and make sure you’re not making any of the above mistakes.

Achieving a Flat Tummy: Is It All About Nutrition?🤔

Yes and No.

Let me explain!😎

Excessive fat isn’t healthy - I think we can all agree on this one.

And fat around the middle is the worst kind of fat.

Research indicates that fat around the middle indicates hormonal imbalances. This can cause a variety of health problems.

But… is a flat stomach really made in the kitchen?🥙

While you can’t spot reduce, you can work toward reducing your excess fat and strengthening your core in the gym.

Work on that frequently neglected transverse abdominis muscle and your lower core. This will help pull that pooch in.

And YES, nutrition also plays a HUGE part. Here are a few tips to clean up your act:

→ To lose weight, you need to expend more calories than you consume. This means you need a calorie deficit. Track what you eat and make sure you have a calorie deficit - that is, if losing fat is your main goal.

→ You need to make sure you’re getting enough of all the macronutrients - especially protein. Protein can help control your appetite. It also contributes to muscle growth. So, if you want to become toned, making sure you’re getting ENOUGH protein is always a good idea.

→ Avoid processed foods. These are often high in calories and low in nutrients. Research also shows that you’re more likely to overeat when you include these foods in your diet.

→ FOCUS ON SLEEP. Sleep is one of the best ways to improve your health. It helps create balance in the body and properly restores and rejuvenates the body.

→ Avoid foods that cause gastrointestinal distress. This can create unwanted bloat - the opposite of a flat tummy. The rule I use is: If it doesn’t feel good, don’t eat it! It’s as simple as that.

THE BOTTOMLINE: Work on those abs in the kitchen AND in the gym. Both matter.

When it comes to nutrition, trust your gut.

I use the basic rule → If it doesn’t feel good, don’t eat it.

All in all, your body is fairly good at letting you know when something doesn’t agree.

BUT don’t believe all the garbage statements about there about nutrition.

For example…

Dairy has got a bad rap. Yet, milk and other dairy products actually contain digestible calcium - something that can’t be said for veggies like spinach.

They also contain healthy and digestible protein (which a lot of women don’t get enough of).

And you NEED calcium. Calcium helps muscles contract and function. It builds strong bones and healthy teeth. It also helps with blood clotting and more!

Plus… dairy isn’t as inflammatory as once thought.

A recent 2019 research study from found dairy not to be inflammatory. See next slide for study. Photo credit:

A diet high in saturated fats DEFINITELY increases inflammatory markers. However, the studies about dairy products, in general, are mixed.

It often depends on the TYPE of dairy you eat (and what your system can handle).

BUT again… it comes down to you.

IF you can get raw dairy or grass fed products, in my opinion, that’s gonna be best option for nutrient density forms of calcium and protein.

Some people are lactose-intolerant and can’t handle dairy. In this case, you may need to find other ways to get the nutrients you need.

Some of you might be thinking that there are paid and sponsored research from diary companies. Yeah, that might be the case. Nowadays, everyone is preaching different diets.

Ultimately, eating in a deficit (or expending more calories than you eat) is how you lose weight.

Yet, you also want to make sure you’re eating the RIGHT foods, including enough digestible protein and calcium.

And remember, what works for one person doesn’t work for everyone.

Each person is unique like a fingerprint. It’s all about finding what works for you and your body.

Diet Breaks? What are they and how research has shown that it improves fat loss.

Should you take a diet break?

Diets aren’t all they’re cracked up to be.

They can definitely help you lose weight - but sustaining the weight lost is a whole other topic.

If you go on a chronic restrictive diet, you risk serious muscle loss, irritability, fatigue, hunger, cravings, and slowing down your metabolism.

Surprisingly, studies indicate that taking a diet break - allowing yourself to eat more for at least 2 weeks at a time - can actually help you lose the weight and keep it off.

In one study, one group of men followed the diet for 16 weeks straight. Meanwhile, the second group of men alternated between following the diet for 2 weeks, then taking 2 weeks off.

When researchers checked in on both groups of men 6 months later, they found the group that took diet breaks lost 50% more fat than the group who stayed on the 16 week diet.

In other words, taking a diet break can be a good thing for your body and your metabolism. It gives your body a break from being in a stressed out state. And it doesn’t completely wreck your metabolism.

Ultimately, this may help you lose weight in the long-term.

So, cut yourself some slack when it comes to that restrictive diet.

Your body can’t function properly when it’s chronically stressed out.

Take that 2-week diet break and improve your fat loss.

Do you avoid eating sugar? Have you ever tried eliminating it from your diet?

It’s safe to say that sugar gets a bad rap…

But it’s not all bad!

Your body actually prefers to use sugar for energy over any other source. It’s more efficient. Plus, healthy forms of sugar - like fruit - come jam-packed with nutrients galore.

But maybe you’re scared of packing on the calories. Maybe you’re trying to lose some extra weight. And some fruits, like bananas and avocados, may add to your calorie count.

Here are some low-calorie and HEALTHY fruits you can try to get those nutrients while not overdoing it on the calorie or sugar front:

→ Grapefruit
½ a grapefruit contains ONLY 39 calories. It’s also loaded with Vitamin C and Vitamin A. BONUS: It’s low on GI index which means it releases sugar slowly into your system - avoiding spikes and giving you sustainable energy.

→ Apples
Apples are high in fiber, which research indicates is good for weight loss (if that’s what you’re after) and good when it comes to keeping you fuller longer. You can also eat them in a variety of ways. Cook them and add some cinnamon and a bit of brown sugar. You won’t regret it.

→ Watermelon
Watermelon is exactly what its name says - it’s mostly water. For a quick and easy snack, it’ll fill you up while keeping your calorie count down (and keeping you hydrated!).

→ Kiwis
This fruit is underestimated. Yet, it’s full of Vitamin C, Vitamin E, fiber, folate, and more. Like grapefruit, this one has a low GI, which again releases sugar slowly helping you avoid huge energy spikes.

Try ‘em out! Get creative and add them to your meals or desserts. Sugar isn’t all bad!

Calorie Deficits? Should you be in one and how much of a deficit is needed to lose weight and drop body fat?

The fitness industry LOVES restrictive diets - but are they actually going to get you to where you want to be?

The common belief is that a calorie deficit is necessary to lose weight.

While true - to an extent - it probably won’t get you toned. Sure, you’ll drop the excess pounds. But technically, you won’t necessarily get that defined look that many people aspire too. This comes via strength training.

And strength training also helps you burn more calories at rest - meaning it’ll help you lose the excess weight AND become toned.

But let’s revisit this whole calorie deficit idea for a quick second.

The truth hurts. And the truth is that a lot of people are overweight due to overconsumption.

Blame our society - everything comes in an extra-large size for only a few cents more, so why not?

It leads to a misconception about portion sizing. No one is really sure how much they should be eating and people aren’t in-tune enough with their bodies to REALLY tell when they are full.

And when you rack up the calories, you pack on the pounds and body fat.

So, here’s the deal:

1 pound of fat / 2.2 kg = 3500 calories.

This means if you want to lose 1 pound of fat, a 500 calorie deficit per day is necessary. This either involves consuming less calories or expending more calories.

And it can be TOUGH.

Plus, food restriction creates massive cravings and sometimes, even binge-eating (then sometimes, purging). This leads to a cycle of shame, guilt, more restriction, and more guilt.

But… there is a better way!

Get to know your portion sizes. Eat more home cooked meals and foods over pre-packaged items or fast food. Strength train and build muscle to reduce fat.

Restriction isn’t the only way… Trust me. You don’t need to starve yourself to create a body you love and a body you deserve.

Are you sick of cardio? Are you over staring at the wall and counting down the minutes on the treadmill?

Here’s a mind-twist for you: You DON’T need cardio to lose fat.

Wait - what?

You read that right.

Ditch the cardio. Instead… START STRENGTH TRAINING.

But… “What about the calories?” “I need to burn off more than I consume to lose fat!”

Hear me out.

Weight training builds muscle. The more muscle you have, the more calories your body burns at rest. This means it increases your resting metabolic rate and your daily caloric expenditure.

The key: You have to lift heavy for this to work and make gradual progress.

Basically, you replace that fat tissue with lean muscle tissue that makes you look slimmer and makes you feel better.

Cardio doesn’t do this - at least not as efficiently.

You MIGHT gain some muscles, but often you end up at that ‘skinny-fat.’

Strength training builds lean toned muscles and sculpts your shape.

Start by strength training 2-4 times a week.

And it will take some time… but it’s sustainable and way less boring and time-consuming than all that cardio!

Build a body you love and one that you can maintain.

Feeling a little puffy around your midsection?

Maybe your stomach doesn’t feel too great either.

Your pants might feel a little snug around the waist, digging into your stomach and causing further discomfort.

It’s the dreaded bloat!

Bloating is frequently defined as excessive gas in the abdomen - often caused by swallowed air (which can happen when you eat too fast) or from digestive upset. It can also occur from fluid retention.

And it’s definitely NOT comfortable (hey, we’ve all been there).

But the best way to get rid of it is to avoid it altogether.

So, I threw together a list of my top foods to avoid bloat.

1. Avocado → Bloating can be caused by excess sodium leading to fluid retention. This can happen from eating processed or fast foods. Avocado, on the other hand, is packed with potassium, meaning it helps you debloat by pumping that sodium out of your cells.

2. Celery → Not only does this add extra crunch and flavor to your food, but celery can help you flush out that excess water. It acts like a diuretic!

3. Ginger → Ginger is known for its anti-inflammatory busting effects. Top off your meals with this one and you might feel a little better after eating (with hopefully no bloat!).

4. Asparagus → Similar to celery, asparagus acts as a diuretic, flushing out that excess water.

5. Peppermint → Go for a peppermint tea after eating. It may help relax and calm your GI tract and its muscles. In turn, you feel less discomfort and bloat.

So… Let me ask you: What works for you? How do you avoid the bloat?