Connect with us


David Reagan of Atlanta Shares 4 Steps to Make Weight Loss and Healthy Eating More Attainable



David Reagan

Nearly everyone at some point in their lives has tried to diet. Some enjoy a modest amount of success in the short run, while others struggle to make it past the first week. Worse still, some find themselves tumbling down the rabbit hole of dangerously ineffective fad diets and ‘Get Thin Quick’ scams. These pitfalls are typical within the fitness community, and remedying them requires moving away from diets and towards lifestyles instead. With a lifestyle approach, the goal is less about losing the most amount of fat possible in the shortest period and more about building healthy eating habits that are successful at achieving weight loss milestones and sustainable in the long run. An Atlanta personal trainer, David Reagan, explains four steps for cultivating an effective and enjoyable nutritional lifestyle.

Step #1. Create an Attainable Plan

The first and arguably most crucial step in putting together a solid plan is to include foods that one genuinely likes to eat. For decades, the mainstream health and fitness industry has peddled the same bland and uninspired ‘boiled chicken and broccoli’ style diets that offer little in the way of flavor and next to nothing in the diversity of food options. Thankfully nowadays, the internet is rife with hundreds of delicious, easy-to-make recipes tailored to all sorts of individual health goals and lifestyles. Thousands of affordable, high-quality cookbooks offer a wide array of healthy options to suit everyone’s specific dietary needs (i.e., vegan, vegetarian, pescatarian, etc.). Consider taking a few minutes to jot down a list of enjoyable foods and begin looking for ways to incorporate them into your daily meal prep.

Step #2. Eat Low-Calorie Foods

The second step towards creating a sustainable dietary lifestyle involves eating low-calorie foods that are both satiating and packed with essential nutrients. Some notable examples include oats, Greek yogurt, mixed berries, salmon, quinoa, arugula, spinach, and eggs. These foods are satisfying and filled with healthy fats, vitamins, and minerals, including Omega-3, vitamin D, vitamin C, vitamin K, potassium, and calcium. Most fruits, vegetables, and whole-wheat carbohydrates are highly satiating and dense with vital macro and micronutrients. Several safe, low-calorie sweeteners such as stevia, yacon syrup, or good old-fashioned organic honey are also widely available for those with a sweet tooth. The options above are only a handful of several food sources that help keep the body happy, healthy, and satisfied.

Step #3. Track Your Calories

Tracking daily caloric intake is another important method for maintaining a healthy dietary lifestyle and achieving weight loss goals. Historically, the process of calorie counting was, frankly, a pain in the neck. One would often spend a good chunk of time reading undersized nutrition labels on the back of food packages and flipping through several search result pages to get a rough estimate of the number of Kcals consumed. Nowadays, many free and easy-to-use calorie tracking applications exist to help automate the process. Many of these apps contain massive databases filled with thousands of food items/meals, along with their respective macronutrient, mineral, vitamin, and caloric contents. Calorie tracking can allow one to further optimize their meal plans to suit their needs or wants. Counting calories is especially useful during nights out, family dinners, special events, or satisfying those pesky cravings. Simply save or bank calories during earlier meals to be enjoyed later in the day.

Step #4. Be Patient

The final step to transforming short-term diets into sustainable long-term lifestyles is to be patient. Healthy habits take time to nurture before they become second nature. While discipline and consistency are necessary, setbacks often occur. Setbacks are as much a part of the process of developing healthy lifestyles as successes. The issue arises when individuals take these failures to heart, as though they are somehow a sign of a deeper flaw or imperfection. This negative or demeaning self-talk, however, only leads to further disillusionment. Patience and self-compassion are essential during these moments. They help foster a positive mindset and encourage one to push past these fallbacks to continue pursuing their lifestyle goals. Eventually, these goals become actionable lifestyle changes with enough patience, self-care, and effort.

The four tips outlined above serve as a solid starting block for the journey from inconsistent diet windows to meaningful lifestyle gains. It is essential to experiment with these various methods to see which strategies best suit specific targets. Ultimately, regardless of the particular strategy one might employ, the pathway to success involves a hefty serving of hard work, consistency, moderation, and above all, patience.

About David Reagan

David Reagan is a NASM Certified personal trainer from Atlanta, GA, who specializes in weight loss, personalized workout plans, bodybuilding, and nutrition. He caters to high-end clients and executives, helping them achieve their fitness goals by accommodating their busy schedules. The client’s needs come first, and David’s fitness plan will set you up on the path to success.

I cover national business news and lifestyle for Metic Press. Previously, I've written for TIME, Newsweek, the New York Daily News and VICE News. I am also an editor at HuffPost, a small business news room for a young audience.

Continue Reading


4 celebrities who have their own lifestyle blog



Chrissy Teigen

Some of Hollywood’s biggest stars and celebrities have their own lifestyle blogs. Many of these blogs feature tips regarding health, lifestyle, fashion, beauty and other aspects of the blogger’s life and career. No matter where you come from and what your interests might be, you could learn a lot about how to improve yourself, your perspective and your relationships from following some of the blogs below.

Rose, Inc – Rosie Huntington-Whiteley

In May 2018, Rosie Huntington-Whiteley (actress and model) launched Rose Inc. Huntington-Whiteley is well-known for starring in Michael Bay’s “Transformers: Dark Side of the Moon”, where she replaced Megan Fox as the female lead. Her website features a range of interviews, tutorials and product reviews, many of which centre of the actress’ personal life.

So Delushious – Chrissy Teigen

Chrissy Teigen is the husband of singer-songwriter, John Legend. However, Teigen made a name for herself as a famous model in the early 2010s. Her health food blog called So Delushious, includes a range of fun, innovative recipes that will make you incredibly hungry. While she doesn’t post very often (put that down to her busy schedule), her blunt, no-nonsense attitude has made her a winner amongst her devoted blog followers.

The Kind Life – Alicia Silverstone

Alicia Silverstone loves sharing vegan and vegetarian-friendly recipes. In 2017, she made headlines for posing nude in an advertising campaign for PETA. While she doesn’t get naked on her blog, Silverstone does share a bunch of awesome vegan-friendly recipes. If you’re thinking of cutting meat and processed foods out of your diet, you should certainly check out The Kind Life.

FoodStirs – Sarah Michelle Gellar

FoodStirs is an online marketplace, website and blog channel that focuses specifically on food and kids. It’s all about sharing enjoyable and fun recipes that parents can cook with their kids. Michelle-Gellar is one of the co-founders of the site (you’ll remember her from Buffy).

Continue Reading


Need a new movie this weekend? Check out these celebrity movie favorites



Former President Obama

There are so many great movies to watch. Each year brings new films, new stories, new characters and new methods of filmmaking. Whether it be classics from a bygone era or innovative dramas released in the 21st century, here are some celeb movie favourites that might be worth watching soon.

High Noon (1952) was a presidential favourite

High Noon (1952) stars Gary Cooper as former marshal, Will Kane, who is forced to face off against a criminal he helped put away. Former Presidents Ronald Reagan (himself a former actor), Bill Clinton and Dwight Eisenhower reportedly loved the film and considered it a favourite. Former President Obama is a massive fan of The Godfather trilogy.

Tom Hanks loves 2001: A Space Odyssey (1968)

Acclaimed actor, Tom Hanks, reportedly adores Stanley Kubrick’s groundbreaking sci-fi adventure. Hanks loves the film so much that he has supposedly seen the movie upwards of forty times. Don’t believe it? Check out his fan website!

Heath Ledger’s favourite film is a surprise

Heath Ledger tragically passed away in early 2008, a mere 6 months after finishing up filming on the set of The Dark Knight. His performance as the Joker brought him widespread acclamation and praise, however, all awards received were posthumous. Ledger supposedly loved the film The Wizard of Oz (1939) – a surprise for many people. His reason was simple – it was the only film his parents allowed him to watch as a young child.

Richard Nixon was obsessed with Patton (1970)

In line with the presidential vein, former President Richard Nixon was obsessed with the acclaimed war epic, Patton. The former President would watch the film again and again at the White House, encouraging his staff to view it. Prior to the US invading Cambodia in April 1970, President Nixon screened the film three times.

Continue Reading


4 simple fitness tips that hundreds of celebrities use



Cameron Diaz

There’s a reason why so many A-list stars look flawless in their photoshoots, films and on the red carpet. While Photoshop often has something to do with it, there are many celebrities that can pull off a perfect body with little to no help from airbrushing. How do they achieve this? Here are some great tips from Hollywood’s most accomplished performers, like Cameron Diaz and Kim Kardashian.

Morning workouts are prime

Christina Applegate, Cameron Diaz and Lucy Liu all reportedly follow a morning routine of exercise. Working out in the morning is a great way to start the day because it helps boost your metabolism and gives you an excellent adrenaline kick (especially when you’re feeling groggy or tired).

Starving yourself is not the answer

Jennifer Aniston’s personal trainer, Kathy Kaehler, has warned people against fasting. Fasting can undermine your ability to put on bulk, tone and even lose weight. It can have the opposite effect of encouraging your body to put on weight because your metabolism will be slowed.

Make time for exercise daily

Consistency is critical to maintaining your body shape and your overall health. Gunnar Peterson, a personal trainer who has helped celebrities like Sofia Vergara, Halle Berry and Kim Kardashian, encourages people to make time for their exercise. Make sure your goals are accurate and reasonable, so if that means doing a little bit less than usual, then that’s ok.

Yoga and stretching should be included

Most people don’t stretch enough when they work out, which can cause unnecessary injury. Working out shouldn’t be about punishing the body – in fact, it’s the opposite. Yoga is especially valuable if you want to keep your mind and body active, while reducing your stress. Consider subbing out a day at the gym for a yoga session – you’ll probably find your workouts are more efficient this way.

Continue Reading