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The Secret To Eating More And Losing Weight

best weight loss programs st petersburg fl , Personal training near Tierra Verde

TIP TUESDAY:   Get enough Protein !

Fitness St Pete I Tierra Verde Fitness has become known as  one of the best weight loss programs in St Petersburg. As a 

personal trainer for 20 years it wasn’t my original intent to revolutionize the way weight loss programs are done but it has been an amazing side effect of testing out and tweaking the latest in science and nutrition research on our clients. “Eat smarter not less” has become the mantra of our private clients and group fitness program members and I couldn’t be more excited to share this with you.


Without exception, one of the biggest problems I see with clients coming into our both out Private Personal Training and Group Fitness   program members along with those wanting to improve performance for their sport is not getting enough protein . Whether you want to strip fat, add or maintain lean body mass, speed up your  metabolisms or  keep hunger under control, it is one of the single most important things you can do to get better results from your fitness or weight loss program. Literally 99% of the clients with whom I consult aren’t even getting 1/2 of what they need for optimal results.


To be clear, I am in NO way advocating a “high” protein diet however, “high” is all relative. While the out dated USRDA for Protein is  roughly  16% of daily calories, new research shows that maximum protein intake based on bodily needs, weight control evidence, and avoiding protein toxicity would be approximately of 25% – 30%  of energy requirements (source: Int J Sport Nutr Exerc Metab. 2006 Apr;16(2):129-52. ).

Both our private personal training and group fitness program  members have seen amazing results with 25-30 % which usually results in “OMG, this is amazing ! My body completely changed and I wasn’t hungry once !” 


Why Protein?
Group Fitness & Weight Loss Programs in St. Petersburg

Protein burns more calories than carbohydrates or fats while being digested and assimilated

Protein is the ONLY macro-nutrient which will maintain muscle while stripping fat and help repair fiber damage from that long run or bike

Protein effects blood sugar and insulin is such a way that it will keep you feeling full longer and help prevent the storage of fat.

The thermic effect of food is the energy required (calories burned) for digestion, absorption, and disposal of ingested nutrients.
Group Fitness & Weight Loss Programs in St. Petersburg

Carbohydrates burn 5 to 15 % of the energy consumed
Protein burns 20 to 35% of the energy consumed
Fats burn at most 5 to 15 % of the energy consumed

Group Fitness & Weight Loss Programs in St. Petersburg

What does this mean?

Group Fitness & Weight Loss Programs in St. Petersburg

It means that protein burns about 4 plus times the amount of calories being digested and utilized than carbs or fat.

Group Fitness & Weight Loss Programs in St. Petersburg

Here is a list of the best , lean  protein sources for weight loss: 

(highest protein for least amount of calories . Be sure to add at least one of these to each meal.)

1 serving is roughly 25-30g of protein

1 serving = Fish,  4 oz, Turkey, Chicken, 3 oz, lean Beef 3 oz (add 1 fat serving)  Eggs , 4  (add 1 fat)


eggs whole

egg whites, 7

chicken breast

turkey breast  (non processed)

salmon (fresh or canned )

tuna (fresh or canned)

Tilapia and other white fish (lean fish)


greek yogart

Protein powders /protein shakes (whey, casein, or mixes)   1 Scoop


MORE FROM FAT LOSS UFlat belly & weight loss recipe: Mexican Chicken Skewers W/Quac

Personal Trainers St. Petersburg, Fl , St Pete Personal Training, Tierra Verde

Binata (over 35) had been dieting and spending hours on ineffective cardio and a few machines at the gym seeing no results when we met. She reached that “frustration” point where she thought “why even bother any more ?”

She soon became a member of our St Pete Beach Group Fitness Training Weight Loss  Program. With a few minor dietary changes and effective exercise, She dropped 3 lbs her first week and hasn’t looked back except to see her firmer, tighter butt !!

Albina (Her daughter) was in the same boat trying “everything” to lose weight with the same frustrating results. A little nutrition education from our group fitness & weight loss program  and a few weeks later,  BAM, she’s down 10 lbs and

rocking camp like a champ.

“I can’t believe how easy this food plan is. Why doesn’t everyone know this?” she said.

Personal Trainers St. Petersburg, Fl , St Pete Personal Trainer, fitness bootcamp, weight loss

I look forward to helping you be the best YOU can be !!

Dianne Villano , Your Over 40 Body Transformation Expert


P.S. Have you met Pattie, our Member Of The Month August 2016 , the over 60 Hard Charger who was looking to drop a few pounds and look her best for her high school reunion? Read about her Weight Loss Program Results HERE 

8 responses to “The Secret To Eating More And Losing Weight”

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Dianne Villano

Your Personal Body Shaping Expert

Hello, my name is Dianne Villano. I help busy men and women over 35 who struggle to look and feel their best and teach them how to eat more, train less, and get better results than they’ve ever experienced.

St. Pete & Tierra Verde residents come to me when all else has failed and they have reached a breaking point of finally being ready to achieve the body of their dreams.

Raving Fans

"I didn’t think this weight loss program would be so easy! I dropped 20 pounds eating deliscious foods and working out 3X/week. I know I keep saying that but it’s true! At 63 years old I thought I’d never look and feel this good again! Seriously, I feel like 40 now" - Pattie A, Tierra Verde, Fl

"As a 10X full Ironman finisher, I foolishly came in thinking it would be easy given my background and boy was I wrong. Every time you think you’re getting the hang of it Dianne adds an extra twist to increase the difficulty . I lost 10 lbs and my strength increased." - Tony S , St Pete. Fl

"I had my doubts when I came in on the 14 day rapid results program, however I have become a true believer in the program. In 2 weeks, I had already begun seeing results, both physically and mentally. I feel better, make healthier food choices (most of the time), and am excited for every workout. I thoroughly enjoy the group setting and I appreciate the opportunity to develop new friendships with the other group members!" - Caren, St Pete

"After interviewing a number of different trainers, I met Dianne. My initial impression was that she was knowledgeable in her field and extremely enthusiastic. Being a physician, it was very important that I work with a trainer that had a solid understanding of the science behind the exercises, understood the importance of a multifaceted approach to to a wellness a lifestyle, including not only the physical exercise regimen but also the n nutritional and psychological aspects of their client in order to help them achieve a sustainable, healthy lifestyle for the long haul The bottom line is this: If you a are serious and committed to getting yourself in shape and developing a healthy a and sustainable nutrition and fitness program, then Custom Bodies is where you need to go….It’s as simple as that." - Dr. Michael Sprintz

14 Day Rapid Results


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