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The 5 Commandments of Losing Weight

5 Rules for Losing Weight, 5 Commandments of Weight Loss

My sweet friend, Morgan is an amazing fitness competitor and happens to be one of Utah’s top hair and makeup stylist and the only one I’ll go to (she’s at Studio Enizio and everyone is amazing. Just mention me, Carrian). Her and her husband are rocking the fitness world and changing lives because they know what it’s like to change their own. Morgan is here today to share the 5 commandments of losing weight and we believe in every single one. Her instagram is @ladymorgaga or you can email at smsfittraining(at) to get in touch with them if you’d like personal advice or training. 


1. Thou Shalt Not Rely on Cardio

Are you spending an hour or maybe more everyday doing cardio also known as the “Fat-burning zone”? We have heard for years, “stay in your fat burning zone to burn more body fat!”  This is old science! It is not necessarily what you need to focus on for weight loss. What counts the most is your overall calorie expenditure (how many calories you are using during a period of time), not the fuel source. Many times people think if they want to get fit and shed some pounds going a long run everyday will solve that problem. Unfortunately, our bodies adapt to those long bouts of exercise. You may shed a few pounds at first but our bodies are smart and they will adapt to all that training you do. Your body will become more and more efficient at conserving energy so you can continue to go the distance, and increase endurance, which means you’ll gradually start burning fewer calories during your runs. That’s great if you are running a cross-country race, but the exact opposite is what you need to lose fat. After all those miles pounding the road you will probably have the common increased appetite; which will result in increased calorie intake and your progress will plateau and you will gain weight. If you want to lose weight don’t jog, go sprint! Train with weights and pair it with high intensity interval training also known as HIIT. We will talk about this in a later post.

avocado eggs, almonds and a little citrus fruit to get healthy protein to keep you full and help you get fit

2.Thou Shalt Not Diet- 

{Cutting out whole food groups}

We hear about weight-loss plans all the time. Don’t fall for the “fad” diets; they only create confusion when it comes to a successful nutrition plans for weight loss. Examples of fad diets are, Low-carbohydrate/high-protein diets, high-carbohydrate/low-fat diets and no-carbohydrate/high protein diets. These usually show some success, but are short lived. So now your asking yourself, “Which really is the best diet to choose?” In order to lose weight your caloric intake needs to be less than your caloric output. Easy right? Not if you plan on maintaining your new weight. If your goal is permanent weight loss you will need to adopt healthy behaviors and a nutrition plan that you can maintain throughout your life. A well balanced diet needs to consist of nutrient dense carbohydrate, lean proteins and good fats. Not only will you be creating long-lasting weight loss results but also your health will be greatly benefited.


Don’t be afraid of carbs! Fruits, vegetable, and whole grains are all great sources of carbohydrates that provide essential vitamins, minerals, and fiber. Did you know that carbohydrates are the body’s main source of fuel? The trick is eating the right kind and amount of carbs. We need to stop eating simple processed carbs such as white bread, crackers, and cereals. Instead choose carbs with more fiber in them; they will keep you satisfied for longer because higher fiber foods digest at a slower rate and expand in the stomach helping you feel more full. Examples of these foods are fruits and vegetables, sweet potatoes, and healthy grains such as oats, and brown or wild rice. But make sure you’re not eating more than a normal portion size. Those are good carbs, but you still need to be smart.


Fat should never be completely eliminated from your diet. People seem to think that they should cut fat out to help loose weight. Although fat has nine calories compared to the four calories in a gram of carbohydrates or protein, that does not mean fat should be completely eliminated but rather monitored. On a weight loss program you should avoid overeating fatty foods and try to eliminate saturated and trans fats. Select healthy fat options such as fish, healthy oils, and nuts.

Who needs Mexico-! These Steak Tacos with Grilled Pineapple Salsa are so dang good you'll think you're in Cabo San Lucas


Proteins are the building blocks of life and fitness. The body needs protein to repair and maintain itself. Protein is a key to weight loss and maintaining that weigh loss. High protein foods take more work to digest, metabolize, and use, which means you burn more calories processing them. In a result you also stay full longer! Protein assists us in losing fat, and not muscle. Our bodies use amino acids found in protein to build lean muscle, which not only makes you stronger and more toned but also burns calories for us when we are not active. Ultimately, this keeps your metabolism buzzing along at high speed so you can burn off the occasional treat.

3. Thou Shalt Not Stay Up Late or Ignore Stress

Lets start with sleep. Could lack of sleep be causing you to gain weight? So you went to bed way late last night; which caused you to miss your morning workout. Now you are falling asleep through the day and just have way to much to do so, your tempted to reach for a energy drink, coffee, a cookie something for a quick shot of energy. You told yourself you would go to the gym later but now you find your self grabbing takeout for your family, you are just to tired to even think about getting in the kitchen. Once again you missed your previous scheduled workout with yourself because things came up or you were just too tired once the day calmed down. When you finally find yourself back in bed you may be to wound up to sleep; and so the vicious cycle begins of how not enough sleep can sabotage your waistline and health. When we are tired and running on low energy most of us automatically go for the bag of chips or other comfort foods. You may be able to fight off sleepiness but the result will be unwanted weight gain from poor food choices coupled with lack of exercise. Without sleep our metabolism will not function properly. Sleep affects our hormones; Ghrelin is the hormone that tells us when to eat, and when we are sleep deprived our bodies produce more ghrelin. Meaning we eat more! Late night munchies anyone? Leptin is the hormone that tells you to stop eating, and when we are lacking of sleep our bodies produce less leptin. More ghrelin plus less leptin is a product of disaster resulting in weight gain. You are eating more, plus you metabolism is slower when you are sleep deprived. That being said if you feel those late night munchies coming on like maybe a bite of ice-cream or one more bite of that cake, go to bed!!

Next lifestyle problem is stress. Stress can keep you stuck at a certain weight or cause you to gain. When you are stressed to the max, your body produces a hormone called cortisol. Cortisol has many functions, mainly it helps the body use sugar and fat for energy, and it helps the body manage stress. If the body is under too much stress and it is not controlled, your body can increase its fat storage because of cortisol. Another thing to point out is how often have you turned to your favorite food or snack when you are stressed? Don’t manage stress with food. Instead, take a walk, get some fresh air, meditate, do something fun, laugh, watch a movie, read a book. Find ways to reduce your stress and commit to doing a few of those things each week. After all, your weight loss is counting on it!


4. Thou Shalt Use Resistance Training

Weight training is a absolute must!!! A workout routine without strength training results in a diminished metabolism. Have you wondered why you couldn’t keep the weight off? It’s simple, without strength training you are doomed to fail. Weight lifting increases lean muscle mass and bone density that will make you stronger, help you burn fat and you can shape that body into what you want! Lifting weights will increase your metabolism and keep it raised long after your workout is completed. Did you know that one pound of muscle can burn up to 20 calories a day whereas a pound of fat can burn only five calories a day. Lifting weights helps build muscles and burn fat, so it has a dual benefit in your weight loss program! Not only will you be losing fat, but also you can change how your body looks and successfully re-sculpt trouble area on your body! It is recommended that you should lift weights at least 3 times a week. Diet, HIIT Cardio, and strength training coupled together is essential to help you attain a lean, muscular and sculpted figure. Don’t be scared to lift heavy weights! It is important to always lift more weight than your muscles are used to. You should increase the amount of weights you lift once your body gets used to a particular weight. The goal when lifting is to lift heavy enough that the last few reps are difficult.

5. Thou Shalt Be Consistent

Nothing sustainable is created over night. It is always about a gradual build up. There are no quick fixes that run long term. If you want to achieve a sustainable result you have to take the balanced approach. Start by setting goals for yourself! It is best to set a long-term plan that will progress towards permanent change in your life. You may have heard the quote before; “If you fail to plan, you plan to fail.” Failing to plan is one of the biggest ways we self sabotage. The reality is we are all living busy, hectic lives. If it doesn’t get scheduled it doesn’t get done. We may have the best of intentions to go to the gym and eat well, yet if we don’t take the time to create a clear plan and structure to achieve our goals, other things will get in the way. We all have the same amount of hours during the day; you just have to choose what to do with yours. Through your weight loss journey you will notice how your mind will be your biggest enemy, and challenge.  If you just focus on the body you will not be able to achieve sustainable results, however if you focus on the mind and the body you cannot fail at achieving your ideal weight on a sustainable basis. Consistency is the key and to be consistent you need to make gradual, and timed, changes instead of making spontaneous changes that are hard to sustain. Start by adding 20 minutes of exercise to your day, avoid snacking, get water with your meals instead of soda or juice, adding a plate of veggies to your meals, going to bed one hour earlier. Try doing a few of these things consistently for a few weeks and soon you will have developed and established a pattern in your mind, and from there you need to slowly add on a few other things like, move towards exercising 30-40 minute a day, or avoid processed foods at least 3 days a week. Its all about gradual progress, gradual training and working on consistency.

You guys, you can do it! Start with these 5 rules and feel free to comment or email us for personalized help!

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About the authors

Cheney Family

Cade and Carrian have three children and love to spend time together whether it’s vacationing or snuggled up on the couch for a good movie.

And this family especially loves to eat.

They love everything from the keep you fit and healthy to the get out your sweat pants indulgent and everything in between.

But most of all, they love the memories made, shared and treasured and it’s all thanks to a meal shared together with loved ones.

Leave a comment


  • Great post THANX

    • Reply
    • I agree, really great post! The first two points in particular are super important. The most important thing to remember is that you approach your weight loss as a combination of habits that promote an overall healthy lifestyle. That’s really the basis of any truly successful weight loss strategy. In fact, check out the following article that does a wonderful job of explaining the key factors in a successful, long-term weight loss strategy:

      • Reply
  • Great post! I have been doing cardio mixed with bar work! What I’m having prob is my eating:/ I can’t seem to get it together, but will follow your advice on getting more sleep. That will prob help with my days healthy eating. Thanks again….do you have any advice for me on water retain? I seemed to have gained water do to my birth contro?

    • Reply
  • This is a great post and very helpful reminder! But #5 … ugh. That’s the hardest one of all. I do great for months and then fall off the healthy eating & regular exercise bandwagon. I’m back on, but you’re right … it’s not a quick fix. I wish I could run to the mirror after one workout & see results! 😛

    • Reply
    • lol, I know huh!

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  • I am interested in getting in touch for some personal training information.



    • Reply
    • Hi Jaclyn, you can reach Sean and Morgan at [email protected]. They are wonderful!

      • Reply
  • Amazing article. It is very similar to my “Keys to Success in your Health Transformation”. Great work!

    • Reply
    • Awesome! I can’t wait to read yours!

      • Reply
  • Awesome post and so truthful, loved it!

    • Reply
    • Thank you Christina!

      • Reply
  • What a great post! It’s helpful to see what I’ve been doing right and doing wrong. I’m hoping that I will start seeing results soon!

    On the other hand, I had to say that the majority of the post is misusing the word “lose” and “loose” (Sorry, it’s the teacher in me!!) Lose =
    I would like to lose weight” and Loose = as in “my pants are loose on me.” 🙂

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  • I am interested in being in contact with Morgan and her husband about their personal training services.
    Thanks much.

    • Reply
  • Couldn’t agree more to all of these!! It’s all about being smart & exercising right. (Need to follow through…lol…lack of sleep has been winning these days!)
    Great post!

    • Reply
    • lack of sleep gets me every time

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  • Such a great post. Moderation is always what I strive for.

    • Reply
    • it’s definitely the key!

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  • This is a great post! So much great advice in here, and I think they really are the 5 commandments, with those tips followed, anyone should be able to reach the weight they desire.

    I am an elite athlete, and I follow many of these to maintain my weight for my racing. Many people think I just eat salads and pasta, but that is just not true, fats are just as important to my diet, and I am allowed to enjoy treats. Life does not have to be boring because you want to live a healthy lifestyle. I also do a lot of strengthening exercises too. Just because I am a runner, doesn’t mean I ONLY run!

    Thanks for the post! This will be very helpful to others!

    • Reply
    • Tina, love your comment! I agree, so many people think all you can eat are salads and it’s just not true. Same with running. It’s like it’s the go to for fitness when cardio is only a part of the picture. Thanks for commenting!

      • Reply

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