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Regular exercise is a simple solution to get you feeling good fast.

This is because every time you exercise your body increases its production of endorphins, which are responsible for that feel-good euphoria you get after a great workout or while chomping down on a piece of chocolate.

However, before you turn to chocolate and skip the gym, remember the end result of each and choose which one will help you reduce stress in the long run. (Hint: It’s not the chocolate!)

The foods that you eat make a huge impact on your fat loss results. But it’s not just about what you are eating, it’s also about how much and how frequently you eat.

All of these factors make the topic of how to eat for best results a hot one with my clients! So let’s dive into the most popular eating strategies…

A quick online search produces two popular eat-for-fat-loss strategies: Intermittent Fasting versus Six Small Meals.

Which strategy works best? And, more importantly, which strategy would work best for YOU? Let’s find out…

Intermittent Fasting

This eating strategy cycles between periods of eating and periods of fasting. The content of your meals during eating periods is not a factor. Some cycle between eating and fasting each day, creating a small window for eating and fasting for at least 16 hours, while others cycle eating and fasting across several days, taking as much as 48 hours at a time to fast.

Pros: Humans have been fasting for thousands of years. Our bodies are well equipped to handle periods of fasting. Research shows that fasting produces benefits for disease prevention, metabolic health, weight loss and even life extension. Some find it less work to fast rather than to plan for several small meals. During eating periods you get to eat whatever you want.

Cons: Abstaining from nourishment for long periods of time can be challenging, especially when food is all around you. Socially it can be awkward to skip meals while your friends and family break bread together. Some find themselves overeating during eating cycles, and some find the ongoing absence of food to aggravate food obsession and to produce an unbalanced focus on food.

Six Small Meals

This eating strategy, of breaking the traditional 3 square meals into 6 smaller meals that are spaced 2-3 hours apart, has been used by body builders and fitness competitors for years. The content and size of each meal is an important factor of this eating plan. Meals early in the day contain lean protein, fiber-filled veggies and a small portion of complex carbs, while meals later in the day are smaller and do not contain any complex carbs. All meals are low in fat.

Pros: You never feel hungry. By fueling up every 2-3 hours you never get the feeling of deprivation that comes with fasting. Energy levels are steady and high due to the constant supply of wholesome calories. Fat loss results are steady, and, when done with an exercise plan, muscle is maintained.

Cons: You have to plan ahead. Every. Single. Day. Get used to carrying around a small cooler filled with containers of chicken, broccoli, brown rice and sweet potatoes. Each meal is small, so restraint is required. Unless you are including the occasional cheat meal, or cheat day, there is no room in this diet for empty calories or comfort foods.


The facts are out there to prove that both of these eat-for-fat-loss strategies work. There are photos of real, actual people who have subscribed to each of these methods and have gone from flabby to lean. Both methods irrefutably work.

But why? How can two methods that utilize opposing strategies both produce fat loss results? And which one is better? Let’s dive deeper into what makes these eating strategies work…

1. Meal Timing

When you eat is a factor with both of these eating plans. This means that subscribers to both plans are required to wait until the appointed time to eat. So mindless snacking, or grabbing a muffin just because it’s there, is out of the question. This reduces overall calories, which is key to weight loss, and explains why both plans produce results.

2. Meal Content

The Six-Small-Meals plan focuses on the content of each of your small meals in great detail. Your meals contain lean proteins, fiber-filled veggies, and limited complex carbs. This detailed control of calorie content is largely why this plan is a sure bet for fat loss, not just weight loss.

Intermittent Fasting does not consider the content of your meals during eating periods.

3. Meal Size

The Six-Small-Meals plan also focuses on the exact size of your meals, which makes sense since you are eating six times each day, and excess calories would quickly add up. Typically this is done by weight, so as you pack your meals for the day you’ll be using a food scale to ensure that you have exactly the right amount of lean protein and complex carbs. Veggies are often measured rather than weighed.

Intermittent Fasting does not consider the size of your meals during eating periods.

So What’s the BEST Eating Strategy for FAST Results? As we’ve discussed, both of the eating strategies above are capable of producing results. This is due to the fact that both plans result in a lowered caloric intake.

When it’s all said and done, weight loss comes from caloric balance.

Remember the junk food diet where the professor lost weight eating restricted calories of only vending machine food? As long as you are taking in fewer calories that you are burning, you will end up losing weight.

While both of the strategies above end up curbing your calories, only the Six-Small-Meals plan encourages wholesome calories that are ideal for burning fat and building muscle, which is why this is the plan most used by body builders and fitness competitors.

When it comes down to you choosing your own eating strategy it’s important to determine what will work best with your lifestyle. If carrying a cooler with you and making time to stop every 3 hours to eat a meal is simply not something you can see yourself doing, then Intermittent Fasting may produce better results for you. The key is to figure out a plan for restricting calories that you would realistically be motivated to stick with. And the more wholesome the content of those restricted calories, the better and quicker your results will come!

Want more guidance as you take your body from flab to fab? I’d love to help you! Give me a call or shoot me an email and let’s get you on track to shed some major fat before summer!

Let’s do this together.

Comfort Soup with Sausage and Cabbage

Homemade soup is a wonderful way to enjoy healthy, quick meals at home. This recipe for Sausage and Cabbage Comfort Soup is packed with wholesome fiber from fresh vegetables and protein from sausage.

Make a big pot on the weekend and then reheat bowls throughout the week for fast, nutritious meals that will keep you on track with your fitness goals.  

Courtesy of

What you need
Serves 20

1 ½ pounds mild Italian sausage, loose
1 large yellow onion, halved and thinly sliced
2 teaspoons garlic, chopped
4 medium carrots, peeled and sliced into ¼” rounds
1 head green cabbage, core removed and shredded
3 large tomatoes, diced
2 teaspoons sea salt (plus more as needed)
fresh ground black pepper (about 5 cracks)
1 teaspoon ground sweet paprika


1. Brown the sausage at the bottom of a large soup pot over medium high heat, breaking it into small pieces as it browns. Remove the cooked sausage from the pot and set aside in a bowl, leaving the oil from the sausage in the pot.

2. Add the onions, garlic and carrots to the pot with the hot oil. Continue to cook over medium high heat, stirring often as the veggies become tender, about 5 minutes. Add the cabbage and tomatoes, and continue to cook, stirring often, for 5 minutes. Mix in the remaining ingredients and bring the soup to a low simmer for 20 minutes.

3. Add more salt and pepper to taste and serve hot. Enjoy!

One serving equals 116 calories, 7g fat, 7g carbohydrate, 2g fiber, and 6g protein.

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3201 Loring Road Acworth, GA 30152 
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Having Deron as a trainer has helped me in several ways. Deron has the knack for getting me to push myself without making me feel bad about myself, he is more the motivator than a drill sergeant. (this being of utmost importance for a self-conscious woman... ME) His knowledge of form and ability to explain lifts, as well as tips for problem areas has taught me to better myself. Then, when the workout is done he is able to demonstrate stretching that alines with the daily workouts. Deron has been a supportive part in my workout routine, which added with a change in diet has allowed me to reach new life goals for myself. As of now I have lost 42lbs all while gaining strength & toning up!

Great trainer! Deron is very motivating and keeps the workouts challenging and interesting so you don't get bored!

In only a brief amount of time, Deron has helped me overcome body image issues through consistent,personalized training sessions.He does everything a trainer is obligated to do. He motivates his clients to push forward, while working with them to develop healthy eating habits. Yet, he also puts the "personal" in personal trainer. Deron does more thean simply develop a healthy lifestyle. He makes working out fun because he treats his clients less as clients and more as a friend and mentor.

My personal trainer, Deron, made me feel very confortable and was a very enlightening, persuasive person when it came to pushing my limits. I really enjoyed working out with him and getting to know all the training. He taught me a lot and now I can take what I've learned from him and use it in my own workouts. I definately urge other people to get him as thier trainer

Terrific trainer. Expertise in a wide range of disciplines, including olympic, plyometrics, speed, conditioning, balance and flexibility. Deron has a unique and effective way of motivating and keeping his clients on track. Progress is measurable rather quickly, whether it be in improved performance, weight loss or muscle gain/tone. Deron challenges you by consistently asking you to test your limits in healthy, safe ways.

I love working out with Derron. He kept me focused and motivated. He taugh me to not only be fit but to also be healthy! He made the workouts fun and rewarding! Always look forward to our training sessions!

Deron is awesome, he is not all about making you work out but helping you slowly make healthy changes to achieve an overall healthier lifestyle. His workouts are fun and he is always offering something new and challenging.

Phone: 678.273.2048
Web: Inspire Fitness