weight loss help

10 Reasons You’re Not Losing Weight-Part-1

10 Reasons You’re Not Losing Weight-Part-2

10 Reasons You’re Not Losing Weight-Part-3

10 Reasons You’re Not Losing Weight-Part-4

Reason 9) Poor Attitude and Believe System

A big reason people struggle to lose weight is they have a poor attitude and belief system. Have you ever caught yourself saying the following phrase “I can’t?” ‘I can’t lose weight” “I can’t exercise.” Most who say “I can’t” really believe they can’t. But the reality is they can, they just choose not to. To lose weight and keep it off you really need to believe in your self and say “I can and I will!” Never underestimate the power of positive thinking. If you really want to exercise and eat correctly you can you just have to make it a priority in your life and believe in yourself and follow through.

Reason 10) No Support

Having a support system is such a huge part of losing weight. So many struggle to lose weight on their own, without some form of help and support. Studies show when people are trying to lose weight those who have support from a friend, family member or personal trainer stick with an exercise and eating plan 75% more than those who do not. I recommend attaching yourself to friend or family member with some of the same goals to help you along the way. Never underestimate the buddy system when it comes to exercising more and eating better. Enlisting a personal trainer/fitness expert could be a great way to stay educated, accountable and motivated to reach your goals.

I hope you have read and enjoyed the “10 Reason Why You’re Not Losing Weight” blog series. Please let me know if you have any questions!

Your Fitness and Nutrition Coach,

~David Modderman



I know most of you wait till you are hungry till you eat anything. Unfortunately, this is a big mistake! What happens when your body is hungry? When your body is hungry it is craving anything it can get. Why? Because your blood sugar has dropped and it will crave something that is not healthy to bring that blood sugar back up. So that means you will be tempted to eat things that are high in sugar and high in fat. It means that going somewhere to buy that healthy lunch probably won’t happen. But that quick fast food drive thru will seem just perfect. So in simple terms you need to eat before your body gets hungry especially really hungry.

 Eating when you’re hungry will cause a few things to happen:

  • You will make bad food choices
  • You will eat too much of that food
  • This will cause you to not eat again for 5-6 hours and start the process all over again.

 The best way to combat hunger and bad food choices is:

  • Eating every 2-3 hours
  • Eating a supportive meal (lean protein, fruit or vegetable, and a starchy carb)
  • Eating natural non processed foods

So stop waiting till your hungry to eat! Look at the clock and start eating because it’s time to eat!

You can do it! You just have to plan ahead! :-)


~David Modderman


 Fat loss doesn’t have to be that difficult. Try these simple steps and you’ll see just how easy it can be.

 1. Eat smaller and more frequent meals – not only does this increase your metabolism every time you eat something, your body can more break down smaller meals better. Instead of having 3 large meals in a day, try to break them up into 5 or 6 smaller meals.

 2. Drink more water and drink less pop – regular water intake helps to flush away waste products in the body. Get at least six to eight 8 oz. glasses per day. An easy way to do this is to keep a water bottle handy and drink from it frequently.

 3. Move a little more throughout the day.- Park your car farther a way at work or when you go shopping.

 4. Eat more lean protein – sources of protein include foods such as lean poultry, fish, eggs, lowfat dairy, beans, lean red meats, etc. Your body burns more calories digesting protein than either carbohydrates or fats. Protein also helps to support your muscle tissue, which burns calories all day long!

 5. Take the stairs instead of the elevator – any time you can add in a little more physical activity, do it. This doesn’t mean you need to slog up 20 flights of stairs. Even a flight or two done regularly will add up.

 6. Don’t wait till your hungry to eat – when you get hungry you will have a much greater tendency to overeat when you do finally get something to eat. As well, because your body is starting to go into starvation mode, it will be much more likely to hold onto whatever you give it.

 7. Order small portions at restaurants – it’s tough to order small french fries when “supersizing” your order is such a great “value.” Take note, however, your real savings will occur in the calories that don’t end up on your backside.

 8. Eat more fiber – fiber is very filling. By eating more fiber you will find yourself full sooner. This feeling of fullness will last a long time as well.

 9. Wait 20 minutes between servings – your brain takes at least 20 minutes to register that you’re full. By waiting that long, you’ll give your brain a chance to realize that you don’t really need any more food.

 10. Reward yourself on your nutrition plan – one thing I always make my clients promise is that they will reward themselves on their nutrition plan. The only thing I ask that they do is to reward ONLY when they have planned to reward. By planning when you are going to eat the foods you crave, you take back control of your eating habits.

 This way you no longer “give in” to your cravings. You “reward yourself” for sticking to proper nutritional habits. Do this once or twice a week and you will feel far more in control of your eating.

 In conclusion, if you follow even a few of these 10 easy tips in the long term, you will certainly notice a difference in your overall weight and health.

Will these 10 things be enough to reach goals alone? No, but it’s a great place to start!

~David Modderman



I want to start this paragraph out by stating that everyone needs a multivitamin.  It does not matter how healthy you may think you eat, you need to be taking a quality multivitamin. The multivitamin that you take also has to be a two a day vitamin.  There is no value in one a day vitamins, for they leave you undernourished at the end of the day.  You need to take one with breakfast and one with dinner.  It is important to take your vitamins with food for it will help with the digestion. 

In fitness, the multivitamin is considered to be the foundation.  It does not matter what your goal is, be it fat loss or muscle gain, without the multivitamin it will be a lot harder to reach your goal.

When trying to lose fat you are obviously going to cut down on the amount of food that you eat.  When you cut down on food intake, being that you get your nutrients from food, you cut back on your nutrient levels as well. Now add in exercise.  Exercise requires more nutrients.   If you are exercising and your body does not have the amount of nutrients needed for the workload your body will pull nutrients right out of your muscle (nutrients are stored in the body’s muscle tissue) which is exactly what you do not want.  This will cause you to burn muscle instead of fat, giving you a total negative result.  If you take a good multivitamin your body will feed off of that and preserve your muscle tissue while burning fat.  


Curious what multivitamin I take and recommend:


Men go here:



 Women go here:







I hear it all the time. A calorie is a calorie. As long as you burn more calories than you take in then you will lose weight. Well that is true in theory. But what if you are eating way below what your burning what happens then? Also not every food you eat is the same is it?


A 500-calorie donut and a 500-calorie balanced meal of chicken, brown rice, and broccoli are equal in calories outside the body, but as soon as they are eaten and swallowed your metabolism will metabolize or digest each food much differently. The donut will digest very quickly because of its high sugar and fat content. The sugar in the donut will create a high blood sugar spike and the sugar not used immediately will be stored as fat in your body. The fat and preservatives in the donut as well will be easily digested and have a great chance of being stored as fat. The chicken breast, brown rice and broccoli meal is much more complex with the high protein and fiber content, and this meal will digest in your body at a much slower rate. The slower digestion will give your body time to distribute the calories more effectively to be used for energy and rebuild tissue. This meal will virtually have no chance of being stored as fat.


A calorie is only a calorie before you eat it! Focus on getting balanced meals and the most natural foods possible and your body composition will thank you!




~David Modderman




11) If you feel pain when you are exercising just ignore it and keep working out. It will just go away by itself.

12) Smoke everyday..try to get alteast 3-5 packs a day.

13) Make sure again not to get any vegetables, but if you have to, then make sure they are covered with lots of butter and salt.

14) Cut out all the fiber out of your diet. Fiber does nothing for you.

15) Make sure all the foods you buy and eat are prepackaged foods thats say hydrogenated oil in the ingrediant list.

16) Never wash your hands throughout the day

17)  Do not take your vitamins there is no reason to supplement your lousy diet with something beneficial.

18) Weigh yourself everyday and complain to me it’s not changing. Remember how much you weigh means everything!

19) Never get more than 3-5 hours of sleep. You don’t need it!

20) Lastly make sure you stay up late at night and watch tv. Don’t forget to eat lots of junk food while doing so.

Some of you might read this and admit that you do some of these or all of these. Unfortunetly, none of these things will take you down the path you want to go to be happy and healthy. Your goals need to be focused around being healthy and changing your lifestyle just looking for something thats get get you lose weight  really quick. Any of these things above and listed the last few days are not going to kill you if you do once a in a while. But if these are things that are habits they will. So lets develop just healthy habits and keep the bads one to a minumum.

~David Modderman



6) Binge really late at night with tons of high saturated fat foods, high in sugar, and make sure its says enriched in the ingrediants. Make sure you eat till your really stuffed! Then go to bed immediatley!

7) Make sure you drink plenty of alcohol each night, beer, mixed drinks, wine, if you do not get at least 4-5 drinks you are not are not making the effort!

(8) Be sure not to lift weights, stretch, walk, run, or do anything that will raise your heart rate. Do not workout in any form EVER!

9) Watch TV and surf the net during any free time you have. Make sure you accompany these activities with plenty of high fat foods like Snickers, ice cream, chips, hot wings. Go to it!

10) Do not drink any water or fresh brewed unsweetened green tea, make sure all your beverages contain calories. Not just any calories but empty calories. Sodas, lemonade, kool aid, and high calorie flavored coffees would be IDEAL!


Look for Part 3 on Monday!


I spend a lot of time telling people how they should eat and and how they should exercise. I have pretty much dedicated my life to it! Please do not misunderstand me I love helping people and getting them great results. I get flooded with questions every week from family, friends, and even people I  have never met. Some of them get what I say and actually follow it. These are the people that see great results and really get lean and healthy. More however seem to ignore my advice or try to do it their own way.

So I thought sometimes maybe it would be easier to tell people what NOT to do and just maybe this will make the message a little more clear.

So this is 20 things you SHOULD do if you want to be fat and unhealthy.

If you find you do some of these things and if this lists offends you. I can’t be sorry. Why? Because these are all things you can control with some effort and dedication. You are reading this because you want to learn and be healthy so now you can use this as a tool to do exactly that!


1) Make sure you skip breakfast, and try to eat only 1-2 meals a day. If possible starve your self all day and have a really big meal at night.

2) Make sure if you do eat breakfast that you eat lots of high fat and sugary foods like syrup, white flour pancakes and Captain Crunch cereal and donuts. Do not forget the whole milk!

3) Try not to move very much during the day. If you work at a desk please try to stay there as much as possible. Make sure you park as close to the entrance of work as possible. If you work past the first floor you must take the elevator to and from your office.

4) If you eat lunch make sure its fast food only! Do not pack your lunch by hand or prepare a healthy meal in advance.

5) Make sure you avoid any kind of fruits and vegetables throughout the day. But if you decide to eat fruit make sure its canned and covered in heavy syrup!


Look for more tomorrow! 😉

-David Modderman



  •      2 in 5 of every meal in America is a FAST FOOD meal!

      Do you know how sad that is? I am willing to bet that it’s greater than 2 in 5 in Michigan. Fast food is full of transfat, high fructose corn syrup, and enriched flour. Even if you think your getting the healthiest food there you still are most likely getting a lot things you do not know you are getting.

  •       In the beginning of the 20th century Americans cooked and ate most of their meals at home.

That means back in the day we planned ahead. Back then our health was more of a priority to all of us. What has happened? More junk food being produced everyday and our schedules are not getting any lighter. My advice you need to control your schedule not let your schedule control you.

  •   By the year 2000 Americans eat more than half their meals outside their home or brought home processed foods they did not prepare or cook.

It’s easy to do this, so easy… but your health is going to suffer severly from it!


  • Our country is being pushed towards obesity and not towards health.

Ever turn on the tv and not see a fast food or junk food commercial every 5 minutes?  Can you drive more than 5 blocks without seeing a fast food restauraunt? They are controling us everyone! They are controling our kids as well! Ever see a healthy food at the store with a cartoon character on it? No! Only junk processed food!



As hard is it is to say I can see this happening. Until we start taking control…. the fast food, and the unhealthy food market will thrive. Do you think the FDA cares? Take a Supermarket Tour with me and I will show you that they do not!

As bad is these facts are….there is one good thing out there than can help change it all for you. You have a choice! You have a choice to not eat this stuff and take back your life and make the right food choices. 


So I challenge you to educate yourself what foods are good and what foods are bad. I also challenge you to plan ahead and make your own food or have someone prepare it for you.

If thats something you want to do and you need help. I’m always here. :-)







 Two months ago we brought a new puppy home. She is a yellow lab named Molly. I never knew how much work this puppy would be! She has now become the center of my day. Her whole life revolves around playing, eating, and sleeping (sometimes not enough sleeping for me). All she wants to do is run, play tug of war, tag, eat and rest. She is supposed to eat 3 times a day. Every other day I feed her 5 times in smaller portions to she how her energy levels respond.

 After playing with her a few hours a day I have come to realize she is probably working out harder than me on a daily basis! This little 20 lb puppy is out working me! I have even come to think she is even eating better than me. To me that’s where I draw the line. Those who know me know I take pride not only in exercise but in proper nutrition. I think she has set the example for all of us as silly as it may seem.

 Little Molly exercises everyday without being told, she eats balanced healthy meals 3-5 times a day and she gets plenty of water and rest everyday.

 It’s all about Lifestyle and consistency everyone!  It’s not about how quick you can lose weight or how you can take 3 weeks off from exercise every 2 months. It’s also not how good you eat every 3 days. No one will be perfect but you need to be consistent, and work towards being healthy everyday not for only 5 days or even 10 weeks at a time.

-David Modderman