Diet Do’s and Don’ts

They say that abs are built in the kitchen, not in the gym! What we eat is extremely important to how we feel and how we perform. Nowadays, when we hear “diet” we think of 30 day long guides to cutting out certain foods, “pushing out” toxins, and dropping weight fast. However the true meaning of a “diet” is simply “the kind of food that we habitually eat.” This is important because “changing your diet” is not supposed to mean going on an extreme eating plan for a short period of time. The problem is that people want to see results immediately and these fad “diets” deliver. However, if you want to make a healthy change in your lifestyle, here are the “Diet Do’s and Don’ts”!


Don’t completely change the way you eat drastically. If you’re a person that orders a burger, fries, and soda for every meal and then finishes with a big piece of cake for dessert, going on a diet that only lets you eat celery and boiled chicken breast is not going to work for you. These types of drastic changes usually lead to people giving up and going back to their old eating habits.


Do keep making minor changes and improvements. Instead of having a burger, fries, and a soda for every meal, start off by switching that soda for water. Then, try swapping those fries for a salad. Next time, try cooking at home for one meal a day. These little changes make obtaining a sustainable, healthy lifestyle more realistic.

Don’t completely cut out major food groups. Our bodies need all parts of the major food groups! “Diets” that have you cutting out entire food groups can give the misconception that those food groups are “bad” for you. In reality, all that is needed for weight loss is a calorie deficit, and sometimes, cutting out whole food groups can help with the calorie deficit.


Do eat in moderation. You shouldn’t have to cut out food completely. Instead, there are still ways to incorporate a small slice of cake, or a few fries into a completely healthy diet and still lose weight. Eating in moderation is a helpful skill to learn and also helps to prevent binges of unhealthy food.


Don’t forget that muscle is heavier than fat! If you’re judging your progress by the scale, sometimes you miss out on the actual improvements you’ve made.


Do ask yourself: Have I gotten stronger? Do I feel better? Do I sleep better? Do my clothes fit better?


Don’t forget that every body is different. What works for some may not work for others. Depending on your body structure and type, your bodily improvements may not immediately equate to weight loss.


Do add in exercise with your changes in eating! Trying a new sport, joining a new class, or coming to a new gym, like Sampa, is a great supplement to healthier eating habits.

When you join a gym like Sampa, you get exposed to diverse classes such as Muay Thai Kickboxing, Wrestling, Brazillian Jiu Jitsu, and Fitness classes. At these classes, you’ll be able to meet local people from the Walnut, Glendora, Diamond Bar, West Covina, and Azusa areas that all want to improve themselves too!

We have many students here at Sampa Jiu Jitsu in Walnut and Glendora that stated that after joining our classes they fel that they had to eat better, because the old eating habits make them feel bad during classes whilst exercising, so indirectly the martial arts exercise made them have better choices when it comes to food and slowly they stopped craving for what they always craved.

If you are interested in joining our Sampa Family to improve your health, confidence, and fitness, you can join us in Walnut by calling (909) 444-9944 or in Glendora at (626) 335-4971.