Lisa D's Advice

Lisa D's Advice

Lisa D Gives Ideas For Diet Choice!

Lisa DeFazio is the PERFECT person to ask when it comes to food and diet choices!
So it's no surprise that she has a great answer for our Perezcious Fit Reader’s question!

Hi Lisa,

How do you decide what kind of diet to go on? Instead of limiting different foods is moderation the key for everyone Also, how many calories should you eat a day if you want to lose weight in a healthy way?


Here's Lisa's response!

Hi! There are so many diets, some good, some very bad. There are many diets that work, and there are some factors to consider when choosing a plan to follow. First consider your lifestyle. Do you cook and go to the market, or do you eat on the run? Do you have any health issues? I recommend getting a full physical, blood pressure and complete blood work (including a lipid profile, B12, iron, thyroid, blood glucose, etc.) to determine if you have special dietary restrictions. For example, if you have high cholesterol, you need to cut down on animal products, if your blood glucose is high, you should follow the diabetic guidelines and cut down on sugar. The general rule for weight loss is that women should consume 1200 to 1500 calories per day and men should have about 1600 to 1800 calories per day. Any calorie level below 1200 calories per day is considered a medical weight loss program and you should see a doctor weekly, as you are more vulnerable to complications. Overall, moderation will work if you have the discipline to stop at one cookie or 5 chips, but not everyone has the discipline to do this! Personally, I do not keep the junk in the house because once I start I want more, so I just avoid it!

Access is so tempting, we agree! If there are 10 cookies in the house, the only way to get rid of them is to eat every last one of them, right??


Try moderation, but if that doesn't work, don't keep trying. Just get rid of the offending snacks!

Thanks for the tip, Lisa!

If U want to ask Lisa a question, shoot one over to!


Lisa DeFazio's Tips To Having A Healthy Fourth Of July!

It's soooo easy to go overboard on summer holidays like the Fourth of July.

With so much temptation around,'s celebrity nutritionist Lisa DeFazio has some helpful tips to keep you on the right track this Independence Day.

Lisa says:

Choose healthier, leaner grilling options. Instead of high fat burgers and hot dogs, try chicken or turkey sausage, ground chicken or turkey burgers, and grilled chicken burgers.

Buy low fat sides. Save calories by choosing baked chips, pretzels, fresh fruit and salads. Avoid potato salad, cole slaw, and regular chips.
Condiments add up in calories! Cut back on a few hundred calories by using low fat mayo, low fat thousand island (great on burgers!), and low fat cheese.

Beverages and booze turn to fat just like food! Drink your alcohol slowly. Calories are calories. Choose light beers, diet sodas, and low cal margaritas.

Drink 8oz of water after each alcoholic beverage.

If you overeat, get back on track the next day!

Awesome tips! See? You can still enjoy a summer cookout with friends and family without overindulging.

Have a happy, safe, AND healthy Fourth!


Lisa DeFazio Answers Your Questions

Hi Lisa,

I'm 22 years old, and very interested in nutrition! I generally eat very healthy, however I am constantly thinking about's like I never get full! Whether its healthy food or junk food I just eat and cant stop. I can go out, have dinner, come home and search the fridge. I've tried brushing my teeth and chewing gum but I still keep thinking about food and what else I can eat. When I' m busy and out and about it's not as much of a problem, but when I'm studying or just relaxing I just binge and give in to a lot of my cravings. How can I get my mind off food and stop eating when I'm satisfied??

Thank you so much.

Hi, You are not alone! Many people eat when they are bored, tired or just relaxing! First, make sure you are eating enough during the day. Are you eating breakfast, lunch and snacks? Are you eating enough calories and carbohydrates (rice, whole grains, oatmeal, etc?) to keep you satisfied and meet your body's required needs? If you are not, maybe your body is telling you that you really are hungry!

If that is not the case, there are steps you can take. 1. Do not keep trigger or binge foods in the house such as chips, cookies, ice cream, etc. I do not buy foods that I know I can't resist. 2. Go to bed! Sometimes you are just tired. When I am tired and it is 8 PM, and I think in need a snack, I just go to sleep early! 3. Munch on a big bowl of microwave low fat popcorn, veggies and fat free dip (carrots, celery, cucumbers, cherry tomatoes and fat free ranch dip) or make a big mug of fat free hot chocolate to sip on. Sometimes if you are being too strict with your diet, such as only eating protein and vegetables, and avoiding carbohydrates, it will catch up with you eventually and you will be hungry!

- Lisa De Fazio, MS, RD

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