Priit Palujoe is a recognised personal trainer, who moved to Marbella from Los Angeles about three years ago. Priit has highly valued PROPTA(www.propta.com) professional private trainers and nutrition consultants diploma and plenty of practice working with professional athletes as well as people who wish to lose weight and feel fitter.

1. What time is the last time in the evening when I can eat if I want to lose weight?

This is one subject that gets talked about and discussed a lot. When you look at some diets from magazines or internet then most of the times they have eating times marked down. And it mostly it looks like this - 6.30 or 7.00 in the morning breakfast and then another meal every three hours. Usually there are five meals per day or as many diets like to say, three meals and two snacks. Whatever  you call these eating sessions  you must get enough food each time. And with 5 meals per day your dinner should be round 7 pm. It’s perfectly normal and good timing if you wake up 6 in the morning and go to sleep at 10 pm. 

Now I like to customise this and make it suitable to people who live in Marbella. Because I personally don’t know one person here who wakes up six in the morning and goes to bed so early! Most people I know from gym work late at night and go to bed around 4-5 in the morning. So the biggest mistake they can do is to follow the meal times I mentioned before! I have seen it here, how a pretty young woman follows her diet and eats her dinner strictly at 8 pm and then two hours later she goes to work, not sleep as planned in the diet she follows!!!

So she’s on her feet, working or partying all night.  At four o’clock she is finished and all she can think is to get something to eat, because her last meal was 8 hours ago. She goes home or straight to the kitchen because this is the only place that matters this moment and starts loading herself up with everything she can find. One baguette and half a litre of yogurt later she is ready for sleep. But in this way her strict daily diet is ruined. 

What you should do is to eat nice big meal just before you're going to work at night. And in a perfect world you should have a small snack in next 4 hours.This way your body and more importantly your brain can survive another 4 hours, so when you get home you are able to think a little and make the right choices about food. The right food is something with enough protein and no or little carbs. I like a can of tuna in water with some fat free veggie soup. Then I can go to sleep and be sure that I wake up in same or better shape.  

2. If I have been eating fast food for a day, how can I make up for it the next day?

I'll  start with question to you. What happened that you had to eat  fast food all day without having a chance to eat a salad or some better food, which you can make quickly and easily???

But if this has happened, then you shouldn’t do anything extreme on the following day. It doesn't make any sense to starve the next day or eat any less then normal. Just follow your normal healthy diet. Probably the only way to make it up a little is at the gym. Train harder to use all those bad calories from the previous day. And make sure that your healthy diet and fast food days don’t switch places. Meaning, there should be many, many more days per month eating according to a healthy diet. 

Priit is willing to answer any question and give out advice about nutrition or working out. Please send your questions to tene@i-marbella.com and you'll be able to read the answers on i-Marbella.com real soon!