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Robert Ferguson, MS, CN is a nationally recognized author, certified nutritionist, fitness expert, entrepreneur, TV personality, motivational speaker, and CEO of Diet Free Life who currently serves on the Presidential Task Force on Obesity for the National Medical Association.

With a Master’s degree in counseling psychology and certifications in fitness and performance nutrition, Robert has vast experience with nutrition and weight loss and offers culturally-friendly solutions with his inclusive approach to ‘meet people where they are.’

For more than 20 years, Ferguson and his team have been dedicated to helping millions break the diet mentality and engage the joy of eating, which results in simple and authentic weight loss and personal wellness.

He has helped individuals lose 5 to over 200 pounds without the traditional approach of counting calories, starving, relying on prepackaged meals and feeling deprived.

In addition to his success with everyday people, Ferguson has worked with Fortune 500 companies as a speaker and consultant, as well as a growing list of celebrities and professional athletes that includes Toni Braxton, Ricki Lake, La Toya Jackson and Bobbi Bonilla. 

For more information on Ferguson and his diet plan, click here. 

My wife is a nurse with crazy shifts, 12 hour shifts,and has gain weight. What can she do to help lose weight?

To most people’s surprise, eating every two to three hours is the best thing she could do for weight loss. Unfortunately, shift workers get in the habit of going long periods of time without eating.

Dr. Ferguson…How does fruit impact blood sugar?

Depending on the fruit and the amount you consume at one time it what determines how your blood sugar is impacted. Take a banana for instance, it is highest in the sugar glucose which impacts blood sugar.

Whereas apricots for instance, is highest in the sugar fructose, which doesn’t impact blood sugar as much. The key when it comes to blood sugar is to not eat too much of any fruit at a single time.

How can a truck driver lose weight?

Truck drivers like anyone else can lose weight by getting in the habit of eating every two to three hours. Make it a goal to eat three meals and snack in-between.

What’s the best way for night shift workers to plan their meals since the timing isn’t like traditional meal times?

The best thing for night-shift workers is to eat every two to three hours. When you wake up, no matter what time that is, eat within an hour and then continue eating every 2-3 hours and up to 1-3 hours prior to bed.

What is a good “on the go” breakfast?

Enjoy a smoothie as a meal. For instance, a scoop of protein powder, banana and berries with a tablespoon of peanut or almond butter in a blender and you’re out the door.

How can I help my 17 y/o daughter who can’t eat 6 times/day while in class?

Begin the day with breakfast and when the opportunity is available to snack between lunch and dinner, do it. At the very least eat three meals a day.

Hello. What is your advice for someone who eat a lot of salty and sugary foods?

Get in the habit of eating every 2-3 hours and this will help crash cravings. When it comes to salty foods that are packaged, make it your goal when it’s a snack that the sodium is no more than 350mg in a serving. When it comes to sugary foods, make it your goal to not to over consume at a single time.

How do I raise my metabolism?

Exercise is an easy way to boost metabolism. Drinking more water boost metabolism. Every time you eat you boost metabolism.

I eat, drink 64 ounces of water 3 times daily and am trying to lose weight but love sweets. Help!!!!

I love sweets also. The key is to get in the habit of eating regularly and this will help you avoid falling prey to sweet cravings. As well, make it your goal to learn how to enjoy sweets without gaining weight.

Hello Doc, I just turned 34 yesterday, I’m a truck driver and I’ve been trying to lose my stomach for a very long time and it’s very hard! I will take your advice from today on tjms, but is there anything that targets the stomach especially?

The best thing for the belly is sound nutrition and physical activity.

Dr. Ferguson, on 11/25/13 I was told I had type 2 diabetes…but I’m addicted to ice cream. Help!

You can enjoy your ice cream. Just consume it in the right amounts. Ice cream is great. I recommend you go with one that is highest in fat (close to nature) and make it your goal to snack or eat two hours prior so you don’t over indulge.

How about when you are juicing wit the Nutribullet using a protein mix? I do this for breakfast and lunch. No snacks and gains and beans for dinner. How can I modify this into my diet? I do use fruits high in sugars.

I am often concerned with people that juice. Juicing with the healthiest food can result in consuming a concentration of sugar in the form of fruits. In my Diet Free Life System I show people how to juice and enjoy smoothies correctly.

Should you stick to a certain number of calorie ‘ s per day and how much water should you drink a day?

Drink enough water to where your urine is closer to clear opposed to dark yellow. The key to calories is to make sure you are getting a variety and consuming enough. For instance, a woman should never consume less than 1200 calories in a day, and a man no less than 1500 calories. Calories do count, however, current science has revealed that weight loss is not solely about calories in, calories out.

Does Dietfree Life program work for someone whose had Bariatric surgery?

Absolutely. I address bariatric concerns as well as conditions like PCOS, Lupus and type 2 diabetes to name a few.

My problem is water – I miss the carbonation and flavor of sodas. What can I do so I won’t feel like I’m depriving myself??

Drink zero calorie beverages that will give you the carbonation. When it comes to regular soda, treat it like a snack in-between your meals and you’ll be good.

I’m 6’10” and I’m having trouble losing weight, I’ve tried a personal trainer,didn’t work he wasn’t reliable, and a nutritionist, and the food was not good. Please let me know what I’m doing wrong sir.

Consider my Diet Free Life System. Learn more about it at Education (knowledge) is key. You seem to be on a quest for knowledge and that is exactly what you’ll get with my program.

How much weight is expected to be lost?

People can lose 5 to 10 pounds in the first two weeks and then settle in at about 2 pounds a week.

I’m a type ll diabetic and I have so much trouble controlling my A1C. What can I do to get it down?

Controlling blood sugar with food and activity is how you are going to get your A1C under control. Learn to combine your foods in the right way and amounts so that your blood sugar levels don’t spike too high and eat frequently so they don’t drop too low.

Would too much water develop water weight?

I don’t think so. Drinking an adequate amount of water usually helps you not hold as much water.

What’s the best way for night shift workers to plan their meals since the timing isn’t like traditional meal times?

Night shift workers need to eat every 2-3 hours. Just because you’re a night shift worker doesn’t mean to avoid eating. Every time you eat you burn calories.

I’m type 2 diabetic is there a top 5 things I should be doing?

Eat every two to three hours. Drink an adequate amount of water. Get 7-8 hours of sleep. Find time to get in some exercise (walking). Make your evening snack something that is highest in the combination of protein, fat and fiber grams over total carbohydrate grams.

What’s considered a snack?

A snack is 100 to 200 calories for a woman, and 100 to 300 calories for a man.

What is your advice for someone who eat a lot of salty and sugary foods?

Eat it. Seriously, it all depends on exactly what you are referring to and how much you eat at one time.

I seem to be losing inches slowly and weight very slowly. What am I doing wrong? I exercise 4 days a week (Cross Fit) drink a fresh veggie, fruit and protein smoothie for breakfast; mid morning snack ( nuts or fruit); light lunch (protein and veggies) mid afternoon snack (fruit or popcorn); dinner of protein and veggies. I do eat badly sometimes (ice cream).

Everyone is unique and each person responds to carbs differently. You may be eating too many or not enough. Also, it sounds like you may be over training.

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Get Well Wednesday: Lose Weight Eating Real Food  was originally published on