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question-answer-color-v-2My calorie budget per day is 1578 Calories.
I’d like suggestions on how to ACCELERATE my weight loss.
I’m happy with the 10 pounds that I have lost so far, but feel with the muscle I have gained and cardio that I am doing that I should have lost even more than this.
Should I add more protein to my diet, or maybe eat more calories, or should I eat even less? –Scott E.



Congrats on dropping the 10 pounds, Scott, using diet and exercise – a winning combination!

To get the most from your diet plan, you need to address calories, composition and timing.

If you are following a recommended caloric allowance and getting results, then I wouldn’t mess with the count.

Instead, be sure that NO more than 10% (or 158 grams) of those calories come from sugar, and MORE than half of your total calories (789+) are consumed by the time your mid-day meal is done. These two steps help assure that what you are eating fuels your day to prevent hunger and maximizes results from the gym.

Since I only know how many calories you are eating, but not what you are eating, I can’t really speak to if your protein consumption should be “more” or “less.”

If you are genuinely desperate, in addition to your diet plan, you might consider supplementing with ALA (alpha linoleic acid) or CLA (conjugated linoleic acid), which have shown promise in modestly reducing body weight in overweight individuals – like an extra 3 pounds lost in 6 months. You may find more ideas in some of our articles on overcoming weight loss obstacles and tackling stubborn weight, such as the one on shredding fat – CLICK HERE TO READ.

Want to SHRED BODY FAT?! Follow These 4 Steps

Also, join our #MoveMoreBurnMore community on Twitter for more inspiration!

– Debbie J., MS, RD

Do you have a question about your diet or nutrition?

Ask our dietitian by submitting your question to or simply ask it in the COMMENTS section below. To learn how to follow the “Ask Our Dietitian” Q&A CLICK HERE!

Debbie James is a registered dietitian. Any views or opinions presented in this article are solely those of the author and do not necessarily represent the opinions or recommendations of Fitness International, LLC.



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