Lose 50 lbs. the Safe Way

Lose 50 lbs. the Safe Way

Question:

What type of foods should I eat, and exercises should I do? I want to lose 50 lbs. safely. I’m 5’7″ and weigh 203 lbs. and I want to reduce my BMI. How can I stay motivated to workout consistently and hard?

– Kristy M.

Answer:

Since your height and weight don’t tell me anything about who you are, it’s difficult to say what foods you should eat. There are several approaches to weight loss. One is to start with what you already eat and reduce portions, say by 25%. Another is to calorie count and track your intake. You could also go vegetarian. But realistically, the plan you choose should match up with how you live and what you believe about food. I mean, telling you to cook steel cut oats if you dash out the door in 10 minutes each morning is a set-up for failure! I can say that nearly everyone could stand to eat more wholesome, unprocessed ‘clean’ plant-based foods and avoid fried food, candy, junk food, and soda.

I’d encourage you to work through our 90 Day Nutrition Plan to a Leaner You, laid out over three parts. #MoveMoreBurnMore

Motivation comes from within, but a repeating few mantras or sayings can help keep you focused:

  • Don’t shoot for perfection, just better or more than current.
  • “The only bad workout is the one that didn’t happen.”
  • Each bout of exercise brings you closer to your goal – sooner.

As far as working out hard, know that it takes a change to create a change – push yourself out of your comfort zone so your body is forced to adapt.

– Debbie J., MS, RD

This article should not replace any exercise program or restrictions, any dietary supplements or restrictions, or any other medical recommendations from your primary care physician. Before starting any exercise program or diet, make sure it is approved by your doctor.

Some questions have been edited for length and/or clarity.

Ask our Dietitian

Have a nutrition question? Our registered dietitian is ready to help!

Email nutrition@lafitness.com or submit your question below and it may be featured in an upcoming article!

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Hungry Post Workout Tips

Hungry Post Workout Tips

Question:

I recently started doing the boot camp class at LA Fitness and I noticed that I get very hungry after class. Any recommendations? I need to lose like 30 lbs., please help.

– Adela C.

Answer:

When your body tells you to EAT (now!) post-exercise, it certainly gets your attention! That hunger may be normal, though disruptive to weight loss efforts if you eat the energy equivalent of what you just burned. A small recovery snack such as a two-inch apple and tablespoon of peanut butter may do the trick. Base it on carbohydrates to replace spent fuel. A cup of dry cereal to munch on travels well. A single ounce granola bar is another convenient option. But if you’re planning on a meal in an hour or so, try to fill up on light fare such as air-popped popcorn, celery, rice cakes, and melon to stave off hunger until then.

Other tips include:

  • Depending on when you work out, consider boosting up your previous meal to give you the fuel you need for vigorous exercise.
  • If you’re exercising over an hour, switch from water to a simple sports drink during your exercise to keep blood sugar up.
  • Include some protein and healthy fat at the previous meal to promote satiety and help keep energy levels stable.

– Debbie J., MS, RD

This article should not replace any exercise program or restrictions, any dietary supplements or restrictions, or any other medical recommendations from your primary care physician. Before starting any exercise program or diet, make sure it is approved by your doctor.

Some questions have been edited for length and/or clarity.

Ask our Dietitian

Have a nutrition question? Our registered dietitian is ready to help!

Email nutrition@lafitness.com or submit your question below and it may be featured in an upcoming article!

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Healthy Tips for Losing Weight for Adolescents

Healthy Tips for Losing Weight for Adolescents

Question:

I have a goal of losing weight from 135 lbs. to 120 lbs. I am 17 years old and I go to LA Fitness every day. According to my calorie tracker, I eat 1,200 calories every day and burn 450. Can you please give me some healthy tips so I can lose weight faster? Because I am not seeing the changes I want to see.

– Rimsha M.

Answer:

At 17 years of age, you need plenty of energy (even if you’re done growing in height). Your tracked 1,200 calories simply are NOT enough for most boys or girls of your age, who should consume at least 1,800 calories. If you are truly overweight, meaning your height is 5’1” or less, then your high level of physical activity should create enough of a deficit for weight loss. Bravo for hitting the gym for daily exercise! Nutritionally, you can make sure your calories are spread out in at least 3 meals comprised of whole grains, fresh fruits and vegetables, lean protein, low-fat dairy and healthy plant fats. Without its snacks or desserts, the 2-week sample weight loss menu from ChooseMyPlate.gov should give you an idea of what to eat. Get plenty of water and sleep, too! Focus on the health habits you are improving, and the scale will eventually follow.

– Debbie J., MS, RD

This article should not replace any exercise program or restrictions, any dietary supplements or restrictions, or any other medical recommendations from your primary care physician. Before starting any exercise program or diet, make sure it is approved by your doctor.

Some questions have been edited for length and/or clarity.

Ask our Dietitian

Have a nutrition question? Our registered dietitian is ready to help!

Email nutrition@lafitness.com or submit your question below and it may be featured in an upcoming article!

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Foods That Promote Hydrated and Glowing Skin

Foods That Promote Hydrated and Glowing Skin

Question:

What are some foods that help keep the skin looking more hydrated and glowing?

Answer:

It takes the entire physiological nutrition process for ingested food to affect the exterior of your body from the inside. A proper diet and good skin care should keep your dermal layers in top shape.

The first step is not surprising – stay hydrated! Drink plenty of water throughout the day. Next, choose foods high in unsaturated fats, like nuts, avocado, and salmon. The omega-3 fatty acids found in salmon reduce inflammation and keep skin healthy and bright.1 Avocado also contains biotin which combats dry skin.1 Finally, include sources of supportive nutrients. Cantaloupe melon and sweet potato contain vitamin A which helps maintain epidermal glow.Turmeric spice is full of antioxidants, making it great to nourish skin and promote elasticity.2  Higher intake of vitamin C rich foods (citrus, strawberries, broccoli) is associated with less age-related dryness.3

In addition to eating your way to better skin, you can apply good nutrition directly to your derma! Topical food picks for the surface of your face include:

  • Mask: 1 Avocado + 2 Tbsp plain yogurt + 1 Tbsp oil + 1 Tbsp honey4
  • Soak: Buttermilk-dipped washcloth
  • Massage: Pureed papaya
  • Peel: Whipped egg white + tsp coconut oil + tsp lemon juice5
  • Mist: Liquid from straining boiled, peeled and diced cucumber & lime

References:

  1. 9 Things You Should Be Eating Regularly If You Want Glowing Skin, by Lauren Valenti. marieclaire.com. March 30. 2017. Accessed 11.26.2018.
  2. 8 Foods for Glowing Skin. Keri Glassman. https://nutritiouslife.com Accessed 11.26.2018
  3. Beauty From the Inside Out: Improving your diet or taking supplements may lead to younger-looking skin. American Academy of Dermatology aad.org February 3, 2015. Accessed 11.26.2018
  4. 8 Skin-Transforming Face Masks You Can Make Out of Food, by Irma Elezovic. Allure.com. January 3, 2017. Accessed 11.26.2018
  5. 3 DIY Egg White Face Masks for Dry, Normal and Oily Skin, by Deeksha Sarin. https://food.ndtv.com. March 28, 2018. Accessed 11.26.2108

– Debbie J., MS, RD

This article should not replace any exercise program or restrictions, any dietary supplements or restrictions, or any other medical recommendations from your primary care physician. Before starting any exercise program or diet, make sure it is approved by your doctor.

Some questions have been edited for length and/or clarity.

Ask our Dietitian

Have a nutrition question? Our registered dietitian is ready to help!

Email nutrition@lafitness.com or submit your question below and it may be featured in an upcoming article!

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15 Meatless Monday Recipes

15 Meatless Monday Recipes

Question:

I just started participating in no-meat-Mondays. What are some well-balanced vegetarian based meals I can eat (breakfast, lunch, dinner)?

Answer:

What a fun step toward a healthy-for-you and better-for-the-planet diet!

Here is a month’s worth of options for your Meatless Mondays:

Breakfast

  • Whole wheat pancakes with nut butter and banana. Pea milk.
  • Avocado toast with cucumber and basil. Pineapple. Soy milk.
  • Bean burrito with salsa. Orange. Almond milk.
  • Tofu scramble with spinach, mushroom and red pepper. Peach. Coconut milk.
  • Oatmeal, nut and dried fruit porridge. Rice milk.

Lunch

  • Pasta salad with peas, pine nuts, and tomato. Apple.
  • Wild rice soup with mushrooms and carrot. Roasted chickpeas. Plum.
  • No-meat bean chili with cornbread muffin. Melon.
  • Tofu coconut curry with cabbage, carrot, and peppers. Kiwi.
  • Gnocchi with pesto. Spinach salad w/ sliced almonds and berries.

Dinner

  • Twice baked potatoes with vegan cheese. Broccoli.
  • Black bean fajitas with onion and bell pepper. Whole wheat tortilla.
  • Hoisin tofu lettuce wraps with carrot and green onion. Ramen noodles.
  • Roasted vegetable thin crust pizza with vegan cheese.
  • Butternut squash and apple bake (or puree for soup). Pumpkin seeds. Kale chips.

Choices inspired by PETA vegan recipes.

– Debbie J., MS, RD

This article should not replace any exercise program or restrictions, any dietary supplements or restrictions, or any other medical recommendations from your primary care physician. Before starting any exercise program or diet, make sure it is approved by your doctor.

Some questions have been edited for length and/or clarity.

Ask our Dietitian

Have a nutrition question? Our registered dietitian is ready to help!

Email nutrition@lafitness.com or submit your question below and it may be featured in an upcoming article!

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