What to Eat for Rapid Weight Loss

What to Eat for Rapid Weight Loss

by | Feb 28, 2019 | All, Ask Our Dietitian, Home, Nutrition

Question:

I currently weigh 270 lbs. and I’m looking to lose at least 70 lbs. I’m trying to lose at least 5 lbs. per week. What should I eat and how much?

– Niesha G.

Answer:

Your specific diet for rapid weight loss would need to be developed one-on-one with a dietitian, preferably in conjunction with a medical professional. I can say that we’ve addressed similar requests in the past – and the answer is different for each unique person.

Though it’s certainly plausible the scale could drop 5 pounds each of the first few weeks, it’s likely most of that weight would be water loss. Unless you are burning an extra 2,000 calories (a week’s worth of exercise!) daily there wouldn’t be an energy deficit great enough to promote fat burning to that extent.

So… I’d say to focus on your first 10-15-pound reduction by reducing portions, eliminating fried foods, alcohol, and sweets. For structure, you could follow a moderate diet plan providing no fewer than 1,500 calories a day. Whether it’s Mediterranean style, lower carbohydrate, high fiber or 6 mini-meals, adhering to a regimen for a couple of months forces you to plan, shop and prepare for everything you eat.

Here’s just one sample 1,500 calorie day of familiar American foods to get your started*:

  • Breakfast
    • 1 Cup bran flake cereal, 1 Tbsp. almonds, ½ Cup 1% milk, 2 scrambled eggs, ½ grapefruit
  • Lunch
    • 3 oz. grilled chicken breast, ½ Cup coleslaw, 1 cob corn
  • Dinner               
    • 3 oz. halibut, 1 Cup green beans, 1 Cup wheat noodles
  • Snacks
    • 3 Cup light popcorn
    • 1 C. plain low-fat yogurt + ½ C. berries

Analysis on www.FitDay.com by a Registered Dietitian Nutritionist = 28% Protein, 28% Fat, 44% Carbohydrate, 25 gm Fiber * Findings were used along with RDN’s professional judgment.

– 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

by | Dec 24, 2018 | All, Ask Our Dietitian, Home, Nutrition

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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The Common Misconception of Getting Fit Before Joining a Gym

The Common Misconception of Getting Fit Before Joining a Gym

by | Jun 20, 2018 | All, Community, Exercises, Fitness, Home, Workouts

You’ve wanted to lose weight. You’ve wanted to get healthier, feel better, and have more energy. You’ve thought about the possibility of joining a gym, but something has held you back. Perhaps it’s fear, vulnerability, or a lack of confidence keeping you from accomplishing your fitness goals. Before allowing any more negativity to cloud your frame of mind, let’s push the pause button.

For many toying around with the thought of joining a gym (but slacking with the follow-through), we’re here to say: let’s not put off your health and happiness any longer. There seems to be this common misconception that one must get fit before getting fit in a club. That could not be any further from the truth. Yet, it’s an idea that many people believe, usually due to one of the fears listed below.

7 Common Fears When New to the Gym (And How to Avoid Them)

1. Everyone is going to judge me.

  • No – most people who go to the gym are way too focused on their own workout routine to be watching anyone else, let alone judge you.
  • The gym is a type of community where you’re surrounded by others who share similar health and fitness goals.
  • Almost everyone is supportive because they’ve been where you’ve been and want to see you succeed.

2. I won’t know how to use any of the equipment.

  • Easy fix – perhaps one of the easiest on this list! On most machines, there is a picture showing which muscles the machine helps target and how to properly perform the exercise. Take the time to review it before getting started.
  • Still nervous that you may be doing it wrong? There are plenty of helpful videos showing proper use of gym equipment online (check out our LAF YouTube channel).
  • Your third option can be adding on some personal training sessions to your membership and have an instructor walk you through how to properly use the machines and explain which would be best for you.

3. Everyone is going to be ripped fitness models/competitors.

  • No – sure, some people at the gym will be in peak fitness shape. Some will be fitness models. Some will be bodybuilders. The majority will not be.
  • Remember: Everyone was once a beginner. You’re not any different or capable of accomplishing any less than those others you see at the gym.

4. I am going to sweat… a lot.

  • This is probably true. We’re not going to lie to you. Working out can get sweaty, especially if your body isn’t used to it, but guess what? Everyone sweats.
  • Sweating is great for your body! It can help rid your body of toxins and help cool the body down from a particularly intense workout. Plus, it’s great for boosting those feel-good endorphins (just don’t forget your towel).

5.

The weight area will be dominated by Arnold Schwarzenegger built men.

  • The weight area of any gym can be a bit intimidating if you’ve never lifted before. The key for overcoming this fear is to do your research so you know how to properly use the weights without bringing injury to yourself.
  • It never hurts to ask for help! Do you see someone who looks like they know what they’re doing? Wait until they finish their set, and then ask them to help spot you or ask for assistance. Again, most people want to help and watch you succeed. In fact, they may even be flattered that you’ve thought to ask them for help.
  • Not a fan of asking strangers for help? Book a session with the PT department and they’ll walk you through the weight training basics.
  • Men and women can be seen in the weight training area. Being strong is sexy. The old-age idea of hulk-like men grunting and dropping weights is yesterday’s worry. Fear no more.

6. I’m so out of shape, I won’t be able to keep up in group fitness classes.

  • Far from the truth! Group fitness classes can be a great place to start if you’re looking for an instructor to help push you, without the added cost of personal training. All classes can be tailored for the fitness level you’re currently at. Let the instructor know that you’re new and they can help give alternative moves so that you can confidently complete the class without fail.
  • Stick with the class. The more often you attend, the better (and more comfortable) you will become. You’ll begin noticing a difference in your endurance and strength levels with continued participation.

7. I won’t end up going, it’ll just be a waste of money.

  • We wish there was a way to say this isn’t true, but it’s entirely on you. There is a frame of mind that you must be in to make sure you’re putting your gym membership to good use.
  • Think of the money that gets spent on fast food, specialty coffees, and afternoon snacks. If you aren’t feeling healthy, wouldn’t an investment towards your health be more worthwhile than the money spent on less than healthy habits?
  • Here’s some advice on healthy (and inexpensive) meal prep to help get you on the right track –
  • Don’t commit to a membership yet. Give us a try first.

Conclusion

You don’t have to be in shape, an experienced-gym goer, or former athlete to reap the benefits of joining a gym. Whether you’re a complete beginner (or otherwise) there are ways to modify your gym experience to fit your personal physical fitness goals.

At LA Fitness, we’re a judgment-free zone. We’re here to help you reach all of your fitness and health goals. Come check us out today, and don’t be afraid to start.

Referenced:

  1. Borreli, Lizette. “Sweat It Out! 5 Surprising Health Benefits Of Sweating That Actually Don’t Stink.” Medical Daily, 7 Nov. 2014, www.medicaldaily.com/sweat-it-out-5-surprising-health-benefits-sweating-actually-dont-stink-309718.

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Help! I’ve Hit A Weight Loss Plateau | Q+A

Help! I’ve Hit A Weight Loss Plateau | Q+A

by | Dec 28, 2017 | All, Ask Our Dietitian, Home, Nutrition

Question:

I’m trying to lose weight. I have been going to the gym about 5 times a week for about 4 months. I feel like I’m getting stronger, I have more energy and generally feel better. I noticed that I haven’t lost any weight and figured I should check my diet. Can you point me in the right direction?

– Jesse

Answer:

First, keep in mind that muscle is denser than fat, so it weighs more. Getting more tone or noticing looser pants, but still seeing the same number on the scale could mean a gain in lean muscle plus fat loss. Hurray!  Embrace your success in getting healthier. 

If you still suspect your diet has problems, you probably know the reason why better than I’d guess. Common culprits that prevent weight loss are caloric beverages (especially alcohol, smoothies and gourmet coffee drinks), large portions and skipping meals. Here is a 10-point checklist of suggestions to help you identify where you might improve: 

  • Starting meals when hungry, finishing when satisfied (instead of ravenous/stuffed)? 
  • Eating 4-6 servings of vegetables per day? 
  • Drinking 6-8 cups of water per day? 
  • Starting your big meals off with salad or raw veggies? 
  • Limiting fried, sugary or alcoholic items to three small servings weekly? 
  • Eating no more than 1 packaged/prepared meal daily? 
  • Eating on a regular schedule, not more than 6 hours apart during the day? 
  • Including a small amount of your favorite foods so you’re not deprived? 
  • Reading labels for comparison to choose better items at the grocery store? 
  • Recording your intake so you stay on track? 

– 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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Member Spotlight | The Breaking Point

Member Spotlight | The Breaking Point

by | Dec 18, 2017 | All, Fitness, Home, Member Stories

Tyler I., December 2013

It was a day like any other. Tyler I., of Brookhaven, PA, was getting ready for work, sitting on the couch and tying his boots just like every other morning. However, on this particular day when Tyler stood up to finish getting ready, he found himself out of breath from simply tying his shoes. This was his breaking point. At only 22-years-old, Tyler was 6’1” and weighed 365 lbs., suffered from joint pain and high blood pressure, and was borderline diabetic. When Tyler realized how out of breath he was from tying his shoes, he knew things needed to change. Tyler shared that the change didn’t start a couple days later, or a week later, it started that day. He committed himself to a complete lifestyle change.

Tyler began educating himself on how the body works. He read about macronutrients and how the body processes calories in versus calories out. (Read more about macronutrients here.) He wisely estimated his maximum caloric intake based on his body and began to carefully create a meal plan for himself. While this took care of the nutrition part of things, Tyler now needed to focus on the exercise portion. He joined LA Fitness in March of 2017, and began doing 25 minutes of cardio per day, 7 days a week, with very minimal weight lifting. His initial goal was to get rid of his fat first and then begin building muscle.

“The change didn’t start a couple days later, a week later, it started that day.”

Tyler I.

LA Fitness Member

Slowly over time, Tyler increased the time he spent on cardio. His two favorite cardio machines were the elliptical and Stairmaster, which he said really helped him “feel the burn”! Towards the end of an 8-month period, Tyler was spending up to 3 hours per day in the gym and was down 150 lbs.! He now weighed 215 lbs.,  and he was proud of the change he had made. While he was satisfied with the weight he had lost, Tyler now decided it was time to start building some lean muscle. This was the hardest part for him. Up until now, Tyler had enjoyed watching the numbers on the scale continually drop. However, as Tyler had learned, in order to gain muscle, he needed to increase his calorie consumption! It seemed completely counterintuitive to what Tyler had been doing prior, but he knew it was something he had to overcome in order to obtain the results he desired.

“The human mind is a very, very powerful thing. Once you fully understand the power your brain holds, you will truly realize your potential. When you are truly dedicated to something, you can and will make it happen. You cannot be half in and half out. With full dedication towards your goals, anything is possible. Set a goal, don’t lose focus and keep going until you achieve that goal. You may hit roadblocks along the way, keep pushing through them and come out stronger!”

Tyler I.

LA Fitness Member

Tyler began getting serious about his weight training, and to this day, continues working out 7 days a week in order to achieve his future goal of competing in a fitness competition – and we believe in him! Tyler never dreamed that at 365 lbs., with a long list of health issues, he’d be where he is today. His relentless drive helped push him to accomplish his goals and build a healthy future for himself. Not only has Tyler turned his life around, but he acts as an inspiration to many who hope to do the same. As Tyler shared, “…with the right mindset, anything is possible!”

 

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