Hi, I’m Barbara and I just joined LA Fitness today and signed up for a personal trainer for the next 12 months. I am 5′ 6″ and weigh 296 pounds. I seriously want to get as close to 100 pounds off this next year by eating right and working out. Can you suggest how many calories I should be eating at this phase? –Barbara N.

Welcome and congratulations on starting your journey!

Calorie counting for the next year is sure to become tedious. Why not focus on appropriate servings from each food group instead? For example, making sure you consume 2 cups of 1% milk or plain yogurt, 2 cups of fresh fruit, 3 cups of vegetables, 10 ounces of protein, 6 ounces of (dry) grains and 3 teaspoons of fat to ensure you are eating at a nutritional balance as well as with caloric control. These amounts would provide you about 1600 calories comprising 45% carbohydrate, 25-30% fat and 25-30% protein.

The 3 Pronged Attack for Weight Loss – DIET

Whether 1600 calories is an effective level for you depends on 1) your age, 2) how much you’ve been eating, and 3) your new level of physical activity.  I wouldn’t recommend less than 1500 calories without first doing a personalized nutritional assessment. Plus, you’ll want to avoid hunger and deprivation which are the main causes of over-eating and quitting a new diet plan.

Making better food choices and increasing physical activity are the core changes to improving your health long-term. With the commitment you’ve made, reducing your weight is an attainable goal.

– Debbie J., MS, RD

Do you have a question about your diet or nutrition? Ask our dietitian by submitting your question to nutrition@lafitness.com or simply ask it in the COMMENTS section below.

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