I am a member at LA Fitness in San Antonio Texas, just signed up! Ever since I turned 50 I have been gaining weight with the same diet. I don’t drink sodas and I eat at home most of the time; lean poultry, tilapia, quinoa and sometimes rice. I try not to add too much salt to food. I have a busy life and I don’t have time to cook complicated meals or eat 8 times a day. Even though I hardly eat bread, I do like corn tortillas. Obviously, my metabolism has slowed down.
– Rosa T.
Sounds like the “same diet” you’ve followed isn’t working for you now. From what you describe, the lean protein and plain grains are okay if the volume is appropriate. Check your portions as you should target 3-4 oz. poultry/fish and ½-1 C quinoa/rice (or 2-3 corn tortillas) per meal. Look at all the other foods that make up your diet and compare to recommended serving sizes.
Consider filling up on fruits and vegetables which provide bulk with fewer calories. Great that you avoid soda, but make sure other beverages aren’t loaded with sugar either – particularly coffee drinks or juices/smoothies. Regarding your metabolism, remember that reductions in activity and lean body mass are usually to blame. Use your new membership by getting in both calorie-burning aerobic exercise and muscle-retaining strength workouts.
– 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.
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!
Navigating the world of protein powders and supplements can indeed feel daunting, with countless options lining store shelves and online marketplaces. As you consider adding a scoop to your post-workout smoothie or exploring new ways to boost your nutrition, it’s...
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My name is Patrick. I am a new member to the gym since in January. Since joining, I go 4 times a week (Monday – Thursday) and want to optimize my results. I work out for about an hour and fifteen minutes each time, mostly focusing on the upper body and abdomen. I drink a protein shake every day and try to also eat an avocado. I have trouble it seems gaining weight even though I’m consuming 2,500+ calories a day usually. I also drink a Gatorade every time I go to the gym and try to eat a lot of nuts with my turkey at every meal. I don’t have a lot of time to prep food so like buying pre-packaged cold turkey. I can eat straight out of the package or pre-packed snack mixes of dried fruit and nuts. I have gained about 10 pounds in the last 5 months, but results are slow to come. I do the same workout every time hitting nearly every muscle group in my body sometime during my workout. What are the best workouts/machines to use for upper bodybuilding and what should I be eating?
– Patrick
Ten pounds gained is a testament to your efforts thus far! Based on the loose description of your intake it sounds like you’re getting dense foods like nuts, dried fruit, and avocado in. You say you drink 500 calories worth and I’ll assume that is from the two beverages you’ve mentioned – a protein shake and Gatorade. Not bad. Hopefully, you are drinking other fluids! Make sure they also have calories like milk (alternatives) and juice.
For solid foods – even quick/packaged items – maximize every bite by making sure it’s topped, soaked or loaded with condiments. For instance, make instant oatmeal with milk instead of water and use extra mayo packets on a turkey sandwich or wrap. High-calorie ready to eat food includes cheese cubes, full-fat sweetened yogurt, potato salad, bars suitable for hiking, and shelf-stable meal pouches (though they may taste better heated).
Not fixing your own food is a disadvantage to healthier eating, as most other energy-rich items are loaded with sugar, salt and fat or contain few fruits and vegetables: canned chili, fried chips, fruit strips/leather, jerky, burritos, egg rolls, etc. Try to take time the night before to pack a small cooler of a few healthier staples. For example, hard-cooked eggs or a single-serve peanut butter tub with a bagel, raw apples or celery sticks as snacks.
– 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.
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!
Navigating the world of protein powders and supplements can indeed feel daunting, with countless options lining store shelves and online marketplaces. As you consider adding a scoop to your post-workout smoothie or exploring new ways to boost your nutrition, it’s...
Cue the sound of a revving engine… running your blender at home can bring goodness with that whirring noise! Creating your own smoothies is a great way to get in some nutrients and plant phytochemicals you otherwise wouldn’t during the day. It allows you to prepare...
With so many sources offering nutrition advice, it’s hard to know what’s true. Even factual information can become distorted by the time it reaches you. Like a game of telephone, the message often changes as it’s passed along. Here, we debunk 5 common diet myths to...
I am trying to lose weight but have had no luck. I’m 44 years old. I’m somewhat athletic but have serious knee issues. I weigh 197 lbs., trying to get to 180 lbs. My question is: Is there a bad time to eat fruit? Is late in the day not a good idea? I like fruit as a snack, but I’ve heard that late in the day is not a good idea.
– Andy M.
In twenty years as a dietitian, I rarely see an excess of raw fruit be the culprit in someone’s weight gain. The 10-20 grams of fructose bound with water and fiber from a serving of fruit isn’t a concern. It’s the other sources of fructose (sodas, sweetened teas, bakery desserts) that have added sugars which will prevent you from losing weight since they are usually excess calories.
Eating fruit in the evening as an alternative to higher calorie and fat desserts is ideal. As a snack, a 16 oz fruit smoothie is probably best earlier in the day – unless you’re using it as a recovery drink from a heavy afternoon workout. A plain apple with a few nuts or hard-cooked egg makes a great between meal snack!
– 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.
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!
Navigating the world of protein powders and supplements can indeed feel daunting, with countless options lining store shelves and online marketplaces. As you consider adding a scoop to your post-workout smoothie or exploring new ways to boost your nutrition, it’s...
Cue the sound of a revving engine… running your blender at home can bring goodness with that whirring noise! Creating your own smoothies is a great way to get in some nutrients and plant phytochemicals you otherwise wouldn’t during the day. It allows you to prepare...
With so many sources offering nutrition advice, it’s hard to know what’s true. Even factual information can become distorted by the time it reaches you. Like a game of telephone, the message often changes as it’s passed along. Here, we debunk 5 common diet myths to...
Hi, I’m a member of LA Fitness. I’ve been working out for a few years and I’m in very good shape. I’m 37 years old, 5’8″, 142 pounds, and cut. I don’t want to put on more weight or look bulky but want bigger muscles. I have 2 questions: 1) Do I need to change isolate protein every once in a while, as the body may get used to the same brand? 2) Do you recommend taking monohydrate creatine? I don’t know if I should take creatine, please comment. Thanks.
– Mo L.
Hi Mo, here are your answers!
1) If it’s not in combination with vitamins/minerals or other compounds, then it isn’t necessary to cycle the brand of isolate protein supplement. It’s not like you build up a tolerance to peptides. If you’re consuming the same isolate day in and day out, then I’d say to switch it up with REAL FOOD protein to provide amino acid and nutrient variety as well as solids to digest. Protein supplements are great for convenience and to save time but shouldn’t be relied upon for the basics, like meeting daily needs.
2) If someone is already following excellent workout and dietary plans to support muscle growth but wants more results, then creatine supplementation may be an intervention to try. Although your body makes some, additional creatine is useful for increasing creatine phosphate reserves to improve exercise performance and strength during heavy resistance training. Creatine monohydrate is the form most studied and shown to be safe and effective at 0.1 g creatine/kg of body weight. (Protocols for loading dose and maintenance vary.)
– 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.
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!
Navigating the world of protein powders and supplements can indeed feel daunting, with countless options lining store shelves and online marketplaces. As you consider adding a scoop to your post-workout smoothie or exploring new ways to boost your nutrition, it’s...
Cue the sound of a revving engine… running your blender at home can bring goodness with that whirring noise! Creating your own smoothies is a great way to get in some nutrients and plant phytochemicals you otherwise wouldn’t during the day. It allows you to prepare...
With so many sources offering nutrition advice, it’s hard to know what’s true. Even factual information can become distorted by the time it reaches you. Like a game of telephone, the message often changes as it’s passed along. Here, we debunk 5 common diet myths to...
Hi, my name is Jordan, I am a new member of LA Fitness and I also have a personal trainer. He thought it would be a good idea to contact you to get some pointers on how I should eat. I am lost when it comes to that. I am 377 lbs., 5’4”, and 31 years old. Also, what should I look for when eating food? Calories? Fat? Sugar? Thank you!
– Jordan
I’m so glad you reached out! It can be overwhelming navigating thousands of food choices and not knowing where to start. Try following these steps to begin:
For overall wellness, increasing vegetable intake is usually step one. Veggies are low-calorie and high nutrient-dense foods that you can eat a multitude of ways – as an entrée, side dish, snack, raw, juiced, oven-baked, and pureed in soup or sauce. For an equivalent 100 calories from starch or animal meat/milk, you can get nearly an equal amount of protein from vegetables. Aim for 3-5 vegetables daily.
Step two would be to choose the healthiest foods in other groups – raw fruit, whole grain products, lean meats, and plant fats. Examples would be a whole apple vs. applesauce, baked potato vs. French fries, baked fish vs. fish sticks, and avocado vs. cheese. You don’t need a formal education to identify wholesome choices, though reading labels can help you determine which choice within a food group is lowest in calories, fat or sugar, based on your personal health goals.
Next, balance food groups to get the nutrients you need by making ¾ of your intake from vegetables, grains, beans, fruit and nuts/seeds, remaining ¼ from animal sources. Shifting from a ham & cheese 3-egg omelet to a spinach & mushroom 1-egg scramble in a whole wheat tortilla with salsa exemplifies this balance.
Portion control is step four. You need to pay attention to the actual amount you eat! A couple tablespoons of unsalted nuts are adequate, a bowlful is too much. A few ounces of pork tenderloin are good, a half-pound is excessive.
That’s enough to get you started without getting too detailed or bogged down in ‘food rules’ that can de-motivate you. Keep following us for helpful nutrition and healthy living advice!
– 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.
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!
Navigating the world of protein powders and supplements can indeed feel daunting, with countless options lining store shelves and online marketplaces. As you consider adding a scoop to your post-workout smoothie or exploring new ways to boost your nutrition, it’s...
Cue the sound of a revving engine… running your blender at home can bring goodness with that whirring noise! Creating your own smoothies is a great way to get in some nutrients and plant phytochemicals you otherwise wouldn’t during the day. It allows you to prepare...
With so many sources offering nutrition advice, it’s hard to know what’s true. Even factual information can become distorted by the time it reaches you. Like a game of telephone, the message often changes as it’s passed along. Here, we debunk 5 common diet myths to...