I am about 5’5 and weigh 160. I’m trying to start my very first diet as I have been noticing that I have been having trouble getting around as easily as before (not too bad). Also I really want to start eating healthy and want to get fit. My stomach is bulgy and I have been having digestive problems which I believe are a result of my poor eating habits. Please help. I really want to start living healthier and fitter. Any advice will help. Thank you.
– Sabrina
Not knowing your current eating habits, Sabrina, I’ll point you towards our key recommendations for gut health and weight loss. Read our article on Yoga for Digestion for exercise tips to deal with digestive problems. Here we’ll address nutrition:
First, get rid of added sugars and extra fat. This means to forgo sweetened coffee drinks, sherbet in smoothies, fried foods and limit cheese and sweet/creamy/oily condiments and sauces. Next, curb alcohol intake to no more than 1 drink per day. Then choose complex carbohydrates like whole grains balanced with lean proteins as the basis for meals and snacks. Vegetables should comprise more of your plate than starches (e.g. potatoes, rice, corn). Portions matter so only eat as much as you need to not feel hungry. Add fresh fruit and low-fat dairy as dessert alternatives. Finally, drink ample water and tea to facilitate digestion, support metabolism and promote satiety.
By acknowledging your current situation and being open to change, you are off to a great start toward new eating habits that should become permanent, not a “first diet.”
– 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!
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I have done body building in the past and know that the perfect combination of protein/carbs/fats produce results with respect to giving the body what it needs to develop lean muscle and lose fat. This is done in part by measuring body fat and weight. How would you calculate this because I had someone do it for me in the past and don’t know how to do it myself. It was broken down into total protein, carbs and fats for the whole day and further broken down per meal. Can you duplicate this process?
– Alisa O.
I will admit that I am not sure what “perfect combination” of macro-nutrients you are referring to. One’s individual body composition can be used to help create personal nutritional goals. Actual nutrient needs are much more complex and depend on protein turnover, nitrogen loss and metabolism. Also, nutrient quality, timing and frequency have an impact on developing lean muscle and losing fat.
That said, I like the summary bodybuilding recommendations from an article in the Journal of the International Society of Sports Nutrition*:
Diet component Recommendation
Protein (g/kg of lean body mass) 2.3-3.1
Fat (% of total calories) 15-30%
Carbohydrate (% of total calories) remaining
Let’s work through these with a sample 2,000 calorie diet for a 160-pound person with 15% body fat.
Apply the recommendations to your own anthropometrics and total energy need to get a possible ideal combination of macro-nutrients for your goals.
*Evidence-based recommendations for natural bodybuilding contest preparation: nutrition and supplementation. Helms, ER, Aragon AA, Fitschen PJ. Journal of the International Society of Sports Nutrition 201411:20
– 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!
Are you searching for “kickboxing near me”? Stop the search party because you’ve struck fitness gold with Kickbox Cardio classes at LA Fitness. These classes aren’t just a workout, but an experience. With classes designed to kick, punch, bob, and weave your way to...
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By now, you may have seen some donation boxes at your local LA Fitness. If you haven’t been entirely sure what those boxes are all about, you’re in the right place!
Aristotle questioned human behavior, Einstein questioned the rules of relativity, and Edison questioned electricity. Today, we are questioning nutrition – fruit, to be specific. Are red or green apples healthier for you? Is there a difference? Does having an apple a day really keep the doctor away? We dive headfirst into this important debate.
The apple is a fruit that is often taken for granted. Offered in almost all grocery stores and farmers’ markets year-round, these tasty nutritious treats provide a host of health benefits. Let’s take a closer look.
The fact is both red and green apples are a good nutritious option. The differences are very slight, so red apple fans and green apple fans rejoice! The overall health benefits of apples, regardless of color, are many. The age-old saying, “an apple a day,” really may keep the doctor away.
What are your nutrition-related questions? Submit your best by clicking here!
Leave us a comment in the box below with your apple preference! Which will come out on top – red or green?
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.
Many people need to count carbohydrates, often for blood sugar management. We offer three sample meals for those looking to keep their carb counts low.
Since resistance exercise is largely an anaerobic activity, you will burn mostly carbohydrates for energy during your training bout.
Vegetarians, omnivores and paleo-lovers alike can all protect their hearts by including suitable heart healthy foods from the following list more often.
Does coconut oil harm endothelial cells?
– James B.
What a curious question!
The endothelial cells lining your blood vessels work to relax and contract the diameter in response to stimuli. They produce nitric oxide, a vasodilator. Stiff or narrow arteries are risk factors for cardiovascular events because they don’t allow the blood to flow through adequately. When the endothelium isn’t working properly, it’s called dysfunction. This can lead to the development of atherosclerosis (plaque deposition).
Coconut oil is 100% cholesterol-free (as are all plant oils), but contains mostly saturated fatty acids. These differ chemically from, and are not as harmful to the vascular system as, animal saturated fats.
In searching the US National Library of Medicine’s database of published research for “coconut” and “endothelial” in human subjects, the search results showed only 3 related articles. One suggested that saturated fats did not affect endothelial function as compared with trans fats1. Another showed no difference between coconut oil and sunflower oil (high in polyunsaturated fatty acids) in cardiovascular risk2. The third showed similar impairment in endothelium-dependent artery dilation from both coconut milk and a Western high-fat meal3.
Leaving no stone unturned, I looked for other studies not in this database. One that compared coconut oil to safflower oil (high in polyunsaturated fatty acids) in a single high fat meal found a “non-significant trend toward impairment of endothelium-dependent vascular reactivity in conduit arteries… after the saturated fat meal.4”
All together, the body of research shows that there is not enough evidence to say there is a definitive correlation between consumption of coconut oil and epithelium health. So James, I would say to keep your fat intake at a low to moderate level and from primarily plant sources of unsaturated fat.
– Debbie J., MS, RD
Sources:
Journal of the American College of Cardiology
Volume 48, Issue 4, August 2006
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!
Are you searching for “kickboxing near me”? Stop the search party because you’ve struck fitness gold with Kickbox Cardio classes at LA Fitness. These classes aren’t just a workout, but an experience. With classes designed to kick, punch, bob, and weave your way to...
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Have you ever suffered from a heartbreak? Meet Tyler G. of Dallas, TX, who found himself at an all-time low after his 7-year relationship came to a brutal end. He felt completely lost and suffered from overwhelming depression and anxiety. Tyler became so insecure with himself, that he didn’t know what to do – until he came to the point where he knew he had to change, take action, and gain control of his life again. That’s what brought him through the doors of LA Fitness back in December of 2016.
From Negative to Positive
At the start of Tyler’s fitness journey, he weighed in at 250 lbs. with a size 40 waist. Performing everyday tasks started to become challenging, and he was ready to change that. Tyler noticed that the more he stepped into the gym and trained, the more he started to see his body change, and not only that, but his mind started to transform too. He began eating healthier foods and substituted all the negatives he faced with positives. He fell in love with the process and soon found himself going to the store and checking the nutrition facts on everything he was buying. His diet started consisting of high protein, healthy carbs, and plenty of veggies. Not only that, but Tyler cut out all fried foods, fast food, sodas and sugar that he was used to. He had become determined to change the way he looked and felt, and he wasn’t about to give up
“The body is a very fascinating being, and you can literally transform the way you look, by exercising and eating healthy […] once the process starts to unfold you will fall in love with the lifestyle.”
A Whole New Life
Tyler trains every day now, sometimes even twice a day. He has learned that taking control of his own health and exercising regularly can help benefit so much, both mentally and physically. Since beginning his fitness journey with LA Fitness, Tyler has gained a passion for fitness and healthy living. He hopes to take what he’s learned and use it to help inspire and motivate others to do the same. Every time Tyler steps into the gym, he sees it as a battle he holds against himself. He put it as, “it’s me vs. me and I’m never going to lose, and after my workout I just feel so satisfied.” Tyler now weighs 180 lbs. and says that his size 32 shorts are now a little loose!
“It has totally changed my whole life. I have gained self-confidence in myself to believe I can do anything I set my mind to. The gym has allowed me to overcome so much adversity in my life, and I am so thankful for that. It has given me peace in my life, and for me that is the ultimate achievement.”
The Future
Tyler plans to keep pushing himself and learning more about himself through a consistent training regimen. He hopes to soon enter a physique competition and perhaps one day become a sponsored athlete. Tyler also hopes to one day become a trainer and use his own personal success story to inspire and help change others for the better.
This article is not meant to be construed as medical or nutritional advice. Consult with your physician before beginning a new fitness or dietary regimen.
Are you searching for “kickboxing near me”? Stop the search party because you’ve struck fitness gold with Kickbox Cardio classes at LA Fitness. These classes aren’t just a workout, but an experience. With classes designed to kick, punch, bob, and weave your way to...
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By now, you may have seen some donation boxes at your local LA Fitness. If you haven’t been entirely sure what those boxes are all about, you’re in the right place!