I’m reaching out to ask for guidance with nutrition. I’m having a very hard time losing weight. I have small kids, so I don’t get enough sleep and I can’t change that, but I’ve been doing a 1,200-calorie diet for 6 months with no results. Can I ask for advice in a very specific diet plan, something that can be written out for me for every meal and snack? I need someone to tell me exactly what to eat. I’ve tried going lower than 1,200 calories to see if weight goes down, but it doesn’t. I do not understand why I’m not losing weight when people around me diet and lose tons of weight in just a few months.
– Melanie
While we can’t give you a specific diet plan, I can offer you some suggestions.
First, it may be that 1,200 calories are too low for you and your body is trying to conserve. Keeping up with little ones burns a lot of energy! Try estimating your calorie needs with an online calculator from a reputable source that includes age, height, weight, gender and activity level.
Second, the quality of what you eat matters more than the caloric value. Choose unprocessed whole grains and produce, lean proteins and dairy, and healthy plant fats for your meals and snacks. Avoid sugary beverages and alcohol.
Also, how and when you eat can affect your body’s response to overall calories. Chew slowly and thoroughly to allow the proper satiety cues to reach your brain. Don’t skip meals or eat late at night.
Last, you can follow an array of sample menus to craft a week’s worth for yourself. Here’s a 1,200 calorie day and 1,500 calorie day to get you started.
Don’t forget to utilize your local LA Fitness club’s Kids Klub for less than the cost of an at-home sitter so you can get in a good workout stress-free.
– 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...
The Holiday Season can get stressful, so we may stick to a routine for the sake of easy planning. Try any of these 10 simple ideas to bring new life to your Thanksgiving celebrations.
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!
Welcome to the 20th episode of the Living Healthy Podcast, presented by LA Fitness.
On this episode of Living Healthy, we bring back a favorite to the show, LA Fitness registered dietitian, Debbie James! We talk all about one of everyone’s guilty pleasures, fast food. It’s not a surprise to anyone that fast food is unhealthy, but yet so many still indulge in it! Why is this? What makes fast food so addictive? And is there a way to detox from it without putting your body into shock?
We answer all of these questions (and more), along with announcing the winner of our first-ever #LHP giveaway!
Stick around to the end of the episode for some truly horrible “whooshing” sound effects from Andrew and myself. We love making this content for you all and we hope you enjoy it!
Email us or hit us up on social media using the hashtag #LivingHealthyPodcast. Share what you love about us and you may get a shoutout on a future episode!
How Are We Doing?
This podcast 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.
Intro
Begins at 0:01
LA Fitness Registered Dietitian, Debbie James, joins the show
Begins at 0:36
What is Considered “Fast Food”?
0:44
What is it Exactly About Fast Food That Makes It Unhealthy?
1:19
Why Are Fast Foods So Overly Processed?
2:14
Deli Meats vs. Packaged Meats vs. Fresh Carved – What’s Healthiest?
3:16
Flavor Enhancers and How They Influence Taste Buds
4:17
QUICK BREAK – LHP GIVEAWAY CONTEST WINNER ANNOUNCEMENT
6:22
Healthy Fast Food Options
7:01
How Does Fast Food Affect the Body and Internal Organs?
8:42
Can You Reverse the Damage Done to Your Body from Fast Food?
11:00
Can a Fast Food Detox Shock the Body?
12:13
Fast Food Fruit Smoothies – Healthy?
14:07
Is Fast Food Addictive?
16:30
Quick and Healthy Alternatives
19:44
Don’t Burst My Bubble, Debbie! Is Diet Soda Healthy?
20:37
Actionable Advice
22:20
Outro
23:40
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...
The Holiday Season can get stressful, so we may stick to a routine for the sake of easy planning. Try any of these 10 simple ideas to bring new life to your Thanksgiving celebrations.
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!
I’m hoping to get dietary advice for fat loss. I’m currently eating a Paleo diet with a smoothie for breakfast and salads with protein and maybe a sweet potato for lunch and dinner with no added sugar and plenty of healthy fats. This type of diet used to yield results for me, but now my weight and body fat percentage seem to stay the same no matter what I do. Any advice is much appreciated.
– Heather C.
When a successful diet approach no longer works, there might be a few possibilities as to why. Depending on how long ago your last attempt was, the age-related effects on metabolism could be slowing things down. You could be close to your ideal body weight range, so your body may be trying to hold onto its fat. It could be that while you’re adhering to the same restrictions, your portions or between-meal snacking have crept up. Also, your activity level and lifestyle may not be as they were when you got results in the past.
A person can still be micronutrient-deficient in areas on any diet1, especially if your day-to-day meal plan is repetitive. One of the pitfalls to a Paleo diet could be iodine deficiency2 which can affect metabolism (via the thyroid gland). To avoid undernutrition, rely on whole foods not packaged Paleo foods, double vegetable intake beyond salad (like calcium sources: kale, spinach, cauliflower, broccoli, collard greens, Brussel sprouts), incorporate eggs and mushrooms for vitamin D, and vary your intake daily.
You may be surprised that when you’re meeting your full nutritional needs with adequate sleep and exercise, your body responds with easier weight loss!
References:
– 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...
The Holiday Season can get stressful, so we may stick to a routine for the sake of easy planning. Try any of these 10 simple ideas to bring new life to your Thanksgiving celebrations.
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!
Spring cleaning is all about getting rid of the old and making room for the new! It’s a season for change. A time to make things fresh again. But, how did spring cleaning become such a tradition?
The History of Spring Cleaning
According to an article published by Country Living1 referencing an article that was published by the Washington Post, the annual tradition of spring-cleaning dates back to the 1800s when housekeepers would have to clean the dirt that had collected in the home from the cold winter months.
Soot and grime would collect, lamps were lit with whale oil or kerosene, and needless to say, things got messy. In order to clean the mess up, windows would be opened to let in the fresh air and let out the dirt and soot. Of course, opening up the windows meant the weather had to be nicer.
However, there are also religious origins associated with spring cleaning in Jewish, Christian and Iranian customs. Each consist of a special type of cleaning that takes place in honor of a religious holiday.
And probably the most obvious of all reasons is that in the winter the weather is colder and the sky is murkier, which makes us sleepier – not to mention that the days are shorter! Energy is hard to be found during the winter months, so once the sun starts showing itself again and our bodies begin feeling recharged, it’s easier to wake up and feel an urge to start wiping away all that extra dust you may start noticing around the house.
Spring Cleaning Tips
Whatever your reason for spring cleaning is, it’s always good to try switching things up, whether that’s spring cleaning your home, your fitness routine, or your nutritional habits! (Did those warm winter comfort foods add on a few extra pounds?)
Check out our list of some helpful ways you can spring clean your health and fitness routines!
Spring Clean Your Fitness Routine Tip #1
Here comes the sun, do doo do do.
Staying active doesn’t have to just mean staying active in the gym! Living a healthy lifestyle means staying active indoors and outdoors! When the weather starts looking nice, head outside for some fresh air and to try a new exercise – switching up your fitness routine can help prevent your body from hitting a weight loss plateau.
Spring Clean Your Fitness Routine Tip #2
Out with the old, in with the new!
Are you a cardio person or more of a weightlifter? Chances are you probably prefer one over the other, but both are needed for a balanced fitness routine! Try switching it up and add some more weight training to your routine or cardio if that’s where you normally struggle. Change can do the body good, and there’s no better time than spring cleaning to get started with something new!
Spring Clean Your Fitness Routine Tip #3
HIIT the Ground Running
Spring cleaning your fitness routine doesn’t necessarily mean trying an entirely new activity. It could be something as simple as switching up your interval training. Perhaps try shorter, high-intensity workouts a couple times a week and combine those with longer, steadier workouts throughout the week.
Find a HIIT by LAF® studio near you.
Spring Clean Your Fitness Routine Tip #4
The Early Bird Gets the Gains?
A workout is a workout no matter the time of day, but if you’re used to going to the gym after work, try going first thing in the morning – dare we suggest even before your morning cup of coffee? Or if you’re used to mornings, try going after work and sweating off some of that post work stress. Changing up the time you go to the gym helps keep things fresh and can help break you out of your normal routine.
Spring Clean Your Fitness Routine Tip #5
Spring into Sports!
Are you a fan of sports? Try joining a recreational sports league to help keep yourself active while also trying something new! Sometimes, participating in sports is a great way to forget you’re working out while also having fun. LA Fitness offers a variety of club leagues – ask the front desk about it today!
Spring Clean Your Fitness Routine Tip #6
Group Fitness Fun
If you haven’t tried a Group Fitness class yet, now is the time! There are countless options available at various times throughout the day. Try an activity you’ve never done before and give it a chance – it could become one of your new favorite exercises. Plus, having a class support group and trained instructors cheering you on can help keep you motivated on days that you’re losing steam.
Find a group fitness class for you, here!
Spring Clean Your Fitness Routine Tip #7
We. Dare. You.
Are you up for a challenge? Sign up for a race! It’s a great way to train for an event and embrace your competitive side. Plus, cardio is great for the heart and building endurance. Even if you’re not a fan of long distance running, there are plenty of 5ks available year around. Check out what’s local to you!
Spring Clean Your Fitness Routine Tip #8
Grab a Moving Buddy.
Friends who train together make waves together. Swap out after work happy hour for flex hour at the gym. Not only does having a gym buddy help keep you accountable, but it can be a lot more encouraging than working out solo. Try inviting a friend to join you for a sweat sesh and set mini challenges for each other for some friendly fun.
Spring Clean Your Fitness Routine Tip #9
Train. Harder.
Do you feel like you have a pretty good grasp on fitness by now? Try elevating your fitness routine by working with a personal trainer. Adding a trainer to your routine can help you train harder, add variety to your workouts, and push you to step outside your comfort zone.
Sources:
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...
The Holiday Season can get stressful, so we may stick to a routine for the sake of easy planning. Try any of these 10 simple ideas to bring new life to your Thanksgiving celebrations.
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!
I am wondering what you recommend for a diet to lose 10 lbs. in 2 weeks when I work out every day on the elliptical for 1 hr. I know I should do calorie counting, but I was hoping to adjust my diet to eat foods that promote weight loss.
– Lou G.
Calorie counting is a good start IF you know what your estimated energy needs are and how much you were eating before. Of course, you can just choose an arbitrary number or follow generic advice, often a flat 1,500 calories daily. However, that method isn’t an accurate guide as to how much you can lose. Losing 10 pounds in two weeks means you’re sure to decrease lean body mass as well, so I don’t recommend it. The most effective weight loss is fat loss, which doesn’t occur as rapidly as you intend. Keeping off those pounds means changing your lifestyle permanently.
Foods that promote weight loss are rich in micronutrients, low in saturated fat and full of phytochemicals and fiber. Vegetables are perfect! You can work some sort of veggie into every meal and snack. Whole grains (e.g., barley, rye, wheat berries, quinoa) give you sufficient energy for your daily elliptical workout. Lean proteins (e.g., most fish, egg whites, poultry breast, extra lean meats) will support muscle retention as you curb caloric intake. Water is critical for efficient metabolism and to help dampen appetite. Fruits are a great substitute for desserts and work as ready-to-eat snacks pre/post workout. Even something higher calorie like nuts can work into your diet given you control portions – an ounce per serving.
– 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...
The Holiday Season can get stressful, so we may stick to a routine for the sake of easy planning. Try any of these 10 simple ideas to bring new life to your Thanksgiving celebrations.
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!