Maintaining Weight | Q+A

Maintaining Weight | Q+A

Question:

How many calories should I consume to maintain a weight of 148 pounds? I am a female, 59 years old, medium frame.

– Linda H.

Answer:

Your estimated energy needs are in the range of 1800-2000 Calories for weight maintenance, depending on your height and physical activity level. Keep in mind these estimates are based on calculations from decades-old equations. Your actual caloric requirement may vary from these due to your personal physiology/body chemistry.

A sample 1800 calorie diet:

Meal: 1 cup melon, 2 eggs, 1 teaspoon oil, 1 cup bran cereal, 1 cup 2% milk
Snack: 1 string cheese, 1 orange

Meal: 1 cup coleslaw, 3 ounces pulled pork (no sauce), small ear corn on the cob, 1 cup 2% milk
Snack: ¼ C hummus, celery and carrots

Meal: 1 cup green beans, 3 ounces tilapia, 1 spoon tartar sauce, 2/3 cup brown rice, 1 cup 2% milk

– Debbie J., MS, RD

LA Fitness Living Healthy subscribe button

Want more? SUBSCRIBE to receive the latest Living Healthy articles right in your inbox!

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!

7 + 6 =

Recommended Reading

Commit to Fit | Member Spotlights

Commit to Fit | Member Spotlights

Commit to Fit

Do you have a fitness goal? Let us know here! To learn more about Commit to fit, click here.

Goals, Commitments, Community

Commit to Fit is designed to help members stick to their fitness goals. In fact, studies show, those who write down their goals accomplish significantly more than those who do not write their goals.* Share yours with us today in the Commit to Fit form below!** You may even be featured in a future Commit to Fit post. Shown below, are some of our most recent members who have committed to their fitness goals.

Joshua G.

Joshua G. wants to strengthen his legs after an ACL injury, while staying healthy overall. We’re glad to see you getting stronger Josh, keep up the good work!

Jerry Lamont M., Jack J., and Keith L.

Jerry Lamont M. hopes to someday play in the NBA and he certainly has the drive to! His friends, and fellow basketball players, Jack J. and Keith L. would like to lower their body fat percentages. Keep active guys & never lose the fun of the game!

Stephanie Q.

Stephanie is currently working towards on her overall fitness, health and well-being. We believe in you Stephanie, keep going strong!

Sokem M.

Sokem M. wants to lose weight, and the gym is a great place to start – we believe in you!

Adarryll T.

Adarryll T. wants to bring his weight from 260 to 245 lbs. It’s great to have specific goals, Adarryll! Keep up the hard work and don’t lose focus. You’ve got this!

John A.

John A. would like to lose weight – a popular fitness goal! We are proud of you John for committing time at the gym to work towards your fitness goal.

*Goals Research Summary conducted by Dr. Gail Matthews of the Dominican University of California, statistics retrieved, September 9, 2016.

**Selected submissions will be featured on the LA Fitness blog and possibly other LA Fitness digital media entities & websites. By making a submission, you hereby grant LA Fitness a non-exclusive, perpetual, worldwide, irrevocable license to use and make copies of the contents of such submission for any purpose and in any medium whatsoever, and you hereby waive and relinquish any copyright or other intellectual property right you may have in the contents of such submission and your right to pursue any claim for LA Fitness’s violation of those intellectual property rights   


Recommended Reading

ASK A TRAINER: Ep. 7 – Should I Always Alternate Between Leg Day and Chest Day?

ASK A TRAINER: Ep. 7 – Should I Always Alternate Between Leg Day and Chest Day?

Ask A Trainer: Featured Question of the Week

LA Fitness Pro Results® Master Trainer, Geoff F., helps answer if it’s necessary to switch between leg day and chest day. See Geoff’s suggestions in the video below.

Do you have a fitness question? Ask one of our certified Pro Results® trainers here! Your question may be featured in an upcoming Ask Our Trainer video.**

1 + 12 =

**Selected submissions will be featured on the LA Fitness blog and possibly other LA Fitness digital media entities & websites. By making a submission, you hereby grant LA Fitness a non-exclusive, perpetual, worldwide, irrevocable license to use and make copies of the contents of such submission for any purpose and in any medium whatsoever, and you hereby waive and relinquish any copyright or other intellectual property right you may have in the contents of such submission and your right to pursue any claim for LA Fitness’s violation of those intellectual property rights.


Recommended 'Ask A Trainer' Videos

How to Fix Crepey Skin | Q+A

How to Fix Crepey Skin | Q+A

Question:

I work out 3 times a week and have crepey skin on my arms and legs. Increasing weights is not helping. Could I need more protein or just more weight? HELP. I’m 63 but skin is wrinkled like I’m 83.

– Jo C.

Answer:

Sagging and reduced skin firmness may be in part* the result of poor nutrition, but can’t easily be mended once the damage is done.  See our articles New Year – New Skin! How to Eat to Get a Stunning Complexion – Part 1 and Part 2 for tips on prevention.  Be sure you are getting sufficient fluid (1 ounce per 2 pounds body weight) and consuming healthy fats such as oils, salmon, tuna, avocado and nuts for healthy skin tone.

* sun damage, extreme weight shifts, genetics, smoking, aging and environmental toxins can also play a significant role in skin condition

– Debbie J., MS, RD

LA Fitness Living Healthy subscribe button

Want more? SUBSCRIBE to receive the latest Living Healthy articles right in your inbox!

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!

11 + 6 =

Recommended Reading

Soups For Every Season

Soups For Every Season

It doesn’t have to be cold out to enjoy a good nourishing soup. Some soups pair perfectly with salads and sandwiches while others are complete meals in themselves. Whether you like a smooth puree or a chunky feast, there are soups just right for your taste buds.

Before choosing your soup, first and foremost, consider the freshness. A homemade soup of nearly any kind will be far more nutritious than a canned choice. Restaurants and delis often serve soup made the same day. Consider preparing yours in a slow-cooker in the morning for you to enjoy in the evening.

One of the joys and benefits of soup is that it’s eaten only a spoonful at a time. This slows the pace of your meal so you can truly savor your soup and potentially eat less. Taking time to enjoy your food helps nourish the soul and provides a chance to unplug for a while.

Here are our seasonal suggestions for soup year-round, though you can work in your favorites (except high-fat, cream-based bisques) anytime:

Fall  

  • Butternut Squash
  • Roasted Red Pepper
  • Carrot Ginger
  • Potato
  • Split Pea
  • Lentil
  • White Chicken Chili
  • Bean and Ham
  • French Onion

Winter  

  • Chowders – Clam, Corn, Artichoke
  • Chili
  • Minced Stew
  • Pho
  • Albondigas
  • Chicken Tortilla
  • Pozole

Spring 

  • Chicken Noodle
  • Chicken Wild Rice
  • Cream of Mushroom
  • Cream of Broccoli
  • Cream of Asparagus
  • Tortellini
  • Italian Wedding
  • Beef Ragu
  • Beef Vegetable Barley

Summer 

  • Cold – Gazpacho, Yogurt Cucumber, Vichyssoise
  • Tomato
  • Thai curry shrimp
  • Miso w/ Tofu
  • Egg Drop

Check out recipes for great soups like these at the American Diabetes Association’s “My Food Advisor®” by clicking here and also from the American Heart Association by clicking here.

Top with garnishes such as basil, cilantro, green onion, parsley, dill, red chili flakes, pepitas (pumpkin seeds), mini croutons, bacon bits, shredded Parmesan, dollop of crème fraiche, sliced avocado or radish for both flair and texture.

Bon Appétit!

LA Fitness Living Healthy subscribe button

Want more? SUBSCRIBE to receive the latest Living Healthy articles right in your inbox!

Recommended Reading

SUBSCRIBE TO

LIVING HEALTHY

Be the first to know about exclusive

content, deals and promotions

You have Successfully Subscribed!

Pin It on Pinterest