Healthy Tips for Losing Weight for Adolescents

Healthy Tips for Losing Weight for Adolescents

Question:

I have a goal of losing weight from 135 lbs. to 120 lbs. I am 17 years old and I go to LA Fitness every day. According to my calorie tracker, I eat 1,200 calories every day and burn 450. Can you please give me some healthy tips so I can lose weight faster? Because I am not seeing the changes I want to see.

– Rimsha M.

Answer:

At 17 years of age, you need plenty of energy (even if you’re done growing in height). Your tracked 1,200 calories simply are NOT enough for most boys or girls of your age, who should consume at least 1,800 calories. If you are truly overweight, meaning your height is 5’1” or less, then your high level of physical activity should create enough of a deficit for weight loss. Bravo for hitting the gym for daily exercise! Nutritionally, you can make sure your calories are spread out in at least 3 meals comprised of whole grains, fresh fruits and vegetables, lean protein, low-fat dairy and healthy plant fats. Without its snacks or desserts, the 2-week sample weight loss menu from ChooseMyPlate.gov should give you an idea of what to eat. Get plenty of water and sleep, too! Focus on the health habits you are improving, and the scale will eventually follow.

– 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.

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!

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Foods That Promote Hydrated and Glowing Skin

Foods That Promote Hydrated and Glowing Skin

Question:

What are some foods that help keep the skin looking more hydrated and glowing?

Answer:

It takes the entire physiological nutrition process for ingested food to affect the exterior of your body from the inside. A proper diet and good skin care should keep your dermal layers in top shape.

The first step is not surprising – stay hydrated! Drink plenty of water throughout the day. Next, choose foods high in unsaturated fats, like nuts, avocado, and salmon. The omega-3 fatty acids found in salmon reduce inflammation and keep skin healthy and bright.1 Avocado also contains biotin which combats dry skin.1 Finally, include sources of supportive nutrients. Cantaloupe melon and sweet potato contain vitamin A which helps maintain epidermal glow.Turmeric spice is full of antioxidants, making it great to nourish skin and promote elasticity.2  Higher intake of vitamin C rich foods (citrus, strawberries, broccoli) is associated with less age-related dryness.3

In addition to eating your way to better skin, you can apply good nutrition directly to your derma! Topical food picks for the surface of your face include:

  • Mask: 1 Avocado + 2 Tbsp plain yogurt + 1 Tbsp oil + 1 Tbsp honey4
  • Soak: Buttermilk-dipped washcloth
  • Massage: Pureed papaya
  • Peel: Whipped egg white + tsp coconut oil + tsp lemon juice5
  • Mist: Liquid from straining boiled, peeled and diced cucumber & lime

References:

  1. 9 Things You Should Be Eating Regularly If You Want Glowing Skin, by Lauren Valenti. marieclaire.com. March 30. 2017. Accessed 11.26.2018.
  2. 8 Foods for Glowing Skin. Keri Glassman. https://nutritiouslife.com Accessed 11.26.2018
  3. Beauty From the Inside Out: Improving your diet or taking supplements may lead to younger-looking skin. American Academy of Dermatology aad.org February 3, 2015. Accessed 11.26.2018
  4. 8 Skin-Transforming Face Masks You Can Make Out of Food, by Irma Elezovic. Allure.com. January 3, 2017. Accessed 11.26.2018
  5. 3 DIY Egg White Face Masks for Dry, Normal and Oily Skin, by Deeksha Sarin. https://food.ndtv.com. March 28, 2018. Accessed 11.26.2108

– 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.

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!

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15 Meatless Monday Recipes

15 Meatless Monday Recipes

Question:

I just started participating in no-meat-Mondays. What are some well-balanced vegetarian based meals I can eat (breakfast, lunch, dinner)?

Answer:

What a fun step toward a healthy-for-you and better-for-the-planet diet!

Here is a month’s worth of options for your Meatless Mondays:

Breakfast

  • Whole wheat pancakes with nut butter and banana. Pea milk.
  • Avocado toast with cucumber and basil. Pineapple. Soy milk.
  • Bean burrito with salsa. Orange. Almond milk.
  • Tofu scramble with spinach, mushroom and red pepper. Peach. Coconut milk.
  • Oatmeal, nut and dried fruit porridge. Rice milk.

Lunch

  • Pasta salad with peas, pine nuts, and tomato. Apple.
  • Wild rice soup with mushrooms and carrot. Roasted chickpeas. Plum.
  • No-meat bean chili with cornbread muffin. Melon.
  • Tofu coconut curry with cabbage, carrot, and peppers. Kiwi.
  • Gnocchi with pesto. Spinach salad w/ sliced almonds and berries.

Dinner

  • Twice baked potatoes with vegan cheese. Broccoli.
  • Black bean fajitas with onion and bell pepper. Whole wheat tortilla.
  • Hoisin tofu lettuce wraps with carrot and green onion. Ramen noodles.
  • Roasted vegetable thin crust pizza with vegan cheese.
  • Butternut squash and apple bake (or puree for soup). Pumpkin seeds. Kale chips.

Choices inspired by PETA vegan recipes.

– 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.

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!

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Are Protein Supplements Necessary?

Are Protein Supplements Necessary?

Question:

Are protein supplements necessary if you already consume a lot of protein naturally?

Answer:

Supplements are intended to fill the gaps missing from dietary intake, whether from food choices or impaired digestion/absorption. If your protein consumption is already high (> 1 gm/kg per body weight) then protein supplements are generally unnecessary. Many people still choose to include supplements instead of real food due to time, cooking or refrigeration restraints. The protein in certain supplements may be concentrated or isolated, but most supplemental protein is part of a bar or meal replacement shake with significant carbohydrates, fat or other nutrients. Consider the whole product when choosing a protein supplement.

– 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.

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!

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Understanding Nutrition for Weight Loss Success

Understanding Nutrition for Weight Loss Success

Question:

What should start with if I want to learn with nutrition? My focus would be weight loss.

– Ricardo E.

Answer:

We already have a primer for you! Our previous post Let’s Talk About the Basics: Carbs, Fats & Proteins includes the nutrients that contain calories. Nutrients are components of food that are vital for life. Water is the fourth major nutrient, but it has no calories. These parts of food are called “macronutrients,” while vitamins and minerals are called “micronutrients.”

What do Macro and Micronutrients Have to do with Weight Loss?

The Academy of Nutrition and Dietetics* has a simple 3-step message for weight loss: 1) Make smart choices from every food group; 2) Get the most nutrition from your diet; and 3) Balance food and physical activity. These are the key nutrition principles applied within almost every weight loss plan.

To learn more about nutrition, of course, you can read through our Living Healthy blog archives! For more in-depth learning consider a mass open online course (MOOC). Several are free (taken as an audit, not for credit) and available from trusted sources like respected U.S. universities.

Source:

Back to Basics for Healthy Weight Loss, The Academy of Nutrition and Dietetics, Oct. 18. 2018. Accessed 11.26.2018.

– 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.

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!

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