I heard over the radio at the gym today that we can ask for nutrition info through this email. I am trying to lose weight. I am 25, weigh 170.4 pounds (last time I checked), and the body fat scanner at the gym says 30.2% with a 25.9 BMI. Since January, I go to the gym an average of 5 days a week but I haven’t lost any weight. My eating habits are the same. Right now, I am trying to keep to about 1,600 calories per day with a low carb, moderate fat, and high protein diet.
I am not perfect with my food (never have been) but I am always making conscious health choices and it seems like what I am doing isn’t working. I can tell I am getting stronger and my endurance is getting better, but I am not seeing fat loss results. I feel like I am just building muscle under the fat. I drink a lot of water, drink almond milk, and keep my dinners at home simple with just a meat and veggie. I only eat boiled eggs for breakfast and usually have a 310-calorie nutrition shake and a tuna packet for my lunches.
I was wondering if you had any suggestions on the cals/macros I need to do. The trainers at the gym say what I am doing at the gym sounds good, but they aren’t sure why I am not seeing results. I was hoping to lose weight for my wedding on June 2 and I am getting depressed that it seems I am putting in all this time and effort and not going to hit my goal!
– Jessica M.
Congrats on your upcoming nuptials! From everything that you’ve described, it sounds like your current intake is lower in energy than what’s predicted for quick weight loss (your estimated resting metabolic rate is ~1890 calories). It’s great that since you’ve increased calories and activity, you have not gained weight and are getting healthier. However, your diet is low in fiber – a diet high in fiber can help you feel full longer and clear your bowels to reduce abdominal bloat. Getting rid of any excess water weight will bring out more definition and reduce your waistline.
Since your wedding is just around the corner, at this point you might want to focus on combatting bloating for a slimmer look while incorporating unsaturated plant fats to nourish your skin for that bridal glow. Keep sodium low (goal under 2,400 mg) while boosting potassium (goal 4,700 mg) by eating more bananas, beet greens, juices (carrot, orange, pomegranate, and prune), yogurt (non-fat and low-fat), potatoes, spinach, sweet potatoes, tomatoes and tomato products, and white beans.
Here’s what you might tweak for the next couple of weeks:
Breakfast
Lunch
Dinner
* Green Tea Smoothie: In a high-powered blender mix 1 cup vanilla almond milk, 1 teaspoon powdered green tea, ½ avocado, ½ banana, 1 tablespoon ground flaxseed and ½ cup crushed ice. Blend until smooth. 310 calories, 5 gm protein, 39 gm carb [6 gm fiber], 755 mg potassium, 160 mg sodium.
– 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!
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...
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If you’re careful with your nutrition, working out weekly, and still experiencing problems with your weight, take a moment to read this QA.
If I eat 1 package of sugar-free instant oatmeal with 16 blueberries for breakfast at 6 am, is it okay to eat 8 whole wheat crackers and 1 tablespoon of peanut butter an hour before I work out with my trainer at 10 am?
– Michelle
Yes! The early morning meal restores glycogen and primes blood sugar, while the pre-workout snack would help maintain a constant fuel supply. However, together they may provide less than 500 calories to sustain you for 5 hours (6 a.m. – 11 a.m.) which may not be enough to really push through a tough workout. I’d recommend a post-workout snack such as a yogurt cup, hard cooked egg with pretzels, or hummus with pita and carrots unless you’re going straight for an early lunch. Good options would be vegetarian chili, a turkey sandwich or salad niçoise (greens, tuna, potato and string beans).
– 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!
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...
Eating the right foods before a workout can make a significant difference in your performance and recovery. The goal is to provide your body with the energy it needs to perform at its best while minimizing muscle damage. Here’s a guide on what to eat before a...
If you’re careful with your nutrition, working out weekly, and still experiencing problems with your weight, take a moment to read this QA.
I’m 67 years old and weigh 208 pounds. I would like to lose a lot of weight. I’m a diabetic and take insulin 4 times a day. I can’t afford the trainers at LA Fitness. Any advice would be appreciated.
– Candace B.
Ask your endocrinologist for a referral to a certified diabetes educator (CDE®) which may be covered under a health insurance plan. These specialists help you understand how medication, exercise and diet all play a role in weight and blood sugar control and can provide advice tailored to you.
In general, I will say that regular exercise helps lower blood sugar so that less insulin may be needed. It’s like training your cells and tissues to be more metabolically active and efficient. In combination with a mild to moderate reduction of intake and shift to lower glycemic load (blood sugar response) meals, an increase in exercise should induce weight loss. Raw, unprocessed fruit, legumes, popcorn, non-starchy vegetables and whole grain products tend to be lower glycemic carbohydrate foods. By switching to these in managed portions and incorporating nuts, lean meats and healthy fats, you can lower the glycemic load of a meal.
The American Diabetes Association is a host of information on meals, recipes and fitness tips. Check out their resources at www.diabetes.org. In addition, www.diabetes.ca and www.diabetesaustralia.com.au are credible sources offering nutrition and healthy living resources in English.
– 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!
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...
Eating the right foods before a workout can make a significant difference in your performance and recovery. The goal is to provide your body with the energy it needs to perform at its best while minimizing muscle damage. Here’s a guide on what to eat before a...
If you’re careful with your nutrition, working out weekly, and still experiencing problems with your weight, take a moment to read this QA.
I am 54 and I am 6’3″ and weigh 365 pounds. I have been strength training for 4 months with the help of a trainer. I need some guidance as to what to eat to lose weight. My training has been building muscle and strength but not much weight loss. I don’t always have much flexibility for dinner in what my wife cooks but I do control breakfast and lunch. I wonder if I am eating too many carbs and not enough protein. I could use suggestions for healthy breakfast, lunch, and snacks.
– Tom O.
Given your anthropometrics, age and an assumed exercise routine of 2-3x per week, your anticipated energy needs for weight loss are in the range of 3,500-4,000 calories per day. That may seem like a lot, but it’s just as possible you are maintaining with more as it is you’re maintaining with fewer calories. Your calculated resting metabolic rate (RMR) is close to 2,600 calories and you should consume that amount at minimum daily. To start, I’d take the mid-point of about 3,000 calories (half way between RMR and lower range of total energy needs) to work with.
Saving 1/3 of that figure for your evening eating gives us 2,000 calories to work with. I’d suggest dividing that between 2 meals of 750 calories each and 2 snacks of 250 calories each. Your goal isn’t to count calories exactly, but to eat a volume of healthy foods that represent those amounts.
Here are some meals and snack suggestions for you:
750 Calories
Option #1
Option #2
Option #3
Option #4
250 Calories
Option #1
Option #2
Option #3
Option #4
– 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!
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...
Eating the right foods before a workout can make a significant difference in your performance and recovery. The goal is to provide your body with the energy it needs to perform at its best while minimizing muscle damage. Here’s a guide on what to eat before a...
If you’re careful with your nutrition, working out weekly, and still experiencing problems with your weight, take a moment to read this QA.
I have trouble with overeating. I find it difficult to control myself when other people are eating unhealthy foods such as chips, pastries, pizza and fast food. My brother invites me to potlucks and there are foods there that I know I cannot control myself with. Also, my mom invites me to eat at fast food restaurants. Whenever I eat those foods, at the moment I feel good, but then 20 minutes later (or when I find out that I gained weight), I feel guilty and frustrated. I’m tired of going through the same cycle over and over again. I want to be free from that cycle and gain new healthy habits that I can manage myself, such as having willpower and control. Anything that would be helpful.
– Gema N.V.
Kudos to you for acknowledging a weakness and reaching out for help. You should have the health and nutrition your body deserves. All of the advice and education I could provide here would not in itself lead you to healthier habits, however. Willpower and self-control regarding food are really about your relationship and beliefs about food. You need to examine those (the “why”) before you can move forward (the “how”).
Keep in mind that if you have been dieting or restricting yourself, it is common to over-consume when given the opportunity. You mentioned accepting invitations from a couple of family members, so I understand the difficulty in separating yourself from those environments. However, you are responsible for what goes in your mouth and how much. Bringing your own food (even to share) may be a solution to join them while maintaining a healthy intake.
A support group or self-help guide are good options for delving into how you think about food, your body, and your nutrition, and what certain foods or eating situations may represent to you. If you are feeling trapped in a cycle of binging and guilt, consider finding an eating disorder specialist who can help you reduce feelings of shame, increase self-acceptance and steer you to a better path.
“As I began to love myself I freed myself of anything that is no good for my health – food, people, things, situations, and everything that drew me down and away from myself. At first I called this attitude a healthy egoism. Today I know it is ‘Love of Oneself’.“ — Charlie Chaplin, 1959
– 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!
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...
Eating the right foods before a workout can make a significant difference in your performance and recovery. The goal is to provide your body with the energy it needs to perform at its best while minimizing muscle damage. Here’s a guide on what to eat before a...
If you’re careful with your nutrition, working out weekly, and still experiencing problems with your weight, take a moment to read this QA.