I am trying to slim down for my wedding next June. I am 5′ 3″ and woke up at 129 pounds this morning but fluctuate a few pounds regularly. I work out for the most part 5 days a week switching each day a different aspect of weight lifting for different body parts (chest, legs, arms, etc.). I do not do a lot of cardio, maybe 5-10 minutes after a non-leg day work out – usually treadmill. I know my lack of continued weight loss is partially due to my diet but would love some advice on what I should try to eat more of. I do try to eat salads and chicken and such. Sorry if this is too generic. Let me know if you need more info to properly answer. Thank you in advance.
– Danielle S.
Dear bride-to-be, I’m so glad you’re addressing your shape now and not at the last minute! Your desire to focus on what to eat more of shows your positive attitude. You can’t go wrong with more vegetables and water. Try to get at least 3 cups of veggies and 6 glasses of straight water daily. More calories in the morning versus late afternoon/evening can be key to burning off what you do eat. If your diet is relatively fat-free, it could leave you hungry. A spoonful of healthy fat at each meal can help keep you satisfied and may actually prevent greater calories later. As the American Council on Exercise* puts it, “Including fat at each meal will help you to feel fuller for longer, balance blood sugar level, and increase your satisfaction with each meal.” Of course you can’t add things to your diet without reducing calories elsewhere.
For stress-free dieting, consider eating your meals with a FIRST, THEN approach:
FIRST plan your meals, THEN shop for what you need. FIRST pack your lunch, THEN you can supplement if plans change. FIRST have a glass of water, THEN eat your meal. FIRST eat your vegetables, THEN your other meal components. FIRST eat fresh fruit, THEN if still hungry have a teacup size of dessert.
Be sure to stay tuned and keep reading our Living Healthy blog for more weight loss articles, menu suggestions and healthy recipe ideas.
– Debbie J., MS, RD
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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.
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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.
I am a vegan and was just wondering if you could give me some tips on my diet. I have been eating lots of beans, whole grains, fruits, and vegetables but I’ve noticed that I feel bloated. How many servings of proteins such as bean or lentils do you recommend daily? Are there any other sources of protein you recommend?
– Alyssa S
Many plant foods contain fermentable components that cause gas and bloating. These compounds are known as FODMAPs (fermentable oligosaccharides, disaccharides, monosaccharides and polyols) and certain sources have more than others. Since the list of foods high in FODMAPs is quite extensive, I’ve referenced it here. Following a diet low in FODMAPs is usually to treat gastrointestinal disorders and is best done under the supervision of a Registered Dietitian Nutritionist or gastroenterologist familiar with a low FODMAPs diet.
As you’re probably aware, fruit and fats/oils have negligible protein. Beans, lentils and peas are the best source of vegan protein (by weight) and two half-cup servings are recommended daily. Nearly complete amino acid profiles are found in soybeans and soy products. Since they aren’t high in methionine, you’ll need other legumes and grains to meet your methionine need. These should be eaten nearly every meal. To round out your amino acid profile with grains and beans, you should consume about an equivalent of 2 ounces of nuts daily, such as ¼ cup almonds or ½ C pumpkin seeds. This will help meet the remainder of your protein requirement.
– Debbie J., MS, RD
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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!
Debbie James, RDN, helps answer a reader’s question about nutrition advice for muscle gain and healthy body weight.
Debbie James, RDN, helps answer a reader’s question about whether the consumption of watermelon can be dangerous for diabetes.
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I’m a heavy guy and I need to pass my Physical Efficiency Battery (PEB) test next month. I can run 1.5 miles in 15 minutes and 53 seconds. I’m nervous because I can only do very short bursts, for a short period of time. I need a better diet and workout plan. I need to lose body fat. I don’t eat sweets or drink soda. If I do have a soda, it’s Pepsi, caffeine-free, or diet, aspartame-free. I eat a lot of chicken breast, rice, eggs, fish, oatmeal, nuts, peanut butter, rice cakes, and protein.
– Justin D.
Physical performance tests for public safety personnel such as your PEB test are tough to say the least! To increase your endurance and lose body fat, you’ll need to add a bit of vegetables, watch portions, and perhaps add a little fruit or dairy. Here’s a sample 2100 calorie day (32% fat, 43% carbohydrate, 25% protein) with your base diet in mind:
– Debbie J., MS, RD
Breakfast:
1 C. cooked plain oatmeal, 2 Tbsp. nuts, 2 eggs in 1 tsp oil
Snack #1:
8 rice cakes, 1 Tbsp. peanut butter, ½ banana
Lunch:
6 oz. chicken, ½ potato w/ 1 tsp margarine, 1 C. summer squash
Snack #2:
6 oz. plain Greek yogurt, 1 C. berries
Dinner:
Fish fillet in 1 tsp oil, 1 C. rice, 1 C. green beans
Post-workout:
30 gm protein powder
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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!
Debbie James, RDN, helps answer a reader’s question about nutrition advice for muscle gain and healthy body weight.
Debbie James, RDN, helps answer a reader’s question about whether the consumption of watermelon can be dangerous for diabetes.
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Just went vegan about a month ago and I have been feeling tired with low energy. I sleep 8 hours a day or more. I eat oatmeal with hemp and chia seeds and peanut butter for breakfast with almond milk. Lunch is brown rice or quinoa with veggies and beans. Dinner is similar to lunch. I drink 1/2 a gallon to a gallon of water a day. Thanks for reviewing this.
– Adrian
Thanks for reaching out, Adrian. At first glance, your described diet seems to be lacking in nuts and greens which provide calcium, zinc, and omega-3 fats. Variety is essential to getting adequate nutrition. Perhaps switch up your peanut butter by including some walnuts during the week. If your calories are still up on your new vegan diet, then I’d consider micronutrient lows since you are feeling tired.
Although a month is a short amount of time, it’s possible you may be slightly anemic.
Iron and Vitamin B-12 are key micronutrients needed to keep red blood cells carrying oxygen. Vegetarian Resource Group of the Academy of Nutrition and Dietetics indicates that for Vitamin B-12, “Non-animal sources include cereals, soymilk, rice milk, and meat analogs that have been fortified with vitamin B12. Also, around two teaspoons of Red Star nutritional yeast T6635, often labeled as Vegetarian Support Formula, supplies the adult Recommended Dietary Allowance.” Iron is a mineral found in dried beans (such as lentils, kidney beans, and black-eyed peas) and dark green leafy vegetables (such as Swiss chard, bok choy, and kale), as well as blackstrap molasses, tempeh, tahini, bulgur, millet, watermelon and raisins. To increase the absorption of iron from plant foods, consume sources of Vitamin C at the same time. For instance, add a tomato salsa to a bean burrito.
Source: http://www.vrg.org/nutshell/VeganDietsinaNutshellPoster.pdf
– Debbie J., MS, RD
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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!
Debbie James, RDN, helps answer a reader’s question about nutrition advice for muscle gain and healthy body weight.
Debbie James, RDN, helps answer a reader’s question about whether the consumption of watermelon can be dangerous for diabetes.
The page you requested could not be found. Try refining your search, or use the navigation above to locate the post.
Keep your body at its strongest by teaming up with these food superheroes and fight your way to feeling stronger and healthier than ever before.
Blueberries – Bursting with fiber, vitamin C, and cancer-fighting compounds, these powerful little berries can do a whole lot to help the body, and may help improve memory.1
Kale –Kale can be prepared in a variety of ways: boiled, steamed, roasted, and stewed – eat it the way that works best for you. It is a great source of fiber, calcium, and iron, and contains more antioxidants than most other fruits and veggies.2 Talk about food that packs a punch!
Green Tea – While green tea isn’t a food, it still makes our list thanks to the presence of EGCG (epigallocatechin gallate), which has been shown to slow irregular cell growth, which could help aid in cancer prevention.3
Lemon (+green tea) – In a study put out by Purdue University, research found that the addition of squeezed lemon juice to green tea “caused 80 percent of tea’s catechins to remain”4, and catechins display health promoting qualities. The only problem is that catechins are rather unstable in non-acidic environments, but citrus acids help remedy this. Talk about a health-promoting duo!
Salmon –Full of omega-3 fatty acids, this healthy choice may help reduce the risk of cardiovascular disease.5
Ginger – This all-natural remedy helps calm an upset stomach and aid in inflammation.6
Pumpkin – Pumpkin spice is twice as nice when you learn that this festive gourd is full of beta-carotene, which helps aid in immune boosting and strengthening eye health.7
Cranberries – The berry that does it all, including acting as an overall health booster, fighting against inflammation, the risk of heart disease, oral health, prevention of ulcers, yeast infections and even some cancers!8 Boom, that’s a food superhero we can get behind!
Garlic – Vampires beware, but humans take note. This powerful clove can help treat high blood pressure, heart disease and even help prevent certain types of cancer.9
Dark Chocolate – Probably the most decadent superfood on our list. Just one-fourth of an ounce daily can help reduce blood pressure.10 So go ahead, treat yourself.
Interested to learn more about which foods do the body good? Check out our article Food Options to Drop Weight & Tone, and ask us your nutrition-related questions here!
Sources:
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.