What type of foods should I eat, and exercises should I do? I want to lose 50 lbs. safely. I’m 5’7″ and weigh 203 lbs. and I want to reduce my BMI. How can I stay motivated to workout consistently and hard?
– Kristy M.
Since your height and weight don’t tell me anything about who you are, it’s difficult to say what foods you should eat. There are several approaches to weight loss. One is to start with what you already eat and reduce portions, say by 25%. Another is to calorie count and track your intake. You could also go vegetarian. But realistically, the plan you choose should match up with how you live and what you believe about food. I mean, telling you to cook steel cut oats if you dash out the door in 10 minutes each morning is a set-up for failure! I can say that nearly everyone could stand to eat more wholesome, unprocessed ‘clean’ plant-based foods and avoid fried food, candy, junk food, and soda.
I’d encourage you to work through our 90 Day Nutrition Plan to a Leaner You, laid out over three parts. #MoveMoreBurnMore
Motivation comes from within, but a repeating few mantras or sayings can help keep you focused:
As far as working out hard, know that it takes a change to create a change – push yourself out of your comfort zone so your body is forced to adapt.
– 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!
Navigating the world of protein powders and supplements can indeed feel daunting, with countless options lining store shelves and online marketplaces. As you consider adding a scoop to your post-workout smoothie or exploring new ways to boost your nutrition, it’s...
Cue the sound of a revving engine… running your blender at home can bring goodness with that whirring noise! Creating your own smoothies is a great way to get in some nutrients and plant phytochemicals you otherwise wouldn’t during the day. It allows you to prepare...
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...
I recently started doing the boot camp class at LA Fitness and I noticed that I get very hungry after class. Any recommendations? I need to lose like 30 lbs., please help.
– Adela C.
When your body tells you to EAT (now!) post-exercise, it certainly gets your attention! That hunger may be normal, though disruptive to weight loss efforts if you eat the energy equivalent of what you just burned. A small recovery snack such as a two-inch apple and tablespoon of peanut butter may do the trick. Base it on carbohydrates to replace spent fuel. A cup of dry cereal to munch on travels well. A single ounce granola bar is another convenient option. But if you’re planning on a meal in an hour or so, try to fill up on light fare such as air-popped popcorn, celery, rice cakes, and melon to stave off hunger until then.
Other tips include:
– 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!
Navigating the world of protein powders and supplements can indeed feel daunting, with countless options lining store shelves and online marketplaces. As you consider adding a scoop to your post-workout smoothie or exploring new ways to boost your nutrition, it’s...
Cue the sound of a revving engine… running your blender at home can bring goodness with that whirring noise! Creating your own smoothies is a great way to get in some nutrients and plant phytochemicals you otherwise wouldn’t during the day. It allows you to prepare...
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...
JANUARY
Make a plan – You’re more likely to get things done if you know how, when, and where you’ll do them. Just saying you’ll do something isn’t enough. Identify the days, times and location of the activity. Make a contingency plan for when you’re short on time or money.
FEBRUARY
Go back to basics – Rely on the tried-and-true changes that make for success. Use what’s worked in the past rather than reinventing the wheel. Ask experts and professionals for their advice and read up on how most people accomplished the same goal.
MARCH
Make a list – Write out all the benefits to accomplishing your goal. Focus on the “pros” instead of the “cons.” Use these to push you when you don’t feel up to the task. Knowing what you’ll get out of it helps draw you to action.
APRIL
Track your progress – Log, chart or graph to keep the quantitative (intake, reps, weight, etc.) measures of your journey visual. Reference it daily as motivation and a reminder of your achievements. Remember that most advancements aren’t linear, so look at overall progress.
MAY
Get happy – Focus on the positive by identifying a small accomplishment each day. Believing in yourself may be the most important factor to success.* Recognizing small feats can give you the drive to accomplish larger ones.
JUNE
Recommit yourself – Pick yourself back up after a fall. Not everything goes according to plan (sigh). Having the resilience to get back to routine after a misstep is more important than not making any mistakes to begin with.
JULY
Avoid temptations – Be sure you’re not in a situation that could lead you astray. Ahem, not next to the buffet or on a comfy sofa. Choose environments in line with your goals so you can avoid the “Should I or shouldn’t I?” internal battle.
AUGUST
Reward yourself – When you hit a milestone, celebrate! (But not with something that will lead you to go in reverse ?) Give yourself a pat on the back and something tangible, too. Perhaps make smaller weekly goals for a small pay-out, such as a magazine or video game.
SEPTEMBER
Reflect on your journey – How great did it feel to overcome the last challenge? Look at how far you’ve improved since starting. Like autumn, you are in a season of change that doesn’t happen all at once. Enjoy each step along your path.
OCTOBER
Call on friends for support – There is truly strength in numbers! Enlist a workout buddy or lunch pal to keep you on track. Even the verbal support of those close to you who aren’t physically nearby can lift you up and spur you to continue onward.
NOVEMBER
Try something new – Now is the time to break up your routine and keep things interesting. Let your curiosity get the better of you. Attempt a new class, sample a different product, taste a new cuisine or give an innovative method a shot, providing it’s in line with your goals.
DECEMBER
Remember why you started – Bring those reasons to the forefront of your priorities. Think of this month as the last sprint to the finish line! If you’re behind don’t throw in the towel but double-down on your efforts to surge ahead.
Resource:
Navigating the world of protein powders and supplements can indeed feel daunting, with countless options lining store shelves and online marketplaces. As you consider adding a scoop to your post-workout smoothie or exploring new ways to boost your nutrition, it’s...
Cue the sound of a revving engine… running your blender at home can bring goodness with that whirring noise! Creating your own smoothies is a great way to get in some nutrients and plant phytochemicals you otherwise wouldn’t during the day. It allows you to prepare...
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...
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.
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.
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!
Navigating the world of protein powders and supplements can indeed feel daunting, with countless options lining store shelves and online marketplaces. As you consider adding a scoop to your post-workout smoothie or exploring new ways to boost your nutrition, it’s...
Cue the sound of a revving engine… running your blender at home can bring goodness with that whirring noise! Creating your own smoothies is a great way to get in some nutrients and plant phytochemicals you otherwise wouldn’t during the day. It allows you to prepare...
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...
What are some foods that help keep the skin looking more hydrated and glowing?
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.2 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:
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!
Navigating the world of protein powders and supplements can indeed feel daunting, with countless options lining store shelves and online marketplaces. As you consider adding a scoop to your post-workout smoothie or exploring new ways to boost your nutrition, it’s...
Cue the sound of a revving engine… running your blender at home can bring goodness with that whirring noise! Creating your own smoothies is a great way to get in some nutrients and plant phytochemicals you otherwise wouldn’t during the day. It allows you to prepare...
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...