I am a 69 year-old woman, 5’6″ and weigh about 160 pounds. I have been trying to lose 10 pounds for about three months with no noticeable change. I work out about 4 times a week and I eat about 1500 calories a day. What should I change? I keep track of my food intake with an online fitness tracker.
Thanks for your help! – Helen

If the “calories in versus calories out method” is not working for you, consider the content and timing of your meals. 1500 calories of processed starch and saturated fat may keep the weight on, compared with 1500 calories from whole grains, lean protein, plenty of produce and healthy fats. Not only do the latter foods satisfy better, they take longer to digest thus keeping blood sugar and insulin levels down. The net effect is more calories burned in order to process and metabolize the food and greater ability to release fat for burning.

Supporting your workouts with meals and snacks at the right times can pay off two-fold. First, pre-loading with a small supply of carbohydrates, such as from a piece of fruit, a half hour before may give you more endurance for cardio and a stronger finish to weight training. Second, eating a main meal within an hour after exercise capitalizes on your increased metabolic rate to burn more fuel.

– Debbie J., MS, RD

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