Help! I’ve Hit A Weight Loss Plateau | Q+A

Help! I’ve Hit A Weight Loss Plateau | Q+A

by | Dec 28, 2017 | All, Ask Our Dietitian, Home, Nutrition

Question:

I’m trying to lose weight. I have been going to the gym about 5 times a week for about 4 months. I feel like I’m getting stronger, I have more energy and generally feel better. I noticed that I haven’t lost any weight and figured I should check my diet. Can you point me in the right direction?

– Jesse

Answer:

First, keep in mind that muscle is denser than fat, so it weighs more. Getting more tone or noticing looser pants, but still seeing the same number on the scale could mean a gain in lean muscle plus fat loss. Hurray!  Embrace your success in getting healthier. 

If you still suspect your diet has problems, you probably know the reason why better than I’d guess. Common culprits that prevent weight loss are caloric beverages (especially alcohol, smoothies and gourmet coffee drinks), large portions and skipping meals. Here is a 10-point checklist of suggestions to help you identify where you might improve: 

  • Starting meals when hungry, finishing when satisfied (instead of ravenous/stuffed)? 
  • Eating 4-6 servings of vegetables per day? 
  • Drinking 6-8 cups of water per day? 
  • Starting your big meals off with salad or raw veggies? 
  • Limiting fried, sugary or alcoholic items to three small servings weekly? 
  • Eating no more than 1 packaged/prepared meal daily? 
  • Eating on a regular schedule, not more than 6 hours apart during the day? 
  • Including a small amount of your favorite foods so you’re not deprived? 
  • Reading labels for comparison to choose better items at the grocery store? 
  • Recording your intake so you stay on track? 

– 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.

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Why Can’t I Lose Weight?

Why Can’t I Lose Weight?

by | Dec 26, 2017 | All, Ask Our Dietitian, Home, Nutrition

Question:

I cannot lose fat despite exercising 4x a week which is cardio and lifting. I’m not sedentary either except at work sitting 8 hours. I overdose on veggies and eat very high fiber and lean. Hardly any bread/starch. I am 51, 6″2, somewhat muscular, but 225 lbs. I should be 210-215 as I was 5 years ago. I can’t get there.

– Gordon K.

Answer:

My guess is that perhaps your body is adapted to maintaining at your current intake and exercise level. Often after increasing activity, people experience a subtle increase in appetite which causes compensatory intake. In other words, calories consumed go up. Usually in healthy vegetable-based diets this could be in nuts/seeds, pesto, avocado, dressings, dried fruits or beverages. It only takes about 100 calories per day to forestall a weight loss of 10 lbs. in a year.

Try altering your workouts by increasing time, duration or intensity. To find hidden calories, I’d suggest tracking your intake for a few days and using dietary software with a comprehensive database for analysis. It might reveal where you have room to improve. Don’t forget that proper hydration and adequate sleep are also key to successful weight loss.

– 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.

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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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Member Spotlight | The Breaking Point

Member Spotlight | The Breaking Point

by | Dec 18, 2017 | All, Fitness, Home, Member Stories

Tyler I., December 2013

It was a day like any other. Tyler I., of Brookhaven, PA, was getting ready for work, sitting on the couch and tying his boots just like every other morning. However, on this particular day when Tyler stood up to finish getting ready, he found himself out of breath from simply tying his shoes. This was his breaking point. At only 22-years-old, Tyler was 6’1” and weighed 365 lbs., suffered from joint pain and high blood pressure, and was borderline diabetic. When Tyler realized how out of breath he was from tying his shoes, he knew things needed to change. Tyler shared that the change didn’t start a couple days later, or a week later, it started that day. He committed himself to a complete lifestyle change.

Tyler began educating himself on how the body works. He read about macronutrients and how the body processes calories in versus calories out. (Read more about macronutrients here.) He wisely estimated his maximum caloric intake based on his body and began to carefully create a meal plan for himself. While this took care of the nutrition part of things, Tyler now needed to focus on the exercise portion. He joined LA Fitness in March of 2017, and began doing 25 minutes of cardio per day, 7 days a week, with very minimal weight lifting. His initial goal was to get rid of his fat first and then begin building muscle.

“The change didn’t start a couple days later, a week later, it started that day.”

Tyler I.

LA Fitness Member

Slowly over time, Tyler increased the time he spent on cardio. His two favorite cardio machines were the elliptical and Stairmaster, which he said really helped him “feel the burn”! Towards the end of an 8-month period, Tyler was spending up to 3 hours per day in the gym and was down 150 lbs.! He now weighed 215 lbs.,  and he was proud of the change he had made. While he was satisfied with the weight he had lost, Tyler now decided it was time to start building some lean muscle. This was the hardest part for him. Up until now, Tyler had enjoyed watching the numbers on the scale continually drop. However, as Tyler had learned, in order to gain muscle, he needed to increase his calorie consumption! It seemed completely counterintuitive to what Tyler had been doing prior, but he knew it was something he had to overcome in order to obtain the results he desired.

“The human mind is a very, very powerful thing. Once you fully understand the power your brain holds, you will truly realize your potential. When you are truly dedicated to something, you can and will make it happen. You cannot be half in and half out. With full dedication towards your goals, anything is possible. Set a goal, don’t lose focus and keep going until you achieve that goal. You may hit roadblocks along the way, keep pushing through them and come out stronger!”

Tyler I.

LA Fitness Member

Tyler began getting serious about his weight training, and to this day, continues working out 7 days a week in order to achieve his future goal of competing in a fitness competition – and we believe in him! Tyler never dreamed that at 365 lbs., with a long list of health issues, he’d be where he is today. His relentless drive helped push him to accomplish his goals and build a healthy future for himself. Not only has Tyler turned his life around, but he acts as an inspiration to many who hope to do the same. As Tyler shared, “…with the right mindset, anything is possible!”

 

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Here’s How to Overcome a Weight Loss Plateau

Here’s How to Overcome a Weight Loss Plateau

by | Nov 29, 2017 | All, Fitness, Home, Workouts

You’re exercising and you’re eating right, so why have you hit a weight loss wall? It’s frustrating and easy to start sliding back into old bad habits when it seems like your progress has come to a screeching halt, but don’t be discouraged. Weight loss plateaus are normal, but what causes them? Well, a few factors can play into this:

  1. You’ve lost your water weight due to the help of glycogen, partly made of water, being burned for energy. This weight loss effect is only temporary.1
  2. You may have lost some muscle in the weight loss process, causing your metabolism to decline. Muscle helps provide a higher caloric-burn rate, so when you lose muscle you slow your metabolism, causing the body to burn fewer calories than before.2
  3. You’re eating more calories than you’re burning. As you lose weight, you have to make sure you’re adjusting your workout and caloric intake to match the goal you’re looking to achieve. You may have to amp up your exercise routineand/or change up your diet. Sometimes the body will get used to a routine and stop giving the results you desire because it needs to be jump-started again with a new-targeted exercise. Try switching things up.

The main factor to remember is NOT TO SLIP BACK INTO BAD HABITS. Remind yourself daily that you’ve become healthier and stronger than before. A number on a scale does not define success. Some tips that may help you overcome the fitness funk can be found below:

  • Focus on the quality of the food you’re eating, rather than just calorie count. Consuming protein burns more calories during digestion and it contains the amino acid leucine, which helps provide the body with energy.
  • Make proper sleep a priority. Yes, it may seem counterintuitive, but allowing your body the time it needs to rest can reset your hormones.3 Also, sleep deprivation increases the risk of your body developing higher levels of cortisol (dubbed the “stress hormone”), and elevated levels of this hormone can lead to an increase in body fat – especially around the midsection!
  • Have you tried drinking more water? If you find yourself hungry but you’re already consuming an adequate number of calories, opt for a glass of H20. That may help curb cravings and prevent overeating.

 

  • Make sure strength training is incorporated into your workout routine along with cardio. Strength training will help the body build muscle, which helps burn more calories. Therefore, this can lead to more fat being

Still not seeing results? If you feel like your weight loss plateau is lasting a lot longer than expected, check with your physician to make sure there are no underlying medical issues.

Sources:

  1. “Weight Loss Stalled? Move Past the Plateau.” Mayo Clinic, Mayo Foundation for Medical Education and Research, 7 Jan. 2015, www.mayoclinic.org/healthy-lifestyle/weight-loss/in-depth/weight-loss-plateau/art-20044615.
  2. Ibid
  3. Larue, Kristina. “10 Tips to Overcome a Weight-Loss Plateau | MyFitnessPal.” Under Armour, 17 Feb. 2015, blog.myfitnesspal.com/10-tips-to-overcome-a-weight-loss-plateau/.

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Quick Tips For Fast Weight Loss | Q+A

Quick Tips For Fast Weight Loss | Q+A

by | Nov 28, 2017 | All, Ask Our Dietitian, Home, Nutrition

Question:

I’m 5′ 8.5″ and 160 lbs., and want to lose 10 lbs. over the next 3 weeks. How many calories do I need to burn per day to accomplish that, assuming I spend 6-8 hrs. per week at gym with moderate walk and weights?

– Robin B.

Answer:

You will need to amp up your calorie burn to reach a large enough deficit to effectively lose 10 pounds in 3 weeks, even if you were to follow a bare minimum 1200 calorie plan! Below that amount, low calorie diets may only change the scale, not your physique, and rarely provide adequate nutrients. Medically supervised very low calorie diets (800 cals/day) are effective for those significantly overweight, which you are not.

Rapid weight loss from a short-term intervention usually means water loss (not fat) plus regain later. Why not identify areas of your current diet that need tightening and find ways to move more during the day outside the gym?  You can read our biggest weight loss tips by clicking here.

– 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.

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