Swimsuit Season Is Here – Can You Stomach It?

Swimsuit Season Is Here – Can You Stomach It?

by | Jun 5, 2017 | All, Ask Our Dietitian, Fitness, Health, Home, Nutrition, Wellness

Everyone wants a flatter belly, especially when warmer weather dictates lighter clothing. When it comes time to hit the beach or pool, will you be ready to dive in? To even head in the direction of belly-baring status, you must first know thine enemy – your abdominal fat. Afterward, read on to see what you can do to help chisel a trimmer tummy.

No matter your current physique, the following approaches may help you achieve obtaining a flatter belly.

Your abdominal fat is actually in two places or compartments – under the skin (subcutaneous) and intra-abdominal (visceral) fat. The former lies above the abdominal muscles, the latter beneath. In simple view, here’s what they look like:

It just takes a quick measurement to see how much fat you’ve got and to track changes. Waist circumference can’t pinpoint where fat lies, but this measurement does correlate with overall abdominal fat. Total waist measurement depends on your body frame size, so it’s better to look at waist to hip ratio which shows how your belly area compares to your hips.

How to measure your Waist-to-Hip ratio (either metric or customary):

  1. Standing relaxed, with a flexible tape, measure waist at the smallest area – or if this is not apparent, mid-way between the lowest rib and top of the hip bone.
  2. With feet and thighs together, measure hips at the widest portion of your buttock.
  3. Divide waist measurement by hip measurement to get your ratio. The ratio should be less than 0.9 for men; less than 0.85 for women.

1. Exercise

 

Greater physical activity is associated with lower waist circumference and waist-to-hip ratio. It’s no secret that moving muscles are the furnace for fat burning. Exercise is really essential in fat metabolism. Exercise burns fatty acids (in processes called lipolysis and oxidation), contributing to reduction in body fat. Aside from exercise aiding in fat-burning, a developing theory is that fat cells, including those in the abdomen, are temporarily ‘starved’ when blood flow is focused to moving muscles.

True, you can’t spot reduce, selectively dropping fat from only one area of the body. But new research indicates that certain types of exercise can reduce belly fat more than others. While the same level of calories are burned with each, anaerobic high-intensity intermittent training has been shown to produce greater abdominal fat reduction than continuous aerobic training.1

2. Diet

 

Energy

Calorie restriction (regardless of energy source) affects both visceral fat and subcutaneous fat. This is only true to an extent, as very low calorie diets end up with the losses of visceral fat regained weeks afterward. In fact, modest weight loss, even 5% body weight for overweight individuals, is enough to reduce visceral fat, regardless of method. One study showed that 4 different calorie-reduced diets were equally effective in reducing abdominal fat, with most loss coming from subcutaneous fat.2

Composition

A greater intake of fat and carbohydrates, typical of Western diets, is associated with higher waist circumference. Conversely, those following a Mediterranean style diet were less likely to gain abdominal fat over 10 years.3 This style reflects a focus on plant-based foods (like vegetables, fruit, and whole grains) with moderate protein intake, minimal animal fats, and a prominence of olive oil, all resulting in a low saturated fat intake. The bulk of research indicates conventional nutritionally-balanced plans are as effective as high protein diets in reducing abdominal fat.

Green Tea

Green tea (vs. black) is made with the youngest leaves, which have the most catechins. See our related article – Nutrition is Sprouting this Spring!

At a certain threshold, catechin compounds in green tea can impact abdominal fat. These compounds (prominently EGCG) may affect the sympathetic nervous system in a way that influences fat distribution. It takes about the equivalent of 5 cups of tea, or 500 mg catechins, for an effect. Studies with significant finding used catechin-enhanced beverages.4,5 More is not better… consuming >800 mg ECGC in one sitting would be like slamming a gallon of green tea all at once, and instead of acting as an antioxidant (as it does at lower levels), you’d get pro-oxidant effects! Also, having smaller servings spread throughout the day is more effective than a single huge dose.

For the most catechins, look for quality packaging to ensure better storage with minimal exposure to oxygen, light, and moisture. Also, don’t take highly concentrated EGCG green tea extracts or supplements while taking acetaminophen.

3. Posture

 

Though it won’t change your belly fat, adjusting your posture could improve the appearance of your midsection. Tilt your pelvis when standing so that your tailbone is in (pointed down, not out), as shown to the right.

References:

  1. Abdominal fat reducing outcome of exercise training: fat burning or hydrocarbon source redistribution?  Kuo CH and Harris MB. Canadian Journal of Physiology and Pharmacology. 2016 Jul; 94(7):695-8.  doi: 10.1139/cjpp-2015-0425.
  2. Effects of 4 weight-loss diets differing in fat, protein, and carbohydrate on fat mass, lean mass, visceral adipose tissue, and hepatic fat: results from the POUNDS LOST trial. De Souza RJ, et al. American Journal of Clinical Nutrition 2012 Mar;95(3):614-25. doi: 10.3945/ajcn.111.026328.
  3. Mediterranean diet impact on changes in abdominal fat and 10-year incidence of abdominal obesity in a Spanish population.  Funtikova AN, et al. British Journal of Nutrition. 2014 Apr 28; 111(8):1481-7.  doi: 10.1017/S0007114513003966.
  4. Green tea catechin consumption enhances exercise-induced abdominal fat loss in overweight and obese adults. Maki KC, et al. Journal of Nutrition. 2009 Feb;139(2):264-70. doi: 10.3945/jn.108.098293.
  5. Effects of catechin enriched green tea on body composition. Wang H, et al. Obesity (Silver Spring). 2010 Apr; 18(4):773-9. doi: 10.1038/oby.2009.256.

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.

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Hooray! It’s National Donut Day!

Hooray! It’s National Donut Day!

by | Jun 2, 2017 | All, Home, Nutrition

It’s National Donut Day! 

Before reaching for one of your favorite donut styles, do you know how many calories you are consuming? Ignorance may be bliss, but too many tasty treats can start showing on the waistline. Have no fear – you can still celebrate the holiday and perhaps even indulge in one of your favorites. We have listed a few different methods below to help you work off that scrumptious splurge.

How many calories are in your favorite donut? *

Glazed Donut | 260 calories2 

Exercise:

**You would need to walk at a brisk pace for about an hour and 10 minutes to burn around 260 calories.

Plain Donut | 320 calories1

Exercise: 

**It would take approximately 30-35 minutes of kickboxing to burn about 320-325 calories.

Chocolate Glazed Donut | 340 calories3

Exercise: 

**You would need to cycle at a moderate pace for about 45 minutes to burn roughly 340-350 calories.

Chocolate Cake Donut | 250 calories4 

Exercise:

**It would take about 1 hour and 15 minutes of engaging in jumping jacks to burn off about 250 calories.

Jelly Donut | 270 calories6

Exercise:

**In order to burn about 270-275 calories you would need to do about 1 hour and 30 minutes of Pilates.

Sugar Donut | 280 calories5

Exercise:

**It would take about 1 hour and 20-30 minutes of constant sit-ups to burn roughly 280 calories.

Vanilla Crème Donut | 370 calories7

Exercise:

**You would need to engage in moderate rowing for approximately 1 hour and 40-50 minutes to burn off about 370 calories.

Sprinkle Donut | 290 calories8

Exercise:

**You would need to jump rope at a moderate pace for about 30 minutes to burn approximately 295 calories.

Donut hole | 59 calories9

Exercise:

**It would take about 20 minutes of yoga to burn about 50-60 calories.

Maple bar | 490 calories10

Exercise:

**You would need to run approximately 1 hour and 5 minutes to burn about 500 calories.

Apple Fritter | 350 calories11

Exercise:

**You would have to engage in about 45-55 minutes of a Zumba® class to burn approx. 350 calories.

Depending on body weight, gender, age and fitness level you may burn more or less calories. If you want to learn the exact amount, there are online calculators that can give you an estimation of how many calories your body will burn based on the exercise you complete. Simply input your personal fitness information and you’ll have a good idea of how many calories you can burn.

*Calorie counts are approximate and may be higher or lower depending on size, brand, and ingredients. 

**Based on a 130 lb. female

Referenced:

  1. Healthstatus.com, Inc. “Calories Burned Calculator.” HealthStatus. N.p., n.d. Web. 24 May 2017.
  2. “Diet Tool: Calories Burned Calculator for Common Exercises and Activities.” WebMD. WebMD, n.d. Web. 24 May 2017.

Sources:

  • I. “Calories in Dunkin Donuts Plain Cake Donut.” Calories in Dunkin Donuts Plain Cake Donut – Calories and Nutrition Facts | MyFitnessPal.com. N.p., n.d. Web. 24 May 2017.
  • II. “Calories in Krispy Kreme Doughnuts Original Glazed Doughnut | Nutrition, Carbohydrate and Calorie Counter.” CalorieKing. N.p., n.d. Web. 24 May 2017.
  • III. “Calories in Krispy Kreme Doughnuts Chocolate Iced Glazed Doughnut | Nutrition, Carbohydrate and Calorie Counter.” CalorieKing. N.p., n.d. Web. 24 May 2017.
  • IV. “Sharing the Joy around the World.” Krispy Kreme – Glazed Chocolate Cake Doughnuts | Chocolate Cake Donuts. N.p., n.d. Web. 24 May 2017.
  • V. “Nutrition Guide.” Dunkin Donuts, 23 May 2017. Web. 24 May 2017.
  • VI. Ibid
  • VII. Ibid
  • VIII. Ibid
  • IX. Bruso, Jessica. “How Many Calories Do Doughnut Holes Have?” LIVESTRONG.COM. Leaf Group, 19 June 2015. Web. 24 May 2017.
  • X. “4 Types of Doughnuts You Should Always Avoid / Nutrition / Healthy Eating.” 4 Types of Doughnuts You Should Always Avoid. Fitday, n.d. Web. 24 May 2017.
  • XI. “Sharing the Joy around the World.” Krispy Kreme – Apple Fritters | Apple Fritter Donut. N.p., n.d. Web. 24 May 2017.

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What’s The Best Way to Calculate RMR? | Q+A

What’s The Best Way to Calculate RMR? | Q+A

by | Jun 1, 2017 | All, Ask Our Dietitian, Fitness, Home, Nutrition

Question:

What is the best way to calculate RMR?

– Mark B.

Answer:

The best measurement of resting (awake/alert) metabolic rate is to conduct an indirect calorimetry test using metabolic equipment, as done in a research laboratory or hospital setting. In lieu of a physical test, the second best way to predict resting metabolic rate is to calculate/estimate using a validated equation. I recommend the Mifflin-St. Jeor equation or the one used by the World Health Organization. For your computational pleasure here they are:

The Mifflin St. Jeor equations are used often in the medical and weight loss fields because of their accuracy, and are recommended by the Academy of Nutrition and Dietetics.

  • Women:          (10 x weight in kg) + (6.25 x height in cm) – (5 x age in years) – 161
  • Men:                (10 x weight in kg) + (6.25 x height in cm) – (5 x age in years) + 5

The World Health Organization, as well as the United Nations University and Food and Agricultural Organization, use the following equations, which were derived based off a large database, reflecting many countries over several decades.

  • 18-30 yrs:        kcal/d = 13.3 × weight (kg) + 334 × height (m) + 35
  • 30-60 yrs:        kcal/d = 8.7 × weight (kg) – 25 × height (m) + 865
  • >60 yrs:           kcal/d = 9.2 × weight (kg) + 637 × height (m) – 302

As is true with any equation, these equations are only estimations of your needs, so you might want to try both and obtain a range that your true RMR probably falls within. Neither of the above take into consideration lean mass versus fat mass, so they aren’t practical for extremely muscled or morbidly obese individuals. For teens, the Schofield method (previously used by the World Health Organization and the US government to formulate the RDAs) has different equations for various age groups.

– 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.

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How Laughter Improves Your Health

How Laughter Improves Your Health

Laughter can encourage blood flow, heighten your immunity, increase your intellectual performance, and even improve your quality of sleep.

Ask our Dietitian

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Email nutrition@lafitness.com or submit your question below and it may be featured in an upcoming article!

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Augie: A Film by James Keach | LA Fitness Recap

Augie: A Film by James Keach | LA Fitness Recap

by | May 31, 2017 | All, Community, Fitness, Health, Home, Wellness

“You can either celebrate what you can do, or mourn what you can’t.”

Augie Nieto

Founder of Augie's Quest, Co-founder and CEO of Life Fitness, Chairman of Octane Fitness

Documentary-style filmmaking has a way of exposing some of the most heartfelt elements of the human condition. In that regard, the documentary film Augie does not disappoint. Augie is raw, emotional, and moving. Created by award-winning director James Keach, viewers are taken on a journey through the life of fitness entrepreneur and icon, Augie Nieto.

Augie, a legend who is often recognized and referred to on a first name basis, is the founder of Life Fitness, as well as the chairman of Octane Fitness. He is a man who let nothing stop him while on his pathway to success.  It seemed like Augie had it all – until he was diagnosed with ALS in 2006.

In an almost cruel and ironic twist of fate, Augie found himself suddenly battling a fatal neurological condition, which slowly weakened his muscles and impacted his body’s ability to move. However, Augie was determined not to just sit at the sidelines and let the disease win. Instead, he started a nonprofit called Augie’s Quest, which funds the ALS Therapy Development Institute and their efforts in finding a cure.

 

“The best gift I can give my wife and kids is to do something when you’re faced with adversity, and that’s a gift.”

Augie Nieto

Founder of Augie's Quest, Co-founder and CEO of Life Fitness, Chairman of Octane Fitness

Little is currently known about what triggers ALS, but scientists are working hard to better understand this disease and find methods to stop it. Those suffering from the disease start losing control of their voluntary muscle movement, but retain the functionality of their brain. There are two types of ALS: sporadic and familial. Sporadic is the most common and accounts for about 90% to 95% of all cases. This means it can affect anyone, anywhere, at any time. As stated on the Augie’s Quest webpage, “ALS is not an incurable disease. It is an underfunded one.”1

Augie does a wonderful job of highlighting the charismatic personality and refreshing sense of humor that Augie carries with him while making the most out of his life. Augie’s upbeat demeanor acts as an inspiration by showing that no matter what we are faced with, a little humor can help us carry on. Aside from highlighting just Augie’s life, Augie introduces viewers to short interviews of others battling ALS. It is interesting to see the perspectives of both those diagnosed with the disease as well as how it affects the loved ones around them.

Augie is a love story. It is inspirational and educational. And it is the next must-see documentary on your watch list. Augie recently was screened at the Newport Beach Film Festival and will be released later this year. Find additional upcoming screenings here.

LA Fitness is proud to stand behind Augie and support his efforts in finding a cure for ALS. For over 6 years, LA Fitness has partnered with Augie’s Quest to help raise funds for a cure. Help LA Fitness in our efforts to support Augie’s Quest by donating here. To learn more, please visit http://lafitnesscares.com/.

Sources:

  1. “Fundraising.” Augie’s Quest. N.p., n.d. Web. 04 May 2017.
  2. “About The Film.” Augie. N.p., n.d. Web. 04 May 2017.

 

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How Do I Add More Protein Into My Diet? | Q+A

How Do I Add More Protein Into My Diet? | Q+A

by | May 30, 2017 | All, Ask Our Dietitian, Home, Nutrition

Question:

I’m on a low-carb, high protein diet but I’m having trouble eating enough protein and too many carbs. How do I get more protein into my diet without adding any more carbs?

– Emma P.

Answer:

For fewer carbs, you may need to adjust traditional starchy meals that are typically carbohydrate rich and shift intake to typically animal or vegetable -based foods. For example, skip all traditional pizza, pastas, and sandwiches and instead substitute cauliflower crust pizza, meat/vegetable primavera, and lettuce wraps with healthier ingredients as toppings/filling.

These have negligible carbohydrate, and offer 5-8 gms protein per ounce:

  • Boneless, skinless chicken and turkey
  • Trimmed beef and pork
  • Eggs
  • Skinless fish
  • Scallops, shrimp, real crabmeat, lobster
  • Lamb
  • Brie, cheddar, mozzarella and Monterey Jack cheese

These offer at least 1 gram of protein for every gram of carbohydrate:

  • Almonds
  • Greek yogurt
  • Hazelnuts
  • Soybeans
  • Sunflower seeds
  • Walnuts
  • Ultra-filtered milk

These have 3-5 grams carbohydrate, yet offer 2-6 grams protein per serving:

  • Asparagus (½ C)
  • Broccoli (½ C)
  • Macadamia nuts (1 oz.)
  • Mushrooms (½ C)
  • Peanuts (1 oz.)
  • Pecans (1 oz.)
  • Spinach (½ C)

These provide 3-5 grams carbohydrate with about 1 gram protein per ½ C serving:

  • Lettuce
  • Cabbage
  • Carrot
  • Cauliflower
  • Celery
  • Cucumber
  • Green Beans
  • Tomatoes
  • Zucchini

 

By focusing on the above foods as the base of your diet, you should have enough wiggle room to work in a daily serving of nutrient-rich carbohydrates like beans and fruit, which are both good fiber sources.

– 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.

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