How Can I Realistically Count Calories for Weight Loss?

How Can I Realistically Count Calories for Weight Loss?

by | Nov 25, 2016 | All, Ask Our Dietitian

Question:

How can I realistically count calories for weight loss?

Hello, My name is Ani, I am a member of L.A. Fitness. I’ve decided to lose weight, I need realistic guidelines from you.  I am 59 years old, Height 5′ 4″, Weight 139 lbs.  Goal: go down to 133 lbs by Dec. 27, 2016 Plan?  To lose 6 lbs in 3 months, how many calories may I ingest per day, and how many calories should I burn per day?  I have not counted calories before; would you have an easy way to count calories?

-Ani K.

 

 

Answer:

Ani, as you are not currently counting calories and do not know how much you are consuming, I would first suggest that you determine your current intake.  Use a diet analysis software with a broad range of foods (30K+) based on the USDA National Nutrient Database for Standard Reference* to average at least 3 typical days of your diet – everything you eat and drink, including condiments.

An estimated range of calorie needs to promote weight loss in females based on calculations using your age, height and weight is 1200 to 1600 calories per day.  The actual amount you need depends on your activity level and individual metabolism.  For effective weight loss, your intake should be about 500 calories less than your expenditures per day.  If you increase your activity by 200 calories and trim 300 calories off your intake daily, you’d create the desired 500 calorie deficit.

I wish there was an easy way to accurately count calories!  A simple bean and cheese burrito could be a 300 calorie frozen item or a whopping 800 calorie restaurant half-pounder.  If you could break combination foods down to their base components and approximate the portion of each, you can add up each ingredient using a diet analysis program based on the USDA Food Composition Database.  For example, doing so might provide this information: 10” flour tortilla (211 cals) + ¼ C shredded Colby Jack cheese (108 cals) + ½ C. refried beans in oil (182 cals) = 501 calories.

*as of the writing of this post, the newest version is Release 28.

– 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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What do Macro and Micronutrients Have to do with Weight Loss?

What do Macro and Micronutrients Have to do with Weight Loss?

by | Nov 18, 2016 | All, Ask Our Dietitian

Question:

So I wanted to know what are macro and micro nutrients and what do they have to do with weigh loss?

-Irving B. 

 

Answer:

Great question, Irving! Nutrients are the compounds in food that are vital to human life.  Macronutrients are nutrients that are needed in quantities greater than a gram – carbohydrate, protein, fat and water. Micronutrients are nutrients that we need in much smaller milligram or microgram quantities – vitamins and minerals.

micronutrients

It happens that the macronutrients, except water, contain carbon atoms and therefore can provide us energy through our cellular breakdown of these carbon bonds. This energy fuels our nervous system, organs and muscles and can contribute to body fat stores. Water takes part in metabolic reactions and helps cells’ efficiency.  The micronutrients have many functions, several of which are to support metabolism – the body’s chemical processes — including the ability to make energy from food. So to get the most from macronutrients, the proper amount of micronutrients are required.

Weight loss occurs when the body burns more calories than it uptakes into cells after digestion and absorption. Too much energy from carbohydrate, fat, and protein combined can lead to weight gain. Insufficient vitamins and minerals compound the problem, but are unlikely to cause weight gain directly.

– 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 Does Working Out Correlate with Blood Sugar Management? | Diabetes

How Does Working Out Correlate with Blood Sugar Management? | Diabetes

by | Nov 14, 2016 | All

Diabetes 101

How Does Working Out Correlate With Blood Sugar Management? | Diabetes

November is American Diabetes Month! Learn more about it below.

Around the World

Did you know?  Around 1.4 million people in the U.S. are diagnosed with either type 1 or type 2 diabetes each year. There are more than 29 million Americans living with diabetes and another 86 million with pre-diabetes.1

November is American Diabetes Month, and people around the country are putting in countless efforts to help raise money for, bring awareness to and ultimately find a cure for diabetes.

Type 1 Diabetes

Typically diagnosed in children, type 1 diabetes is a chronic disease in which the body does not produce insulin. According to the American Diabetes Association, “the body breaks down the sugars and starches you eat into a simple sugar called glucose, which it uses for energy. Insulin is a hormone that the body needs to get glucose from the bloodstream into the cells of the body.”2

It is safe to say that insulin is a very vital part of our body’s functionality. Since the body is not producing insulin, type 1 diabetics have to somehow get insulin into their bodies. This is done by either an insulin pump, which is a portable device that directly pumps insulin into the body, or by injection. With technology advancing there are new and innovative ways to give the body insulin. To find out more about insulin intake visit the health.com insulin article here.

Type 2 Diabetes

When people have type 2 diabetes, their body does not use insulin correctly, which is also known as insulin resistance. At first, their pancreas makes extra insulin to make up for it, but over time the pancreas isn’t able to keep up and can’t make enough insulin to keep the blood glucose levels normal.3

Luckily many type 2 diabetics can manage the disease with proper diet and exercise. But in some other cases, type 2 diabetics have to rely on taking insulin later in life due to the pancreas not being able to produce enough insulin.4

Both types can take a serious toll on the human body. This is why it is especially important for diabetics to take care of their overall health, which includes working out. So how does working out affect those with diabetes?

Blood Sugar Management

Since both type 1 and type 2 diabetes affect the body’s insulin levels, blood sugar management is important to watch and keep track of.

Studies show that exercise speeds up the metabolism in some diabetic cases, which helps keep blood sugar in control.5

For example, if you have type 1 diabetes and have high blood sugar levels, working out may help lower your blood sugar levels naturally. But it is important for type one diabetics to watch their levels because working out could make their blood sugar levels too low. A good blood sugar level is from 80 to 120, typically any higher or lower may have an effect on overall body function.6

Many type 1 and type 2 diabetics carry some sort of snack with them to help manage their levels. Plus, type 1 diabetics typically have insulin on hand for blood sugar management purposes.

Regular Exercise + Blood Sugar Levels

If you have type 2 diabetes or are pre-diabetic, regular exercise may help reduce your body’s glucose levels, which can help make your symptoms less severe.7 With type 1 diabetics, a regular workout routine can help with overall health and blood sugar levels. But remember, if blood sugar levels are too high or too low before your workout, it is advised to wait until the levels get to normal before you start. Ways to get blood sugar levels normal vary, as some diabetics can grab a quick snack whereas others would need to adjust his/her insulin.

Good for Everyone

Working out is a great routine for anyone to get into, but for diabetics it is especially important due to the side effects of the disease. The month of November recognizes and brings awareness to diabetes and we are happy to provide a place for those who want/need to live a healthy lifestyle at LA Fitness.

If you know someone who has diabetes or if you have it yourself, let us know how exercise has helped you in your diabetic journey. For more information on the basics of diabetes from the American Diabetes Association please click here.

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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References

  1. Association, A. D. (1995). Statistics about diabetes. Retrieved November 2, 2016, from http://www.diabetes.org/diabetes-basics/statistics/
  2. Association, A. D. (1995). Type 1 diabetes. Retrieved November 2, 2016, from http://www.diabetes.org/diabetes-basics/type-1/?loc=db-slabnav
  3. Association, A. D. (1995). Type 2 diabetes. Retrieved November 2, 2016, from http://www.diabetes.org/diabetes-basics/type-2/?referrer=https://www.google.com/
  4. Center, J. D. (2016, October 28). The truth about insulin and type 2 diabetes. Retrieved November 2, 2016, from http://www.joslin.org/info/the_truth_about_insulin_and_type_2_diabetes.html
  5. Association, A. D. (1995). Fitness. Retrieved October 24, 2016, from http://www.diabetes.org/food-and-fitness/fitness/?referrer=https://www.google.com/
  6. Association, A. D. (1995). Checking your blood glucose (blood sugar): American diabetes Association®. Retrieved November 2, 2016, from http://www.diabetes.org/living-with-diabetes/treatment-and-care/blood-glucose-control/checking-your-blood-glucose.html
  7. Association, A. D. (1995). Physical activity is important. Retrieved October 24, 2016, from http://www.diabetes.org/food-and-fitness/fitness/physical-activity-is-important.html

 

 

 

What’s the Best Way to Eat Healthy With Little Prep Work?

What’s the Best Way to Eat Healthy With Little Prep Work?

by | Nov 11, 2016 | All, Ask Our Dietitian

Question:

Do you recommend any meal replacement shakes, like invigor8?  How about any home meal delivery services?  I’m trying to reduce shopping time and prepping time since I work 11 hours a day and have an 11 month old.

-Angie A. 

 

Answer:

Meal replacement shakes work great as an emergency backup for on-the-go or last minute meal alternatives. Look for ones with 10-15 grams protein, 5-10 grams fat, and 20-30 grams carbohydrate (no more than half sugar) that provide at least 200 calories. Plan on a snack such as peanut butter and celery for more fiber and solids to keep you full longer.

shake

Home meal delivery services are a wonder for those that can afford them.  Most have a heart-healthy or calorie-controlled option. Perhaps a dinner-only delivery twice a week in the ‘family’ quantity will guarantee enough leftovers to reheat so that you’d only need to worry about weekend dinners. For quick lunches, a cold vegetable/pasta/protein dish from the service deli counter at your grocer might fit the bill. Consider, too, utilizing frozen skillet meals for two that can be enhanced with fresh ingredients on hand — only one pan to clean!

– 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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Fall into Savings on New LA Fitness Gear

Fall into Savings on New LA Fitness Gear

by | Nov 8, 2016 | All

Breathe in, relax and find the perfect fall gear for your workouts this season! We have fall-worthy discounts at shoplafitness.com on all of your favorite LA Fitness workout attire. Now through November 30th, save 15% on all LA Fitness gear.  Find the perfect hat, sweatshirt, shorts and much more at shoplafitness.com, and save today!

How do you use the 15% off code? Just follow these quick and easy steps:

  • Go to shoplafitness.com
  • Pick out your favorite item(s)
  • Select how many of each item you want
  • Click on “Bag it Now”
  • Follow the steps regarding postal services
  • Type in the discount code “FALL” and head straight to the checkout menu

It really is that easy!  Remember to use code: FALL to save your 15% through November 30th.

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