Nutritional Advice for Lowering BMI

Nutritional Advice for Lowering BMI

by | Sep 27, 2018 | All, Ask Our Dietitian, Home, Nutrition

Question:

Hello my name is Lateshia S., I am 5’6” and weigh 170 pounds. I was trying to figure out how many calories a day would I need to eat, and what foods should and shouldn’t eat in order to achieve my goal of becoming leaner. When I did my fitness assessment I believe my BMI was about 27% and so I’m trying to get down to about 20-22% and I already exercise for an hour, 3 days a week since starting my membership in late June. So as far as dieting goes what should I do to see a change?

– Lateshia S.

Answer:

As far as calories go, you can use the base of 1,800-2,100 calories per day for a 5’6”, 170 lb., 30-year-old woman with your activity level to lose weight and adjust by 70 calories for every decade your actual age differs from thirty.

Some people have success by shifting to smaller portions or lower-calorie options of what they currently eat. Others do better with a more drastic change by eliminating fried items, fast food, and pre-packaged meals while adopting fresh wholesome salads, grilled poultry, and home-cooked meals. Even shifting calories to earlier in the day by eating a bigger breakfast and foregoing anything after a certain hour (say, 8 PM) can help prevent excess calorie storage.

Generalities of “eat fewer calories”, “reduce fat” and “increase fruits and vegetables” can apply to the vast majority of people looking to become leaner. What you need to eat depends on what you are currently eating. Only you know what and how much you are consuming. If you don’t know – find out by recording your intake and examine a few days’ worth with a decent diet analysis program. You might identify areas in which you need to improve.

– 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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When Bulking Up Isn’t Working

When Bulking Up Isn’t Working

by | Sep 25, 2018 | All, Ask Our Dietitian, Home, Nutrition

Question:

I’m trying to bulk up, but I keep losing weight. I’m down to 142 lbs. I mostly eat turkey sandwiches and chicken breast.

– Donald M.

Answer:

First and foremost, Donald, please visit your healthcare provider as unexplained weight loss could be the result of an underlying medical condition. If you have any GI problems or trouble chewing, there are interventions to assist with breaking down your food.

That said, here are my tips for bulking up…  Eating more volume is an obvious plan. Adding calories to what you already eat is important. Your turkey sandwiches need to be laden with avocado, full-fat mayonnaise, pesto or cheese to maximize calories. Chicken breast can be breaded, fried, or served with sauces and creams to increase energy density.

Get the most out of every bite by making sure starches are dressed with heavier condiments – baked potato with butter and cream cheese, pasta with alfredo or pesto, risotto with cream sauce, etc. Opt for the densest version of food items like dried fruit vs fresh, granola vs cereal, and tortillas vs bread. Choose energy-rich produce (e.g. bananas, cherries, peas, sweet potato) over watery varieties. Use nut butters on crackers, rolls and in shakes.

Power-pack your beverages by adding a couple spoonsful of the concentrated version to your fluid. For example, pour some evaporated milk into your glass of milk or thawed juice concentrate into your OJ. Use leftover drinks to make ice cubes to use later instead of regular ice (water has no calories).

– 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.

Ask our Dietitian

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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How to Never Fail at a Diet Again – Podcast Ep. 10

How to Never Fail at a Diet Again – Podcast Ep. 10

by | Sep 24, 2018 | All, Home, Podcast

Welcome to the 10th episode of the Living Healthy Podcast, presented by LA Fitness.

On this episode of Living Healthy, we speak with LA Fitness, registered dietitian, Debbie James, who helps give it to us straight. We talk about the good and bads of dieting, how you should mentally approach it, and how to avoid common dieting mistakes. 

How Are We Doing? 

This podcast 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.

Timecard Markers – How to Never Fail at a Diet Again – Podcast Ep. 10 

Introduction 

0:01 

Registered Dietitian, Debbie James Joins the Show 

Begins at 0:33 

The Perfect Diet? 

Begins at 0:42 

Nutritional Guidelines About Diets 

Begins at 1:34 

The 8-Week Goal 

Begins at 3:38 

Can Your Taste Buds Really Change? 

Begins 5:04  

Dieting and Metabolism – What to Look Out For 

Begins at 6:30 

The Trouble with Cutting Calories Drastically  

Begins at 7:40 

What Can You Do to Avoid Failed Diet Relapse? 

Begins at 8:29 

The Baby-Step Approach 

Begins at 11:40 

Data Analysis – Tracking  

Begins at 13:42 

Why is it Hard to Break a Bad Habit? 

Begins at 15:03 

Do Unhealthy Food Cravings Subside Over Time? 

Begins at 15:51 

The Mental Approach to Dieting  

Begins at 16:32 

Andrew Shares His Advice, “Memories Over Macros”  

Begins at 17:45 

Let’s Talk About Portions 

Begins at 19:21 

Don’t Be So Hard on Yourself  

Begins at 12:38 

Product Password  

Begins at 20:50 

Actionable Advice 

Begins at 22:56 

Outro 

Begins at 24:29 

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AAT: Ep. 30 – How to Improve Leg and Hip Strength and Increase Stamina

AAT: Ep. 30 – How to Improve Leg and Hip Strength and Increase Stamina

by | Sep 21, 2018 | All, Ask A Trainer, Fitness, Home, Workouts

Ask A Trainer: Featured Question of the Week

LA Fitness Pro Results® Master Trainer, Stone T., gives his expert advice on increasing stamina and improving leg and hip strength – it’s a double question, bringing double the amount of advice.

Do you have a fitness question? Ask one of our certified Pro Results® trainers here! Your question may be featured in an upcoming Ask Our Trainer video.**

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**Selected submissions will be featured on the LA Fitness blog and possibly other LA Fitness digital media entities & websites. By making a submission, you hereby grant LA Fitness a non-exclusive, perpetual, worldwide, irrevocable license to use and make copies of the contents of such submission for any purpose and in any medium whatsoever, and you hereby waive and relinquish any copyright or other intellectual property right you may have in the contents of such submission and your right to pursue any claim for LA Fitness’s violation of those intellectual property rights.

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To Wash or Not Wash Organic Fruit?

To Wash or Not Wash Organic Fruit?

by | Sep 20, 2018 | All, Ask Our Dietitian, Home, Nutrition

Question:

If you buy organic fruit, do you have to peel the skin (e.g., from apple)? Do you have to still wash the fruit thoroughly?

– Michael J.

Answer:

Dashing out the door, I’ll admit that sometimes if my fruit is organic I won’t take time to wash it. But I should! Though organic produce is not treated with pesticides or herbicides, there is the chance for contamination from the spraying of nearby fields, handling, and processing. Cold germs can even get on your fruit at the grocery store from other shoppers. In a review of over 200 studies, researchers found that organic produce was equally likely to be infected with E. coli compared with conventional produce*. Yes, wash your fruit thoroughly! No need to peel it.

For further reading see our July 2018 article What No One Tells You About Organic Produce

* Are Organic Foods Safer or Healthier than Conventional Alternatives?: A Systematic Review. C Smith-Spangler, et al. Annual of Internal Medicine. Sept 2012; 157(5): 348-366.

– 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.

Ask our Dietitian

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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