Weight Loss Supplement Recommendations

Weight Loss Supplement Recommendations

by | Apr 2, 2019 | All, Ask Our Dietitian, Home, Nutrition

Question:

Do you recommend a weight loss supplement?

– Brian N.

Answer:

Hi Brian, I’m so glad you asked my opinion! Powder supplements of actual food components (such as of protein and fibers) can be quite useful in an energy-restricted diet since reduced total food volume can limit intake of certain nutrients. A general multivitamin/mineral supplement providing 100% DRI may also be suitable. These may not directly promote weight loss in themselves but can help the body maintain a healthy status while losing weight and indirectly help by curbing appetite.

Pill supplements of other compounds are nearly the last thing I recommend for weight loss, usually after other interventions have failed. There are many downsides to using popular supplements such as fat burners, appetite suppressants, and metabolism boosters. Due to personal biochemistry, their effects on physiology (positive or negative) may be as great as that of prescription weight loss drugs. The efficacy of a supplement should be weighed against its safety. According to the National Institutes of Health*, the compounds with “possible modest effect” on weight, fat mass or waist circumference include African mango, caffeine, green coffee bean extract, green tea, carnitine, and white kidney bean. Reported side effects include various GI disturbances, headaches, difficulty sleeping, urinary tract infections, increased blood pressure, and liver damage.

* Source: https://ods.od.nih.gov/factsheets/WeightLoss-HealthProfessional/ Accessed 3.11.2019

– 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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Help for a Picky Eater

Help for a Picky Eater

by | Mar 28, 2019 | All, Ask Our Dietitian, Home, Nutrition

Question:

I saw this email address at LA Fitness and was hoping you could help me out with dieting which is my major downfall.  I lift 3-4 times a week but am seeing no results due to my eating. I’m a very picky eater and can’t force myself to eat chicken every day. I need help!!! Please!!!

– Missy

Answer:

Not knowing what you will eat, it’s difficult to provide guidance on suitable meals. Strictly speaking of protein sources – alternatives include pork tenderloin, turkey breast, fish, 7% ground beef, extra lean ground turkey, sirloin or tenderloin beef, and shellfish in nearly an equal ounce to ounce replacement for chicken. Non-flesh proteins include eggs & egg whites, low fat plain Greek yogurt, low-fat cottage cheese, legumes/beans, and lite tofu. Amounts of these equaling 3 oz. chicken vary due to volume measurements. Nuts, nut butters, and cheeses aren’t as diet-friendly since they’re higher in calories with a significant amount of fat for the same amount of protein.

If personal preference (or a strict dietary, philosophical or religious restriction) limits the variety of foods you consume then you need to experiment with textures, cooking methods and flavor combinations to increase palatable options. Some people that dislike whole peas can eat split pea soup with ham or a pea-hummus. Many vegetables can be replaced by purees or baked vegetable crisps. Did you know that temperature brings out the aroma of foods? By serving foods that are less desirable cold, the perceived flavor is muted. This works particularly well for meats and grains. If a hot chicken alfredo with fettucine, broccoli, and peppers as an entrée is overwhelming try it as cold chicken pasta salad side dish to other preferred foods.

Hopefully, with a little experimentation and substitution, you can find suitable foods for your weight loss goals. For long term success, enjoying what you eat is better than just tolerating it – you’re more likely to make permanent lifestyle changes.

– 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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What to Eat for Rapid Weight Loss

What to Eat for Rapid Weight Loss

by | Feb 28, 2019 | All, Ask Our Dietitian, Home, Nutrition

Question:

I currently weigh 270 lbs. and I’m looking to lose at least 70 lbs. I’m trying to lose at least 5 lbs. per week. What should I eat and how much?

– Niesha G.

Answer:

Your specific diet for rapid weight loss would need to be developed one-on-one with a dietitian, preferably in conjunction with a medical professional. I can say that we’ve addressed similar requests in the past – and the answer is different for each unique person.

Though it’s certainly plausible the scale could drop 5 pounds each of the first few weeks, it’s likely most of that weight would be water loss. Unless you are burning an extra 2,000 calories (a week’s worth of exercise!) daily there wouldn’t be an energy deficit great enough to promote fat burning to that extent.

So… I’d say to focus on your first 10-15-pound reduction by reducing portions, eliminating fried foods, alcohol, and sweets. For structure, you could follow a moderate diet plan providing no fewer than 1,500 calories a day. Whether it’s Mediterranean style, lower carbohydrate, high fiber or 6 mini-meals, adhering to a regimen for a couple of months forces you to plan, shop and prepare for everything you eat.

Here’s just one sample 1,500 calorie day of familiar American foods to get your started*:

  • Breakfast
    • 1 Cup bran flake cereal, 1 Tbsp. almonds, ½ Cup 1% milk, 2 scrambled eggs, ½ grapefruit
  • Lunch
    • 3 oz. grilled chicken breast, ½ Cup coleslaw, 1 cob corn
  • Dinner               
    • 3 oz. halibut, 1 Cup green beans, 1 Cup wheat noodles
  • Snacks
    • 3 Cup light popcorn
    • 1 C. plain low-fat yogurt + ½ C. berries

Analysis on www.FitDay.com by a Registered Dietitian Nutritionist = 28% Protein, 28% Fat, 44% Carbohydrate, 25 gm Fiber * Findings were used along with RDN’s professional judgment.

– 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!

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Portion Control is Essential

Portion Control is Essential

by | Feb 26, 2019 | All, Ask Our Dietitian, Home, Nutrition

Question:

I am trying to lose 10 pounds. What would you suggest eating every day for breakfast and dinner? I have tried multiple things like oatmeal, rice, and chicken, etc. I think my problem is that I eat too many calories during the day.

– Aubrey H.

Answer:

You’re requesting suggested breakfasts and dinners to eat repeatedly day-in and day-out, though your stated problem seems to be you eat too much during the day. If your schedule and environment don’t allow you to plan or prepare for a balanced lunch or to prevent mindless snacking, that is something you need to address! Controlling the start and conclusion of your day makes sense for now.  I always recommend a variety of foods for the most optimal nutrition as only one combination won’t provide all the nutrients required on limited calories.

That said, oats are a great beginning and offer a myriad of ways to be served – just think of the toppings! They can be served spiced with cinnamon and apples or nutty with chia seeds, honey, and sliced almonds. Oats are filling and may help you desire less food later. Choose a heartier steel cut or stone-ground oats for more whole grain fiber.

Chicken is a good choice to base your dinner around as well. It can easily be incorporated into pasta primavera, fajitas, or stir-frys. Almost every way beef, pork or fish can be served, chicken can take a similar form. Thoughts of barbequed chicken, baked homemade breaded tenders, and grilled skewered chunks come to mind. There are probably chicken recipes to last you all year without repeating!

Balancing the rest of your breakfast and dinner with other meal components (food groups) is essential for health. It’s important to remember that no matter what you choose, portions matter. If your appetite is not a reliable guide, try drinking more water before meals.

– 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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AAT: Ep. 38 – How Can I Maintain My Muscle?

AAT: Ep. 38 – How Can I Maintain My Muscle?

by | Jan 25, 2019 | All, Ask A Trainer, Fitness, Home

Ask A Trainer: Featured Question of the Week

LA Fitness Pro Results® Master Trainer, Morgan C., gives her expert advice on how to properly maintain muscle mass.

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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