How to Lower Body Fat Percentage

 How to Lower Body Fat Percentage

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

Question:

I weigh about 183 pounds and I am about 5’9″. I’m not sure what my body fat is but I want to get it down. What is the best way to do that? And how many calories should I be eating a day to lose weight? I work out with cardio 4-5 days a week. Thank you.

– Jonathan K.

Answer:

Determining your body fat percentage can be done at LA Fitness with one of our Pro Results® trainers or using a hand-held BIA (bioelectrical impedance analysis) device. Some LA Fitness clubs are equipped with a BIA scale with integrated upper body measurement. Such segmental devices get an overall picture by looking at hydration status of all 4 quadrants & torso of the body. No matter the tool or method, the most accurate body fat % value is obtained from repeating measurement for a few days. Measure again after a couple of months to evaluate change.

The calories you need to lose weight depends on your age and metabolism. Using calculations to estimate energy needs might provide a range of 2,500-2,800 calories per day. If you’ve been maintaining under that intake, you will need to reduce further… but not less than 1,600-1,800 calories per day. It’s better to add resistance training to your workout routine to amp up lean mass and calorie burning.

– 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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Are All Calories Created Equal?

Are All Calories Created Equal?

by | Nov 22, 2018 | All, Ask Our Dietitian, Home, Nutrition

Question:

Hello, I am a 45-year-old male. I’m in good shape but I’m wanting to drop body fat. I’m at about 19% and would like to get down to 15%. I was wondering in regard to my daily calorie limit, is it more important to watch the types of foods I eat or is it more important to stay under a certain number of calories?

– Adam

Answer:

Well, since you are already in good shape with an ideal body fat percentage for your age, I’d say to you have to focus on both food choices and calorie limit to obtain further fat loss.

You can’t eat 1,500 calories of junk and expect to get definition! Limiting calories by itself will help lose weight, but you need to retain lean mass to get that body fat % down. Selecting healthier foods alone can keep you lean but you’d have to be super in tune with your satiety to create a calorie deficit on purpose.

Just for illustration: If your estimated energy needs for weight loss were 2,000 calories, then comprising that from 40% carbohydrate (mostly complex), 30% protein (up to 0.8 gm/lb. body weight) and 30% healthy fats would help achieve your goal.

  • Breakfast:3 eggs, 1 Cup nonfat Greek yogurt, Large banana, Slice whole grain bread, 2 teaspoons peanut butter
  • Lunch:5 ounces chicken breast, Medium sweet potato, 1 Cup green beans, 2 teaspoons margarine
  • Snack:Large bowl chili [made with 3 ounces ground turkey, 1 Cup pinto beans, ½ Cup diced tomato, 1 small onion, 1 bell pepper, any spices] topped with 1-ounce cheese
  • Dinner:5 ounces salmon, Medium ear corn, 2 Cups broccoli

Analysis on www.FitDay.com by a Registered Dietitian Nutritionist = 2060 calories, 41% carb, 26% prot, 33% fat

– 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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Are Bananas Acceptable for Weight Loss?  

Are Bananas Acceptable for Weight Loss?  

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

Question:

I heard that to lose weight bananas are not recommended. My go-to food to replenish energy, vitamins, and minerals is a banana and water after my work-out. Do you have any other recommendations?

– Josh A.

Answer:

The notion that bananas are not good for weight loss probably stems from their slightly higher energy density and sugar content. However, that is only in context compared to other fruits! If you choose a banana over a granola bar, you might be saving on sugar and getting more micronutrients to boot.

One way to ‘balance’ the natural fruit sugars is to consume some nuts or protein with the banana. Perhaps add 20 almonds or an ounce of string cheese to the banana for your recovery snack. The net effect is a blunted rise in blood sugar over time versus a quicker spike. This would dampen the stimulus for fat storage, though your calories would go up because of the addition.  If you are still put off by a banana, then consider swapping it for 2 plums or an orange for slightly less sugar and energy.

– 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. 33 – Is It Healthy to Lose 15 Pounds in One Month?

AAT: Ep. 33 – Is It Healthy to Lose 15 Pounds in One Month?

by | Nov 16, 2018 | All, Ask A Trainer, Fitness, Home

Ask A Trainer: Featured Question of the Week

On this episode of ‘Ask A Trainer’ we speak with LA Fitness Pro Results® trainer Morgan C., and get her expert advice on how much weight is too much to lose within a month. 

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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Member Spotlight | Understand Your Body and Change Your Life

Member Spotlight | Understand Your Body and Change Your Life

by | Oct 15, 2018 | All, Home, Member Stories

What are your current fitness goals?

My number one fitness goal, now and always, is to keep my autoimmune disease under control. Additionally, it is always a goal of mine to live a healthy and well-balanced lifestyle. I like to find the balance between enjoying my time in the gym and enjoying other activities, like eating out and having popcorn at the movies or a hot dog at a baseball game. It is so important to me to maintain a long-term and sustainable healthy lifestyle. Being too restrictive with my diet does not work for me!

How has training helped shape/change your fitness lifestyle?

Training has changed my mind, body, and soul! I remember how uncomfortable I felt in my body before I began my fitness journey, and before I started lifting weights. I hated the way I looked and I had to change my outfit 500x before leaving the house because I couldn’t stand the way I looked in my own clothes. Through weight training and proper nutrition, I have been able to shape a body that I truly love and enjoy. This has absolutely transformed my mindset. I am more self-confident and comfortable in my own skin. This transformation not only has an impact on my relationship with myself but also has leaked over into other aspects of my life, such as my job and relationships with others.

Left: July 2017 | Right: July 2018

What got you to join LA Fitness? How has it influenced your life?

I had tried different things to try to get in shape and lose weight in my young adult life, from Weight Watchers to diet pills. None of these options worked for me because they were not sustainable long-term. The turning point for me was my diagnosis with an autoimmune disease, Sjogren’s (SHOW-grins) Syndrome in March of 2017. Autoimmune disease is a condition in which the body mistakes its own healthy cells as foreign invaders and attacks them. In my case, Sjogren’s Syndrome mainly affects the moisture-producing glands, such as the nose, mouth, and eyes. I was 23 years old and the doctors told me I had to be on medication for the rest of my life. Fearing the implications of what a long-term medication might do to me, I started seeking out holistic treatment options. First and foremost, I researched foods, proper nutrition and how I could use food to heal. I eliminated gluten and dairy from my diet to see how I would respond. Although I wasn’t eating those “unhealthy” options, I still struggled to lose weight because I didn’t know much about general nutrition and hadn’t learned proper portion control. Within two weeks without dairy, my cystic acne disappeared. I knew that I was on to something with food for healing and eating for health. I reintroduced gluten successfully, with no issues. When I reintroduced dairy, my stomach was very upset and my acne returned. I am still eating a dairy-free diet to this day. It was such an empowering experience to get to know how my body responds to certain foods.

Around the same time, my boyfriend and I decided to join LA Fitness in hopes of getting into shape. We realized we had put on some “relationship weight” in our first year together, but it wasn’t until we started actually getting into the gym that we realized how bad it had gotten. Between his knowledge of weight training and my knowledge of nutrition at that point, we began to learn and share with one another. We decided to start tracking our macronutrient intake and weighing out our foods. It was during this time that we learned the proper portion sizes for our bodies and the nutritional value of different food options. It was the perfect combination and it started to actually work. I have lost a total of 30 pounds and my boyfriend lost a total of 75 pounds, leaving us with over 100 pounds lost between us!

If you could give others one piece of advice, what would it be?

My biggest piece of advice would be to be patient with yourself and stay committed to your overall health. It’s not just about how you look, it’s about how you feel in your body, and how your body is functioning. By staying committed for the long haul, you will experience sustainable, long-term health and fitness. There are no quick fixes. Just keep going to the gym, keep fueling your body with healthy and nourishing options and the rest will follow.

Summer S.

LAF Member

IG: @summersenna 

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