Graziele
work outs
Hi, I have been doing a lot exercises, 3 times a week of intensive training but I haven't lost barely any weight. I changed my diet for my eggs, sweet potatoes, no sugar, alcohol, soda. I eat very moderated, I want some suggestions to help to lose some weight. Thanks
Tony Diaz
2
votes(Highest rated answer)
Hi Graziele,
Thanks for your question.
First of all, to know if you need to lose weight, your Nutritionist would need to know your body weight and height, together with other conditions that may be necessary.
Eggs and sweet potatoes are healthy foods that are recommendable for a healthy diet. For weight management diets, it is very important to have fruits and veg as the stars. They need to be present basically in all the meals. They are low calories food and they also provide you with very beneficial compounds, such as minerals and vitamins.
They also will provide you with fibre, which increases your satiety and changes your gut microbiota. This will make a hormonal change in your body which will also lead your body to a better body composition.
Including in your diet good fats (avocado, extra virgin olive oil, coconut oil, nuts...) will also help you to generate satiety signals in your body.
All this, together with the exercise you practice regularly, will make you lose weight. If it is not being enough until now with the exercise you are practising, you could try to increase the duration of the exercise or even going to 4-5 times a week. Your personal trainer can help you out in this matter.
Thanks for your question.
First of all, to know if you need to lose weight, your Nutritionist would need to know your body weight and height, together with other conditions that may be necessary.
Eggs and sweet potatoes are healthy foods that are recommendable for a healthy diet. For weight management diets, it is very important to have fruits and veg as the stars. They need to be present basically in all the meals. They are low calories food and they also provide you with very beneficial compounds, such as minerals and vitamins.
They also will provide you with fibre, which increases your satiety and changes your gut microbiota. This will make a hormonal change in your body which will also lead your body to a better body composition.
Including in your diet good fats (avocado, extra virgin olive oil, coconut oil, nuts...) will also help you to generate satiety signals in your body.
All this, together with the exercise you practice regularly, will make you lose weight. If it is not being enough until now with the exercise you are practising, you could try to increase the duration of the exercise or even going to 4-5 times a week. Your personal trainer can help you out in this matter.
Joanne Jackson
2
votes
Hi Graziele,
Thanks for your question. It sounds like you have made a good start by cutting out some of the foods and drinks containing simple sugars and adding some starchy slow-releasing energy foods (i.e. sweet potato) and protein-based foods (eggs) in your diet.
Each meal and snack you eat should contain a combination of healthy fats (i.e. found in oily fish, nuts, seeds, olives), lean protein (found in poultry/game/fish) or plant protein (i.e. in legumes), and slow releasing carbs (brown rice, wholegrain pasta, root veg, squashes etc.). This will help to satisfy your appetite, fuel your training and aid recovery.
Consider portion size and plate composition. Aim for half a plate of non-starchy veg such as greens, a palm-sized portion of a protein-based food and the other quarter of the plate to contain starchy food. By slightly decreasing your intake of the starchy type food this may aid weight loss. (If you lose energy when training though it means that you have decreased your carb intake too much). The correct proportions of fat, protein and carbs needs to be tailored to the individual. Daily requirements depend upon your body size, age, gender, type of training, duration etc. Seek the help of a nutritionist to help you to calculate this.
Look out for hidden calories in any processed foods. When possible cook from scratch so that you are aware of the sugar and salt content of the food.
It may be worth measuring as well as weighing yourself weekly. This will give you a better idea if your body shape and composition are changing with the diet and training. Keep an exercise log and food diary so that you can track your progress. Sometimes weight loss fluctuates so try to keep positive. Also the type of training you undertake can influence weight loss. If your training programme does not already include HITT or weight training it may be worth seeking the guidance of a personal trainer to help to incorporate these.
Thanks for your question. It sounds like you have made a good start by cutting out some of the foods and drinks containing simple sugars and adding some starchy slow-releasing energy foods (i.e. sweet potato) and protein-based foods (eggs) in your diet.
Each meal and snack you eat should contain a combination of healthy fats (i.e. found in oily fish, nuts, seeds, olives), lean protein (found in poultry/game/fish) or plant protein (i.e. in legumes), and slow releasing carbs (brown rice, wholegrain pasta, root veg, squashes etc.). This will help to satisfy your appetite, fuel your training and aid recovery.
Consider portion size and plate composition. Aim for half a plate of non-starchy veg such as greens, a palm-sized portion of a protein-based food and the other quarter of the plate to contain starchy food. By slightly decreasing your intake of the starchy type food this may aid weight loss. (If you lose energy when training though it means that you have decreased your carb intake too much). The correct proportions of fat, protein and carbs needs to be tailored to the individual. Daily requirements depend upon your body size, age, gender, type of training, duration etc. Seek the help of a nutritionist to help you to calculate this.
Look out for hidden calories in any processed foods. When possible cook from scratch so that you are aware of the sugar and salt content of the food.
It may be worth measuring as well as weighing yourself weekly. This will give you a better idea if your body shape and composition are changing with the diet and training. Keep an exercise log and food diary so that you can track your progress. Sometimes weight loss fluctuates so try to keep positive. Also the type of training you undertake can influence weight loss. If your training programme does not already include HITT or weight training it may be worth seeking the guidance of a personal trainer to help to incorporate these.
Maria Mitchell
1
votes
Hello Graziele
Thank you for your question and well done for making so many changes to your diet. It must be very frustrating not to be seeing any weight loss from the changes you have implemented.
As my colleague Tony states I think it is important that you start with a base line that not only includes your weight and height but also your body measurements. It may be that you are losing inches rather then pounds, this could especially be the case if you have just started incorporating exercise into your routine as you will be building up muscle which actually weighs more than fat. The scales may not be showing weight loss but important changes are occurring in your body and it is useful to track these.
In respect of diet it sounds like you have taken the right steps in cutting out sugars, soda and alcohol all of which contain empty calories. You do mention that your diet is very moderated, it is important to make sure that you are eating enough and a wide range of healthy foods. I would agree with Joanne in that you should aim for a plate of food half of which is filled with non starchy vegetables such as peppers, cauliflower, greens etc, a quarter of the plate should contain protein rich foods such as eggs, poultry, meats or beans with the remaining quarter containing starchy carbohydrates such as sweet potatoes, rice, pasta or oats. By eating carbohydrate rich foods alongside protein will help to slow down the release of sugar from the carbohydrates and help you to feel less hungry.
Finally don't forget the fats, our bodies require healthy fats to enable us to feel full and to fun efficiently, make sure you are having avocado, olive oil, and nuts and seeds.
Good luck!
Thank you for your question and well done for making so many changes to your diet. It must be very frustrating not to be seeing any weight loss from the changes you have implemented.
As my colleague Tony states I think it is important that you start with a base line that not only includes your weight and height but also your body measurements. It may be that you are losing inches rather then pounds, this could especially be the case if you have just started incorporating exercise into your routine as you will be building up muscle which actually weighs more than fat. The scales may not be showing weight loss but important changes are occurring in your body and it is useful to track these.
In respect of diet it sounds like you have taken the right steps in cutting out sugars, soda and alcohol all of which contain empty calories. You do mention that your diet is very moderated, it is important to make sure that you are eating enough and a wide range of healthy foods. I would agree with Joanne in that you should aim for a plate of food half of which is filled with non starchy vegetables such as peppers, cauliflower, greens etc, a quarter of the plate should contain protein rich foods such as eggs, poultry, meats or beans with the remaining quarter containing starchy carbohydrates such as sweet potatoes, rice, pasta or oats. By eating carbohydrate rich foods alongside protein will help to slow down the release of sugar from the carbohydrates and help you to feel less hungry.
Finally don't forget the fats, our bodies require healthy fats to enable us to feel full and to fun efficiently, make sure you are having avocado, olive oil, and nuts and seeds.
Good luck!
Elizabeth Cooper
1
votes
Hi Graziele
Thanks for your question. The answers given by Tony, Joanne and Maria are all great pieces of advice, which I would echo. I would particularly do as Maria says and check your measurements, particularly your waist and hips, as you could be losing inches and this may not be reflected in your weight. I would also see if the gym you go to has a body composition monitor, where you can find out what your fat and muscle percentages are, as you could be losing fat and gaining muscle, which is your aim.
Also, ensure you are eating enough calories. It is very easy to cut back on calories too much and not eat enough for your requirements. This can effectively slow down metabolism too much so that you end up holding onto weight. So calculate your recommended calorie intake using your age, height, weight, exercise level and then in order to lose weight steadily you should normally reduce your recommended calorie intake by about 500 calories.
As Joanne says, also make sure you are doing both aerobic and anaerobic exercise, as both are important for a balanced weight management and health promotion programme. Doing too much intensive exercise can also act as a stressor, causing blood sugar spikes and dips and fat storage, so try to keep exercise to a moderate level but ensure you are doing it regularly, 4 to 5 times a week as Tony says.
If after making these changes you are still struggling to lose weight then I would ask your GP to check your thyroid hormone levels. It is unlikely this is the cause of your difficulty to lose weight but it’s a good idea to rule it out if diet and exercise changes are not working.
Thanks for your question. The answers given by Tony, Joanne and Maria are all great pieces of advice, which I would echo. I would particularly do as Maria says and check your measurements, particularly your waist and hips, as you could be losing inches and this may not be reflected in your weight. I would also see if the gym you go to has a body composition monitor, where you can find out what your fat and muscle percentages are, as you could be losing fat and gaining muscle, which is your aim.
Also, ensure you are eating enough calories. It is very easy to cut back on calories too much and not eat enough for your requirements. This can effectively slow down metabolism too much so that you end up holding onto weight. So calculate your recommended calorie intake using your age, height, weight, exercise level and then in order to lose weight steadily you should normally reduce your recommended calorie intake by about 500 calories.
As Joanne says, also make sure you are doing both aerobic and anaerobic exercise, as both are important for a balanced weight management and health promotion programme. Doing too much intensive exercise can also act as a stressor, causing blood sugar spikes and dips and fat storage, so try to keep exercise to a moderate level but ensure you are doing it regularly, 4 to 5 times a week as Tony says.
If after making these changes you are still struggling to lose weight then I would ask your GP to check your thyroid hormone levels. It is unlikely this is the cause of your difficulty to lose weight but it’s a good idea to rule it out if diet and exercise changes are not working.
Sharon Scott
1
votes
Hi Graziele,
Thanks for your question.
The answers provided offer great advice which I would echo. It does sound like you have made very positive lifestyle changes which is great - well done.
Where weight falls within the overweight or obese range a weight loss in the region of 0.5lb - 1lb per week may be optimal and prove sustainable in the long term. I fully support the approach of slow and steady weight loss with lifestyle changes that stick.
Eating foods that offer a low glycemic load may be of benefit to achieving weight loss as low GL foods are proven to support blood sugar levels which is key in supporting healthy weight loss. Including a good variety (5-7 portions daily) of non starchy vegetables into your diet with lean protein (e.g. fish, chicken, lean meat, beans) slow release carbohydrates (root vegetables are a great option such as sweet potato, turnip, parsnip, carrots and beetroot) as well as healthy fats (flaxseeds, avocado, walnuts, oily fish) to support energy levels and every single cell in the body.
It is also important to take into account your body composition and ensure you are eating enough to support your energy levels and muscle mass. When we don't eat enough we can see a loss of muscle which in the long term can impact our metabolism making it harder to lose weight. Eating little and often leaving no longer than 2.5 - 3 hrs between meals can also support blood sugar balance.
After trying all of the above suggestions if you still find it hard to shed unwanted weight another area that you could address is ruling out food intolerance which can make it hard to lose weight in some individuals.
Best Wishes for a healthy 2017
Sharon
Thanks for your question.
The answers provided offer great advice which I would echo. It does sound like you have made very positive lifestyle changes which is great - well done.
Where weight falls within the overweight or obese range a weight loss in the region of 0.5lb - 1lb per week may be optimal and prove sustainable in the long term. I fully support the approach of slow and steady weight loss with lifestyle changes that stick.
Eating foods that offer a low glycemic load may be of benefit to achieving weight loss as low GL foods are proven to support blood sugar levels which is key in supporting healthy weight loss. Including a good variety (5-7 portions daily) of non starchy vegetables into your diet with lean protein (e.g. fish, chicken, lean meat, beans) slow release carbohydrates (root vegetables are a great option such as sweet potato, turnip, parsnip, carrots and beetroot) as well as healthy fats (flaxseeds, avocado, walnuts, oily fish) to support energy levels and every single cell in the body.
It is also important to take into account your body composition and ensure you are eating enough to support your energy levels and muscle mass. When we don't eat enough we can see a loss of muscle which in the long term can impact our metabolism making it harder to lose weight. Eating little and often leaving no longer than 2.5 - 3 hrs between meals can also support blood sugar balance.
After trying all of the above suggestions if you still find it hard to shed unwanted weight another area that you could address is ruling out food intolerance which can make it hard to lose weight in some individuals.
Best Wishes for a healthy 2017
Sharon
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