Weight Loss Q&A
Question:
PJ-as the nutritionist that you are. I have a question from one of my members. She wants to lose 4 lbs in the next 3 weeks, what’s the best way to do it?
THANK YOU!
Response:
Hey bud,
That’s a tough question without more info on her particular details/habits.
Here’s some advice that works for generally everyone (if they apply it):
Exercise:
Moderate-high intensity 60-90 minutes 5x/wk. 60 minutes is the minimum that has really been found to positively support weight loss. Some people think that walking 30-60 minutes a few times per week is enough, it’s not. 30-60 is more for maintenance. And walking isn’t intense enough to affect body composition. 60-90 minutes of activity that makes them sweat. The one caveat is VERY high intensity exercise such as rowing, heavy-circuit training, metabolic conditioning, or high-speed interval training. Those VERY HIGH intensity exercises are strong ‘medicine’ and may garner weight loss with much less time–as little as 20-45 mins, 4-5 days per week. Another reason why CrossFit kicks butt.
Sleep:
7-9 hours a night. Any less and your stress hormones will be out of balance and really hinder weight loss attempts (cortisol actually causes fat deposition). Very few people sleep enough.
Nutrition:
Meals should consist of a palm-sized portion of lean meat, chicken, fish, eggs, etc. The rest of the plate should be topped with veggies and fruits…Mostly Veggies. Seriously! Very few people get enough veggies and fruits. Eat more. Limit Starch (especially if trying to lose weight! No more than one serving of starch or grains per meal (including rice, bread, pasta, potatoes, corn, etc)–try to make it a whole grain. One serving is one piece of bread, 1/2 of a bun or English muffin, 1/4 of a bagel, or 1/3 cup rice or pasta. Doesn’t seem like much? That’s why they’re so dangerous. The servings add up fast. Very small amounts of healthy fats (nuts, seeds, olives, avocado) should be added if protein sources are lean and starches are reduced. If a higher fat meat is chosen or larger portions of starch then skip the added fat.
No amount of added or unnatural “sugar” is good sugar. The more we can reduce it the better. Eating more fruit will satisfy that sweet tooth and keep her sane. Plan snacks like mini-meals: small serving of protein, some fruit or veggies. Eating a granola bar, candy bar, or other high-starch or high sugar product by itself at a snack does little more than spike insulin and cause more hunger and fat deposition. A small handful of almonds or cashews is a much healthier and smarter snack.
If those things are being done, the body will lean out while still being healthy. There’s no magic pill, just smart meal planning and discipline. Most people who are overweight violate one or more of those principles (too much starch and not enough vegetables or fruit is what I see most often…that’s the fault of media, cultural habit and misinformation)
If you get more details on her, or have specific questions, feel free to contact me.
PJ
Posted 6 November 2009
