Ask me any weight loss question (certified)

thebradzter

I specialise in weight loss and I am a ISSA Certified Specialist in fitness nutrition. NOTE - I am not a registered dietitian.

Completely no strings attached advice and answers to any question you have!

I'm feeling a good buzz from some clients getting results today and wanted to give back to some other random strangers. I'm in a good mood :-) Ask away i'll be lurking for 2 hours.

chatnel

Hi, What are your thoughts on calorie cycling? eg I like to eat a bit more on the weekends and then go under on weekdays to make up for it.

thebradzter

Hey there

I think calorie cycling is very beneficial. The most effective combination I have found to use is carb and calorie cycling combined and can really help when trying to get to the lower levels of body fat!

I try to eat a little less calories and carbs on my non-training/physical activity days. I find a good rule is to try match your input to your output. I have a high calorie/carbohydrate day on my legs day for example

Seek_Joy

I am trying to lose the last 5 lbs. what is the best way to go about doing this? I am 5'3" and 120lbs. and 21 years old.

thebradzter

Hi Seek_Joy

The leaner you get.. the harder it gets to remove the last bit of fat (which is stored around the belly).

If you have hit a plateau and your calorie target is 500 below your Resting Metabolic Rate you should try carb cycling. This is where you alternate between high carb and low carb days. How many calories are you currently eating?

Time your high carb days so that you do some reasonably intense physical activity. Your high carb day should be about 3-4x carbs what you would eat on your low carb day. Aim for 1g of protein per pound of bodyweight and raise calories 100-200 above your normal low carb day.

If you are quite lean already have two high carb days a week. Eg. Monday/Thursday and the rest low carb (30-60g).

When you have a high carb day it raises leptin hormone levels (the master fat burning hormone). This is essentially a spike in your metabolism. When you remove the carbs again you go back to burning fat the rest of the 2-3 days. Rinse and repeat!

bfanny

Hi So if I only have 1 hr to workout 6 days a week, honestly what will help me to lose the last 10 lbs "faster" Cardio or Weights? TIA!

mariecurie88

Hi! Thanks for doing this kind act. I was curious have you ever worked with someone who works in a high stress environment, and struggles to lose weight? I have never struggled so much, until I started grad school, and working 10+ hours a day, 6-7 days a week. Yes, I work out and record everything, but I am really starting to think stress is creating a road block. I'm not looking for excuses, but am looking to figure things out.

Penny_Harrison

Hi!! Due to diabetes I try to follow a lower carb diet and all the low carb diet info I find says I should eat high protein high fat. Can you ecplain why the high fat works? When I try and make it high protein low fat I dont lose. Thanks!!

thebradzter

Hi Bfanny

Weights are far superior to cardio for weight loss AND body shape. You can lose alot of body fat with cardio and be left with a shape you aren't happy with! Weightlifting also keeps you strong and you age better.
When I want to lose more weight I will lower my weights and do longer sets with less rest. Keep that heart rate up! I call it "Weightio" (cardio and weights combined)

If you have 6 days a week I would recommend 4 weight training days a week with 2 cardio days. Cardio keeps your heart healthy.

Keep your weight training sessions to 45 minutes... Intensity over duration! I never spend longer than 45 mins to 1 hour in the gym

15 minutes High intensity Intervals are superior to steady state cardio (just running steady for 1 hour). However you should be fit and healthy before attempting this. If you are unsure you should always check with your doc first before attempting high intensity exercise.

thebradzter

Hi MarieCurie88

I have two theories..

1. Stress does crazy things to the body. Sometimes you need to put aside 10-20 mins of the day and just let yourself be. Forget everything you're worrying about and just enjoy the moment. High cortisol hormone (stress) levels can cause problems with sleep, weight loss and muscle gain.
There is a supplement you can take but I would only recommend this as a last resort and i'm not sure about the rules here on recommending supplements?

2. Are you on your feet alot and eating alot less because you are busy? If you haven't adjusted your calorie target to increase/decrease to match your output that could be a cause. I see this happen with people who are on their feet all day and then go to a desk job for example.

thebradzter

Penny

Are you aware of how many calories you are eating each day?

You have a specific calorie target that is dependant on your age/lifestyle/weight.
If you don't meet that target your body will either speed up OR slow down to match what you are eating.

Fat is very "Energy Dense" and is 9 calories a gram.
Carbs and protein are only 4 calories a gram.

When you cut out carbs you essentially lose alot of calories from your diet. If you don't replace the carbs with another calorie source (eg. fat) you aren't meeting your calorie requirements and fat loss will stall.

fboudreau

I've decided to stop drinking alcohol during the week. I would still like to indulge on weekends. I'm eating 1400 per day, working out 4-5 days per week, 3 weight lifting for approx 45 minutes and cardio the rest of the days. I do not eat my activity points. Do you think I can lose weight even if I indulge with approx 1 bottle of red and 3-6 pints of beer on weekends?

thebradzter

Marie heres some more info:
http://www.bodybuilding.com/fun/gill3.htm

thebradzter

Hey Fboudreau

Any idea what your calorie target is? The ideal target is 500 calories under your resting metabolic rate. If you burn 500 calories a day you burn 1lb of fat a week. If you use metric 1KG = 2.2lb.

Alcohol can add up in the calories. I am a nutritionist but I still believe life is for living and that you shouldhave a few drinks every now and then.
The important thing to remember is that 1 glass of wine/bottle of beer is 120-160 calories so you could easily end back up at your resting metabolic rate if you drink enough.
For a more detailed alcohol breakdown:
http://thebradzter.co.nz/alcohol-diet/

I can tell you now that the fitter you get the faster your metabolism gets and you will be able to get away with more of the treats. If you aren't losing weight now then I recommend eliminating it for two weeks. If you get the results you want then you know eliminating alcohol does help.

You could use a 2 week on, 2 week off pattern if the thought of going cold turkey does not appeal. Just be careful not to go overboard because you are restricting yourself half the time it may cause you to drink more when you know you CAN drink. Cold turkey is sometimes the best option but not necessary. I have 1-3 beers once a week and once every month or two I'll have up to 6. This is a personal choice and doesn't affect my body composition at all because I calculate it into my calorie requirements.

neanderthin

Hey Fboudreau

Any idea what your calorie target is? The ideal target is 500 calories under your resting metabolic rate. If you burn 500 calories a day you burn 1lb of fat a week. If you use metric 1KG = 2.2lb.

Alcohol can add up in the calories. I am a nutritionist but I still believe life is for living and that you shouldhave a few drinks every now and then.
The important thing to remember is that 1 glass of wine/bottle of beer is 120-160 calories so you could easily end back up at your resting metabolic rate if you drink enough.
For a more detailed alcohol breakdown:
http://thebradzter.co.nz/alcohol-diet/

I can tell you now that the fitter you get the faster your metabolism gets and you will be able to get away with more of the treats. If you aren't losing weight now then I recommend eliminating it for two weeks. If you get the results you want then you know eliminating alcohol does help.

You could use a 2 week on, 2 week off pattern if the thought of going cold turkey does not appeal. Just be careful not to go overboard because you are restricting yourself half the time it may cause you to drink more when you know you CAN drink. Cold turkey is sometimes the best option but not necessary. I have 1-3 beers once a week and once every month or two I'll have up to 6. This is a personal choice and doesn't affect my body composition at all because I calculate it into my calorie requirements.

You keep mentioning 500 calories under RMR...........not exactly the advice most people in that field would ever suggest.

ready4change15

How do you determine the best number of calories for weight loss? I have a significant amount of weight to lose - at least 60 more pounds. My resting metabolism (from an underwater fat test) came out to be 1530 calories. I work out 4 - 5 days a week at a boot camp. The fat test guy said I should be eating the 1530 plus the calories I was burning at boot camp. How can you lose weight if you are eating the same amount you are losing?

baelk

I have been in maintenance for about a month. Mfp maintenance daily intake is 1510. I lost my 40 lbs eating 1200.
I have my setting on sedentary bc I have a desk job but workout 7 or more hours a week. The scale still reads the same, but I think I'm still losing inches. Do you think I should up my calories to stop the the weight loss? . Oh...I eat back my workout calories on the weekends.

fboudreau

Not sure how to get my calorie target is. I'm 48, 185 lbs, 5'1" and exercise 4-5 times per week. I have a fit bit and walk anywhere from 6000-10,000 per day. I try to eat 35 carb, 35 protein and 30 fat. Any idea what my target is ?

HawkeyeTy

Yea....I don't trust you.

Hornsby

Hey Fboudreau

Any idea what your calorie target is? The ideal target is 500 calories under your resting metabolic rate. If you burn 500 calories a day you burn 1lb of fat a week. If you use metric 1KG = 2.2lb.

Alcohol can add up in the calories. I am a nutritionist but I still believe life is for living and that you shouldhave a few drinks every now and then.
The important thing to remember is that 1 glass of wine/bottle of beer is 120-160 calories so you could easily end back up at your resting metabolic rate if you drink enough.
For a more detailed alcohol breakdown:
http://thebradzter.co.nz/alcohol-diet/

I can tell you now that the fitter you get the faster your metabolism gets and you will be able to get away with more of the treats. If you aren't losing weight now then I recommend eliminating it for two weeks. If you get the results you want then you know eliminating alcohol does help.

You could use a 2 week on, 2 week off pattern if the thought of going cold turkey does not appeal. Just be careful not to go overboard because you are restricting yourself half the time it may cause you to drink more when you know you CAN drink. Cold turkey is sometimes the best option but not necessary. I have 1-3 beers once a week and once every month or two I'll have up to 6. This is a personal choice and doesn't affect my body composition at all because I calculate it into my calorie requirements.

You keep mentioning 500 calories under RMR...........not exactly the advice most people in that field would ever suggest.

this

thebradzter

Sorry I should mention 500 is a bit high for lower calorie targets. Females should set to 300 especially if you are short.

Hornsby

Sorry I should mention 500 is a bit high for lower calorie targets. Females should set to 300 especially if you are short.

Yea, the thing is....I know you have all those certificates, and I'm just a regular guy, but I don't think anyone should ever be eating below their BMR/RMR.

rdsxfn

After working out I earn roughly 400-600 extra calories a day. Do I eat some or none of those calories?

Thanks!!!!

thebradzter

You don't do it permanently. Only until you lose the weight and then you increase the calories and eating a couple hundred under is fine for a weight loss goals or you will forever stay the same.

Sorry I should mention 500 is a bit high for lower calorie targets. Females should set to 300 especially if you are short.

Yea, the thing is....I know you have all those certificates, and I'm just a regular guy, but I don't think anyone should ever be eating below their BMR/RMR.

michelefm1l

I have been losing weight for the last 2 weeks (4 pounds) but after starting to go to the gym this week, I have actually gained weight. I haven't done anything super strenuous at the gym, just walking on the treadmill for 30ish minutes at a 3.5 speed and yesterday I did the stair-master for 10 minutes as well. I've been eating around 1300-1400 calories a day and at 205 pounds, I definitely have the weight to lose. I drink about 80 ounces of water a day. What would cause weight gain after starting to exercise?

neanderthin

Sorry I should mention 500 is a bit high for lower calorie targets. Females should set to 300 especially if you are short.

Well, you also related that the 500 calories under RMR a day would burn 1lb of fat a week, which is telling me your confusing the acronyms. Doesn't look very good on you at this point in time.

FoxyLifter

Sorry I should mention 500 is a bit high for lower calorie targets. Females should set to 300 especially if you are short.

I don't think anyone should ever be eating below their BMR/RMR.

Agreed.

thebradzter

Lol yep I am... I actually knew that.. sigh. Ok I'm done

manda1978

What would you recommend for someone trying to gain muscle mass and lose fat?

itsnojokeanymore

what do think of low fat cakes or items marketed as - reduced fat ect such as a well known brand mentioning no names begiining with WW

thebradzter

Sorry guys i'm done helping, hope I helped some. God I hate the internet at times