Expert Dietitian Reveals Strategies for Achieving Fat Reduction and Muscle Development
In a bid to shed excess weight and bolster her physical strength, a 57-year-old Canadian woman, Joanne Erstad, has shared her daily dietary habits with Business Insider. Erstad, a public servant, is a regular exerciser who practices HIIT and Pilates workouts, and enjoys walking, but has gained weight due to sedentary work habits and menopause.
Erstad's usual diet consists of Greek yogurt with berries, no-sugar-added granola, dried cranberries, seeds, and nuts for breakfast. For lunch, she prefers grilled chicken, salad, cucumbers, cherry tomatoes, and feta cheese. Dinner typically involves a protein source, such as chicken or fish, with vegetables like broccoli or cauliflower. As a snack, Erstad enjoys celery with organic peanut butter and raisins or nuts.
Erstad's diet was reviewed by registered nutritionist and personal trainer, Kara Mockler, who praised its overall quality but suggested reducing portion sizes to aid in weight loss. Mockler also recommended swapping one hour of HIIT or Pilates training for two 30-minute full-body weight training sessions to help Erstad achieve her fitness goals.
When it comes to weight loss, Mockler emphasized the importance of monitoring calorie intake. While many healthy foods contain calories, portion control is key to reaching weight loss targets. For example, reducing the serving size of seeds and nuts during breakfast or swapping dried fruit for fresh fruit could help reduce the total calorie intake by 300-500 calories per day.
To maintain a well-rounded fitness program, Mockler suggested incorporating cardio, flexibility, and strength training exercises. Erstad's current routine, consisting of HIIT, Pilates, and occasional weight training, provide a good foundation. However, adding more steps to daily activities and increasing daily step counts to 7,000-10,000 steps could further support her weight loss efforts.
In her diet and exercise routine, Erstad prioritizes organic, non-GMO whole foods, avoids highly processed foods, and steers clear of fast food. However, she admitted to having a sweet tooth and eating chocolate when cravings arise. To maintain her commitment to a healthy lifestyle while satisfying her cravings, she follows a keto-Mediterranean diet, a balanced approach that suits her preferences.
While Erstad's progress is promising, Mockler believes adjustments to both her diet and exercise regimen would optimize her results. With small changes, such as reducing portion sizes, adding strength training, and increasing daily step counts, Erstad can further boost her weight loss efforts and achieve her fitness goals.
[Reference Sources: 1. Centers for Disease Control and Prevention (CDC); 2. American Heart Association (AHA); 3. Mayo Clinic; 4. National Sleep Foundation]
- What changes in diet and exercise could aid Joanne Erstad's weight loss efforts, according to registered nutritionist and personal trainer, Kara Mockler? Small changes, such as reducing portion sizes, adding strength training, and increasing daily step counts, could help optimize her results.
- When discussing weight loss, Mockler highlighted the importance of monitoring calorie intake. While many healthy foods contain calories, portion control is crucial for reaching weight loss targets.
- Erstad's diet focuses on organic, non-GMO whole foods and avoids highly processed foods, but she admitted to having a sweet tooth and eating chocolate when cravings arise. To maintain her commitment to a healthy lifestyle while satisfying her cravings, she follows a keto-Mediterranean diet, a balanced approach that suits her preferences.
