At California Family Fitness we always strive to offer our members the very best to help them reach their fitness goals. That is why we have partnered with Trifecta to bring our members meal prepping services throughout the Sacramento area. We asked board-certified sports dietitian and Nutrition Director Emmie Satrazemis for Trifecta, our meal delivery partner, your top questions about losing weight and how to start seeing results.
- How many calories should I eat per day?
Calorie control is the single most important thing to figure out when it comes to losing weight. We tend to get caught up in which lifestyle diet is best and debate the benefits of single foods, but here’s the reality: the number of calories you consume each day is what directly determines how much weight you can gain, lose or maintain.
Simply put, if you eat fewer calories than you burn this will result in weight loss.
When it comes to figuring out how many calories you should consume, there is no one-size-fits all approach or recommended calorie range for everyone. Your daily energy needs are dependent on individual factors like your age, gender, body weight, and daily activity.
The easiest way to estimate how many calories you need each day is by using an online calorie calculator like this one.
You can also make sure you are hitting your daily calorie goal by using a nutrition tracking app like this one.
- What are the best weight loss foods?
As long as you eat a calorie-controlled diet you can lose weight. This is exactly why the best diet for you is the one you can stick to consistently - even if that means the occasional “treat food”.
However, it is important to note that the process of losing weight can hit the sweet spot of being sustainable and feeling less like a sacrifice when you focus on nutritious, quality foods that fill you up, reduce cravings, and improve your daily energy levels. This makes the best foods for weight loss nutrient-dense, whole foods like fruits, veggies, whole grains, and lean proteins, and healthy fats that you enjoy eating and that help you hit your calories.
- Does it matter how many times I eat each day?
There is a lot of debate about how many meals each day are best for weight loss - should you eat breakfast? What about intermittent fasting?
As it turns out, it doesn’t really matter as long as you don’t eat too many calories and the ideal meal timing to achieve this can differ from one person to the next. We recommend you pay attention to how you feel and stick with the schedule that works for you personally.
There is also research suggesting that making your eating more routine may help you stick to your diet better. So once you pick a schedule, do your best to stick to it, eating around the same time every day moving forward.
- How fast can I lose weight?
How fast someone can lose weight depends on the person. Typically, the more weight you have to lose, the more calories you have to play with, and the more weight you can lose each week.
On average, when burning more calories than they consume, most people should expect to lose about 0.5 to 1% of their body weight per week. That ends up being about ½ to 2 pounds per week, depending on your starting weight.
Of course, as perfect as the calorie model is in theory, normal fluctuations in water weight, hormones, etc. can make us feel like it’s not working. But sometimes your body just needs time to adjust to a new dietary approach. If you stay consistent and patient, it will happen over time.
Make the most out of your gym membership in Sacramento with meal prep services from Trifecta.
As a Cal Fit member you can save on Trifecta to help you reach all your fitness goals. Make cutting calories feel like a breeze with portion-controlled, healthy meals delivered straight to your door. Click here to learn how Trifecta meal delivery can help you finally reach your weight loss goals.
Meal Prep Hacks
Learn more about the benefits of meal prepping, plus some easy meal prepping hacks from Trifecta's Director of Nutrition, Emmie Satrazemis at an upcoming class.
Wednesday, March 25th
California Family Fitness - Elk Grove: 8569 Bond Road
5:30pm – 6:45pm
Cost: $25* - Register here
Wednesday, April 8th
California Family Fitness - Rocklin: 2165 Sunset Blvd.
5:30pm – 6:45pm
Cost: $25* - Register here
*All participants will receive a $25 Trifecta gift card. Cal Fit members can also take advantage of 30% off their first Trifecta order at www.trifectanutrition.com/calfit.