7 Diet Questions That Jump-Start Weight Loss (Personal Trainer Guide)

ABSTRACT

Not losing weight? Start with the right diet questions: track three days of meals, set a calorie deficit (about 300–400 calories per meal), and dial in a macronutrient ratio rich in vegetables, protein, and fiber. Reduce foods that cause inflammation—refined grains, processed foods, dairy, alcohol, and high-saturated-fat meats—and watch fruit sugar and simple carbs. Discover how alcohol impacts weight loss, the importance of 3–5 hours between meals, and strategies for intentional snacking, all provided by a Denver personal trainer.

Keywords

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• 1200–1500 calories a day plan

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• high-fiber meals for weight loss

• foods that cause inflammation weight gain

• reduce refined grains and sugar

• fruit sugar grams per meal

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• alcohol and weight loss

• low-calorie alcohol options

• meal timing 3–5 hours digestion

• stop snacking to lose weight

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• anti-inflammatory diet for fat loss

Weight Loss Strategies / Photo: Vlada Karpovich

Introduction

Maybe you’re not losing weight because you’re not asking yourself the right questions. Write down what you currently eat for three days and then ask yourself the following:

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The List of Diet Questions

• How Many Calories Do You Consume at Each Meal?

  How many calories do you typically consume per meal? Most personal training clients lose weight within the daily caloric range of 1200-1500 calories (you must determine the healthiest amount). To do this, you must limit your calorie intake to 3-400 calories per meal. Do they exceed this amount? What food items typically push you over the limit? How will you minimize these items?

• What is the BREAKDOWN OF EACH MEAL?

  You always want to eat with intent and choose the most nutrient-dense foods. "Cutting calories is enough for me, thank you, Mr. Personal Trainer," you say in response. The truth is that your personal trainer will help you lose 5-10 lbs initially with a caloric deficit. After that, you may hit a wall as your body processes the malnutrition of your choices, inflammation, fluctuating blood sugar levels, and more. Consider this - A typical meal should contain the following ratios:
  
  · 45-55% Plant Nutrients/Vegetables (dark green, starchy, red/orange, etc.)
  · 25-40% Protein (lean white meat, fish, soy, eggs, vegetables, nuts, beans, etc.)
  · 25% Fiber (beans, legumes, fruit, seeds, vegetables, etc.)
  
  What is the typical ratio for each of your meals? Does your meat intake exceed the number of plants on your plate? What do you typically favor for each meal? Are you still following the ‘Food Pyramid’ from the 1970s?

• Are Your Food Choices Causing INFLAMMATION?

  Our bodies are equipped to handle quite a bit. Like the rest of nature, the human body has boundaries, too. The following items have been scientifically proven to cause weight gain, gout, inflammation, and more:
  
  · White flour and refined grains (breads, crackers, rice, cereals, etc.)
  · Processed foods (products with additives and preservatives; genetically modified foods; or anything else not in its whole, natural form)
  · Dairy (butter, milk, and cheese processed from animals)
  · Alcohol, refined sugar, and artificial sweeteners
  · Animal protein with high levels of saturated fat (red meat, pork, wild game, etc.)
  
  How much of each item do you typically consume within a meal? A day? What do you choose the most? Which items are you willing to cut out or cut down by 15%? 30%? How will you minimize these foods? What tasty options will you substitute? Are you being stubborn (I kid, I kid, I kid…or am I :p)?

• How Many Grams OF FRUIT SUGARS, Refined GRAINS, AND SIMPLE CARBS do you consume?

  How much of these choices are consumed in each meal? Is more than 25% of each meal fruit, whole grains, and simple carbs? Ever wonder why vegans and vegetarians struggle with weight loss? It's most likely a result of their consumption of fruit sugar, whole grains, and simple carbs (delicious Girl Scout cookies, ALL slices of bread, rice, crackers, chips, candy, ice cream, and everything else devilish that you crave). Anything above 15 grams of fruit sugar per meal will spike your blood sugar levels...not ideal for losing weight and maintaining stable insulin levels (refined sugars have a worse, quicker-acting effect). Simple carbs, as well as whole grains, can do the same. Disclaimer: The fiber in the whole grains will offset this effect in smaller amounts. What is the refined and fruit sugar breakdown of your favorite meals? Are there more nutrient-dense alternatives to typical fruit sugar, grain, and simple carb choices that provide the fiber you need?

• Are You Consuming Too Much ALCOHOL?

  How many calories do you think you consume in a single week from alcohol? Eating and drinking are most likely part of your culture (not your fault :) ) if you live in the Midwest. Since alcohol is a liquid grain packed with a lot of sugar (of course, there are exceptions), it will also spike your blood sugar levels. If drinking alcohol is part of your diet, what are you willing to exchange in return? In other words…when you order alcohol, what other simple carbs or sugars are you exchanging (i.e., one beer instead of two scoops of rice)? What low-calorie, low-sugar alcohol options are you willing to consider to achieve your weight loss goals?

• Are You Allowing Enough Time to Absorb Your Last Meal?

  What time do you eat each meal? Timing is everything, and it usually takes 3-5 hours for proper digestion and absorption. You want to avoid eating more food than your body can process at a given time (you know what happens then). At the same time, you want to limit any nutritional deficiency (who knows how your body will compensate). Do you ever feel stuffed or starved? Do you typically take more or less than 3-5 hours in between meals?

• Is Snacking Pushing You Over Your Dietary Limits?

  How often do you snack? You typically eat snacks because you're hungry (or bored...and that's a separate post). Listen to this cue! Erase the idea of snacking, though... It's just a filler food choice. You should always eat with intent, and your body is most likely ready for another meal. You can choose a combination with the ratio above in mind - even if it's only 100 calories. What thoughtful combination can you substitute? Should you rearrange your meal schedule instead?

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ABOUT THE AUTHOR: MICHAEL MOODY, PERSONAL TRAINER

As an author, a personal trainer in Denver, and podcast host, Michael Moody has helped personal training clients achieve new fitness heights and incredible weight loss transformations since 2005. He also produces the wellness podcast "The Elements of Being" and has been featured on NBC, WGN Radio, and PBS.

Michael offers personal training to Denver residents who want to meet at the 2460 W 26th Ave studio….or in their homes throughout LoHi (80206), LoDo (80202), RiNo (80216), Washington Park (80209), Cherry Creek (80206, 80209, 80243, 80246, 80231), and Highlands (80202, 80211, 80212). Michael also offers experiences with a personal trainer in Jefferson Park (80211) and Sloan's Lake (80204, 80212).

If you’re looking for a personal trainer who can curate a sustainable (and adaptable) routine based on your needs and wants, Michael is the experienced practitioner you’ve been looking for. Try personal training for a month…your body will thank you!