About Lela Simon Expertise I can answer questions about eating to boost the metabolism and how to work with cravings. As a Health Counselor and a Personal Trainer I can help you line up your eating habits with your exercise for the perfect storm of wellness. I look at nutrition from the view point of Positive Eating as opposed to Dieting. I can help people with eating to fuel workouts as well.
Experience I have been working to help people lose weight and be more healthy since 2003. I started as a Group Fitness Instructor and have added Personal Training and Health Counseling to my practice. I also work with people online at http://www.LelaSImonWellness.com
Education/Credentials ACE Personal Trainer certified
IIN Health Counselor certified
Columbia University Health Counselor Certified
I am a 5ft 2 inch woman & my weight is 50 kgs. I know I don’t really have weight problem but I also know that I can definitely reduce my body fat percentage significantly. I say that because I have always been heavier on my upper body & although in the last month or two of working out, I have seen some muscle building, I can still see plenty of excess fat around my arms, upper back etc.
I work out at home at 7 am as soon as I wake up (usually without eating anything). My workout consists of 30 mins of weight training, training two body parts each day, for example – chest & triceps on one day, back & biceps the other etc. I follow this up with 40 mins of running on the treadmill – I do about 6 kms everyday. I rest one/two days a week & I have been following this for over a month now.
In terms of food habits (vegetarian), I try to keep healthy. Fruits, 2 egg whites, milk & 7-8 almonds in the morning. Tea with milk & some sugar at around 12pm. Lunch is bean/lentil soup, whole wheat bread & yogurt. I snack on fruit/baby carrots/cucumbers whenever I’m hungry. Dinner is late at about 8.30 pm & by then, I am super hungry. So I eat a bowl or two of cooked vegetables, 1-2 small bowls of lentils/beans & then I crave nuts/dark chocolate/almond butter, so I’ll have a little bit of either or all! I sometimes even have a glass of milk in the night.
I have two questions for you – firstly, what would you recommend I change in my diet? I feel like I often overeat in the night. Secondly, what would you recommend I change in the training program I am following presently? How should I go about reducing my overall body fat percentage?
Sorry for making this so long and thanks a ton!
Prerna
Answer Prerna,
It sounds like you are doing pretty well. I have 2 suggestions for you- 1) Be patient with yourself, changing your body takes time.
2) Add some protein to your snacks- Eating the nuts during the day will be more helpful to you than eating them right before bed.
Also, since you have been doing your workout routine for over a month now, it is time to change it up (you should do that about every 6 weeks). Try doing just cardio for an hour every other day and then doing a whole upper body workout and a whole lower body workout on the days between.
