Diets in Review Question

Should be concerned

Mark asked this question Jul 24th, 2012 2:37 am

Dear Tracey:

I lost 91 pounds during last two years and it appears that I can maintain it. I was able to lose weight relatively easy. I changed what and how I eat. First year I did not exercise and I observed some muscle loss. Stared running a year ago, and currently run 3 miles 3 times a week.

Since I practically eat the same food each day, I would like to ask you if there is anything I should be concerned about if I continue eating the same way for the rest of my life. I also would like to know if there are any changes to what I eat that you would recommend. I am 50 years old.

My breakfast: blueberries, blackberries, or apple, 2 slices of dry, 100% whole-grain toasted bread with one slice of 99% fat free turkey breast on each, 1 fresh tomato, hot tea (no milk, no sugar), 1 multivitamin, and 1 capsule of Omega 3

My snack: coffee with milk and no sugar, apples

My lunch: grilled skinless chicken breast, lots of romaine lettuce, tomatoes, cucumbers and green or red paper. All vegetables fresh and uncooked. Once a week all vegetables are replaced by cooked spinach. Hot tea (no milk, no sugar). Twice a week I have fish instead of chicken breast.

My dinner: grilled skinless chicken breast, romaine lettuce, tomatoes. All vegetables fresh and uncooked, hot tea (no milk, no sugar), 1 apple.


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Answers to this Question

Tracey Mallett

You mentioned that you did not exercise for the first year and lost muscle mass which does not help with sustaining your body weight. I’m glad you started to exercise by doing cardio but you did not add any strength training to build the valuable muscle mass that running does not contribute to. I recommend you start strength training at least 1-3 times a week. Your weight may go up as muscle weighs heavier but you will be burning more calories at rest and able to sustain your weight loss.

- Tracey Mallett for

posted on Sep 18th, 2012 2:28 pm