Nutritionist's Advice

Today I had an appointment with a Dietitian (finally!!). Since I already track my food and exercise, it was pretty easy to keep the “diary” like she requested. I printed off about 5 days worth from Myfitnesspal.com and tried to have a good range of examples of rest days versus normal exercise days plus intense exercise days.

The appointment went really well. I gave her my background on how I lost the weight originally, and how last year I gained 15 pounds as a result of medication I was taking. I told her I’ve lost 3 pounds since February when I stopped taking the pills. She said that was a perfectly fine amount and I shouldn’t be disappointed.

She said that 1590 calories a day (which is what I strive to eat, minus the days I exercise and eat more) is pretty low for my activity level. She said that a HEALTHY RATE OF LOSS is about 1/2 pounds to 2 pounds a week. According to her, 2 pounds a week is a lot. In order to lose 2 pounds a week, I’d have to cut 1,000 calories a day. 500 calories a day reduction = 1 pound a week loss. That is incredibly unhealthy.

She recommended that in order to lose about 1/2 a pound a week, to reduce my calories by 250 calories a day. However, she said that with my activity level being as high as it is, I should be eating MORE calories. She calculated my Resting Basil Metobolic Rate to be: 1250 calories and since I have a sedentary job I have 1500 calories a day. She said to then add on calories based on my exercise level.

We talked about Rest Days as well. I told her that I try to restrict my intake and eat the 1590 calories only since I am on a “Rest Day”. She said that’s the opposite of what I should do on Rest Days. Our bodies need calories on rest days because it’s replenishing what we burned the day before when we were very active. That totally explains why I’m usually famished the day AFTER a big workout.

I asked her about my sugar intake. Myfitnesspal.com always says I go over my daily allotment for sugar. I told her how much fruit I eat and asked if I should be restricting that. She said no. She said fruit was good fuel and healthy sugars and not to worry about the number.

She recommended I read “Nancy Clark’s Sports Nutrition Guidebook.” I’m definitely going to check it out.

All in all, I’m happy with my appointment. I feel like she reinforced what I already knew and was doing on my own. She also said that my rate of weight loss is fine. I won’t feel guilty anymore about only seeing 1 pound loss!


17 Responses

  1. Thanks for stopping by our blog! It looks like the dietitian gave you some helpful advice. It feels weird to eat more to lose weight, right? 🙂 Have a good rest of the day!

  2. Thank you for that post. I always restrict my calories when I rest and now I know I don’t need to. I also wonder if I eat enough. It is so hard to know. Great post.

    1. I highly recommend seeing a dietitian–even if you’re not trying to lose weight. It’s good to know what the “right” things to do are. And books out there can be so confusing!

  3. I like the fact that you are taking weight loss to a whole new level, by studying and talking to people who help you gain new knowledge and stuff. You are such an inspiration! Thanks! And thank you for stopping by my blog! K.

    1. I’ve been reading your blog for awhile but couldn’t post for some reason. The glitch seems to be fixed! 😉 I am really trying to retrain my brain to look at food as fuel instead of as the enemy I need to restrict.

  4. I always eat more on rest days because my body craves it. On days when I work out I feel like my appetite is almost supressed but on my rest day I am always ravenous! So I LIVE IT UP!! haha!

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