dietitian’s advice

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!