Appointment with a nutritionist - awesome!
olivia3263
Posts: 263 Member
So, frustrated with finding the magic number to help me lose more steadily, I made an appointment with a running nutritionist (as I am a runner (30 - 40 miles per week). It was SOOOO helpful! It was nice to get some feedback from a professional - even though I knew a lot of the things she was going to say, I was always second guessing myself so I feel 100% better about things.
The best part of the visit was that my goal has changed. I am 5'8" and my goal was 143 (middle of the BMI scale). Well, we took my body fat percentage and it was 24%. She suggested trying for just under 20% which would put me in the athletic category and to get there I only have to get to 152 - only 7 more pounds!
I told her the layout of MFP and the whole exercise calorie business, and she suggested the more traditional way of factoring in my running for my activity level and then not eating them back. She has me eating at 1970 calories a day, which I think is very doable. She also suggested I up my protein (80 - 90 grams of protein a day).
She also gave me some good tips for long distance running (if anyone here is a runner). One thing I thought was interesting was that if you're going to do a run of more than 10 miles, you have to eat 30 grams of carbs every hour, but it's only beneficial if you start eating within 10 minutes of the start of your run. I was under the impression that you started eating after an hour.
Anyway, it really gave me some peace of mind, and I now have my focus back again. It's going to be less food than I was eating - I figure if I were to factor in my exercise calories (say about 570 a day on average for 5 miles of running a day) - that would put me at a net of 1400 (with eating 1970 actual calories). I was netting about 1790 before, so I'll have to tighten up my diet, but I figured I'd need to do that anyway. I'm excited! Trying to figure it out on my own was really getting me down, so I feel so much better about things. Here's hoping it works
The best part of the visit was that my goal has changed. I am 5'8" and my goal was 143 (middle of the BMI scale). Well, we took my body fat percentage and it was 24%. She suggested trying for just under 20% which would put me in the athletic category and to get there I only have to get to 152 - only 7 more pounds!
I told her the layout of MFP and the whole exercise calorie business, and she suggested the more traditional way of factoring in my running for my activity level and then not eating them back. She has me eating at 1970 calories a day, which I think is very doable. She also suggested I up my protein (80 - 90 grams of protein a day).
She also gave me some good tips for long distance running (if anyone here is a runner). One thing I thought was interesting was that if you're going to do a run of more than 10 miles, you have to eat 30 grams of carbs every hour, but it's only beneficial if you start eating within 10 minutes of the start of your run. I was under the impression that you started eating after an hour.
Anyway, it really gave me some peace of mind, and I now have my focus back again. It's going to be less food than I was eating - I figure if I were to factor in my exercise calories (say about 570 a day on average for 5 miles of running a day) - that would put me at a net of 1400 (with eating 1970 actual calories). I was netting about 1790 before, so I'll have to tighten up my diet, but I figured I'd need to do that anyway. I'm excited! Trying to figure it out on my own was really getting me down, so I feel so much better about things. Here's hoping it works
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interesting reading - good luck with the changes.0
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Thankyou for posting!!! So you get to eat 1970 a day and if you excercise you record them on here but do not eat them back. Also is 1970 your maintenance or is this to already lose some?0
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Thankyou for posting!!! So you get to eat 1970 a day and if you excercise you record them on here but do not eat them back. Also is 1970 your maintenance or is this to already lose some?
Ok, so I got an email from my nutritionist which cleared some things up for me. 1970 was maintenance for me if I didn't exercise. She said that it would be safe to have a 1000 calorie deficit including my exercise calories. So for instance, today I ran 11.7 miles burning 1182 calories - so that gave me a total tdee of 3,152 - so minus 1000, I could eat 2,152 calories today. This does put my net calories below 1200 though - 970 to be exact. She said that if I'm still hungry to have a small snack with some carbs and protein and then reassess how I feel, but to not deprive myself if I'm hungry. I'm used to eating a lot more on long run days so this was an adjustment, but eating properly during the run helped a lot with post run hunger.
I'm planning my week right now and it seems, with running and strength training factored in, I will be eating 1400 - 1700 calories a day (netting 970). Last week I was eating 2000 - 2200. I guess we'll see how this works. I was a little wary of this because MFP is all about netting at least 1200, but I guess we'll se what happens.
I also bought a food scale this weekend and am realizing how off some of my calculations were. I think I was eating way more than I thought! I'm excited to see if this will help me lose these last couple pounds.0 -
So, frustrated with finding the magic number to help me lose more steadily, I made an appointment with a running nutritionist (as I am a runner (30 - 40 miles per week). It was SOOOO helpful! It was nice to get some feedback from a professional - even though I knew a lot of the things she was going to say, I was always second guessing myself so I feel 100% better about things.
The best part of the visit was that my goal has changed. I am 5'8" and my goal was 143 (middle of the BMI scale). Well, we took my body fat percentage and it was 24%. She suggested trying for just under 20% which would put me in the athletic category and to get there I only have to get to 152 - only 7 more pounds!
I told her the layout of MFP and the whole exercise calorie business, and she suggested the more traditional way of factoring in my running for my activity level and then not eating them back. She has me eating at 1970 calories a day, which I think is very doable. She also suggested I up my protein (80 - 90 grams of protein a day).
She also gave me some good tips for long distance running (if anyone here is a runner). One thing I thought was interesting was that if you're going to do a run of more than 10 miles, you have to eat 30 grams of carbs every hour, but it's only beneficial if you start eating within 10 minutes of the start of your run. I was under the impression that you started eating after an hour.
Anyway, it really gave me some peace of mind, and I now have my focus back again. It's going to be less food than I was eating - I figure if I were to factor in my exercise calories (say about 570 a day on average for 5 miles of running a day) - that would put me at a net of 1400 (with eating 1970 actual calories). I was netting about 1790 before, so I'll have to tighten up my diet, but I figured I'd need to do that anyway. I'm excited! Trying to figure it out on my own was really getting me down, so I feel so much better about things. Here's hoping it works
Interesting!! I am 5'8" as well, but alot heavier. I fluctuate between 162-168, and my goal is 148, but at this point I would be satisfied with 155 or so!!!
I usually net about 1700-1900, which was a change a month ago when I increased from 1400 net.
How did she calculate your BF%? Seems like you should be lower than that?? Keep me posted!!!0 -
So, frustrated with finding the magic number to help me lose more steadily, I made an appointment with a running nutritionist (as I am a runner (30 - 40 miles per week). It was SOOOO helpful! It was nice to get some feedback from a professional - even though I knew a lot of the things she was going to say, I was always second guessing myself so I feel 100% better about things.
The best part of the visit was that my goal has changed. I am 5'8" and my goal was 143 (middle of the BMI scale). Well, we took my body fat percentage and it was 24%. She suggested trying for just under 20% which would put me in the athletic category and to get there I only have to get to 152 - only 7 more pounds!
I told her the layout of MFP and the whole exercise calorie business, and she suggested the more traditional way of factoring in my running for my activity level and then not eating them back. She has me eating at 1970 calories a day, which I think is very doable. She also suggested I up my protein (80 - 90 grams of protein a day).
She also gave me some good tips for long distance running (if anyone here is a runner). One thing I thought was interesting was that if you're going to do a run of more than 10 miles, you have to eat 30 grams of carbs every hour, but it's only beneficial if you start eating within 10 minutes of the start of your run. I was under the impression that you started eating after an hour.
Anyway, it really gave me some peace of mind, and I now have my focus back again. It's going to be less food than I was eating - I figure if I were to factor in my exercise calories (say about 570 a day on average for 5 miles of running a day) - that would put me at a net of 1400 (with eating 1970 actual calories). I was netting about 1790 before, so I'll have to tighten up my diet, but I figured I'd need to do that anyway. I'm excited! Trying to figure it out on my own was really getting me down, so I feel so much better about things. Here's hoping it works
Interesting!! I am 5'8" as well, but alot heavier. I fluctuate between 162-168, and my goal is 148, but at this point I would be satisfied with 155 or so!!!
I usually net about 1700-1900, which was a change a month ago when I increased from 1400 net.
How did she calculate your BF%? Seems like you should be lower than that?? Keep me posted!!!
She calculated my BF with one of those scales that measures your weight, body fat, water, etc. The first time I stepped on it it read above 25% and then she had me reposition my feet and it read 24.6%. I had done caliper testing at home and looked at pictures and had estimated my BF was around 23 or 24, so I think it's pretty accurate. She said 19% BF would be a good goal for a female athlete and it would only take me 7 pounds to get there. But she said some women get very lean at 19% and I could lose my period at that level so she said to watch out for that(I thought that would happen at a much lower number).0 -
Thanks for this post. Really useful!
You've inspired me to get my body fat % measured. I've been meaning to do it for ages (the PT at my gym offers a fitness assessment that includes BF%) and I think that it might be a more useful goal for me than the scales as they don't seem to be budging at all at the moment.
It's interesting to see that 19% is a realistic target. I'll see what my PT says and will report back.0 -
Thanks for this post. Really useful!
You've inspired me to get my body fat % measured. I've been meaning to do it for ages (the PT at my gym offers a fitness assessment that includes BF%) and I think that it might be a more useful goal for me than the scales as they don't seem to be budging at all at the moment.
It's interesting to see that 19% is a realistic target. I'll see what my PT says and will report back.
This website is also really helpful, in giving you an idea of what body fat percentages look like
http://www.leighpeele.com/body-fat-pictures-and-percentages0 -
So, frustrated with finding the magic number to help me lose more steadily, I made an appointment with a running nutritionist (as I am a runner (30 - 40 miles per week). It was SOOOO helpful! It was nice to get some feedback from a professional - even though I knew a lot of the things she was going to say, I was always second guessing myself so I feel 100% better about things.
The best part of the visit was that my goal has changed. I am 5'8" and my goal was 143 (middle of the BMI scale). Well, we took my body fat percentage and it was 24%. She suggested trying for just under 20% which would put me in the athletic category and to get there I only have to get to 152 - only 7 more pounds!
I told her the layout of MFP and the whole exercise calorie business, and she suggested the more traditional way of factoring in my running for my activity level and then not eating them back. She has me eating at 1970 calories a day, which I think is very doable. She also suggested I up my protein (80 - 90 grams of protein a day).
She also gave me some good tips for long distance running (if anyone here is a runner). One thing I thought was interesting was that if you're going to do a run of more than 10 miles, you have to eat 30 grams of carbs every hour, but it's only beneficial if you start eating within 10 minutes of the start of your run. I was under the impression that you started eating after an hour.
Anyway, it really gave me some peace of mind, and I now have my focus back again. It's going to be less food than I was eating - I figure if I were to factor in my exercise calories (say about 570 a day on average for 5 miles of running a day) - that would put me at a net of 1400 (with eating 1970 actual calories). I was netting about 1790 before, so I'll have to tighten up my diet, but I figured I'd need to do that anyway. I'm excited! Trying to figure it out on my own was really getting me down, so I feel so much better about things. Here's hoping it works
Interesting!! I am 5'8" as well, but alot heavier. I fluctuate between 162-168, and my goal is 148, but at this point I would be satisfied with 155 or so!!!
I usually net about 1700-1900, which was a change a month ago when I increased from 1400 net.
How did she calculate your BF%? Seems like you should be lower than that?? Keep me posted!!!
She calculated my BF with one of those scales that measures your weight, body fat, water, etc. The first time I stepped on it it read above 25% and then she had me reposition my feet and it read 24.6%. I had done caliper testing at home and looked at pictures and had estimated my BF was around 23 or 24, so I think it's pretty accurate. She said 19% BF would be a good goal for a female athlete and it would only take me 7 pounds to get there. But she said some women get very lean at 19% and I could lose my period at that level so she said to watch out for that(I thought that would happen at a much lower number).
Yes, I actually havent had a period in 7 years unless I take meds for it and it started after I started running. Alot of people dont think its from the running, which I sometimes have doubts as well, but I was overweight for so long from chilhoood through college and I think my body adjusted to that so when I lost all my weight and then started running the period stopped!!! I have been going to drs for years and still trying to figure it out!! I use the bodycalipers and my bodyfat is 24% based on those...
Thanks again! 7 pounds of fat loss! Thats nothing, but then again it can be so hard!! Keep us posted!0 -
Wow, so I'm so happy I asked this question - I got some clarification from the nutritionist, because I was concerned with netting 970 a day.
She said for me, at 5'8", I should make it a rule to never go below 1600. This will still put me at a deficit on my non-workout days, and she said to leave the 1000 calorie deficits to my heavy exercise days. This would put me netting 1200 on regular workout days (running 4 or 5 miles), netting 1600 on non workout days, and netting around a 1000 on heavy workout days. This makes much more sense and seems a lot safer. Phew!0 -
bump for later0
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It has been one week, since your last post olivia - how has it gone for you?0
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It has been one week, since your last post olivia - how has it gone for you?
Oh Gosh, sorry. It's gone GREAT! I lost 4 pounds I posted about this in the main thread and apparently a lot of other people like the way I set up MFP to do this too. I've been getting bombarded with messages to help other people out - CRAZY!
Here's the thread. I highly recommend
http://www.myfitnesspal.com/topics/show/408674-the-olivia-method-the-cool-new-way-to-set-up-your-mfp-go0 -
Wow, so I'm so happy I asked this question - I got some clarification from the nutritionist, because I was concerned with netting 970 a day.
She said for me, at 5'8", I should make it a rule to never go below 1600. This will still put me at a deficit on my non-workout days, and she said to leave the 1000 calorie deficits to my heavy exercise days. This would put me netting 1200 on regular workout days (running 4 or 5 miles), netting 1600 on non workout days, and netting around a 1000 on heavy workout days. This makes much more sense and seems a lot safer. Phew!
Is this 1600 net or gross???
Also I noticed you lost 4 pounds. (awesome!!) Are you measuring body fat%??Is that improving as well?? I have been gaining :sad: but my BF% is either staying the same or improving. I want the scale to go down, but dont want to lose lean muscle mass.
Thanks!!0 -
Wow, so I'm so happy I asked this question - I got some clarification from the nutritionist, because I was concerned with netting 970 a day.
She said for me, at 5'8", I should make it a rule to never go below 1600. This will still put me at a deficit on my non-workout days, and she said to leave the 1000 calorie deficits to my heavy exercise days. This would put me netting 1200 on regular workout days (running 4 or 5 miles), netting 1600 on non workout days, and netting around a 1000 on heavy workout days. This makes much more sense and seems a lot safer. Phew!
Is this 1600 net or gross???
Also I noticed you lost 4 pounds. (awesome!!) Are you measuring body fat%??Is that improving as well?? I have been gaining :sad: but my BF% is either staying the same or improving. I want the scale to go down, but dont want to lose lean muscle mass.
Thanks!!
Gross. Since I've been eating this way, I haven't really been paying attention to Net calories. I try to stick around 1600, and make sure I keep my deficit under 1000. If I keep that deficit at 1000, my net ends up being 970 - I'm learning that it's actually ok to net under 1200 - MFP only scolds you if you eat under 1200 actual calories. The nutritionist says it's ok as long as I'm eating at least 1600.0 -
Thank you, olivia. Since increasing my calories, I have lost 1 lb. (That was about 1 week ago, I think.) I will read your thread with interest.0
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I ate a bagel and cream cheese last night. It put me over my calorie goal by almost 40. I had a TON of anxiety over that glaring red number. Even this morning, I was thinking about that stupid bagel. THEN, I saw your method of setting up MFP goals. I decided to give it a try. After seeing the calorie deficit that I still had for the day, despite the bagel, I IMMEDIATELY felt better! I can't thank you enough! I struggle with food anxiety and this method will definitely help me keep food and calories in perspective. I might even try having a higher calorie (to maintainance) day here and there to keep my body guessing. Those last 7 to 12 calories that I'm looking to lose had better watch out! :happy:
Thank you, thank you, thank you!!!0
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