Tips from my Nutritionist -I wasn't losing anymore!! EEK!!

Lilkp22

Thank you so much for sharing!!! BUMP for sure! :flowerforyou:

arsalak

Im stuck at my weight for the last few days and I noticed that sugars in my diet were above my MFP daily allowance. Most of it came from fruits that I was eating throughout the day. I have been trying to eat more proteins but have not done any regular workouts lately. ...

Last few days should never bee looked at for weight loss/gain progress.

But the situation you describe isn't good anyway, you have most likely selected an activity level and weight loss goal that has gotten you assigned an eating goal below your BMR, and you may be compounding the problem by eating below your BMR.

You don't feel hungry because sadly your body has had to slow down to compensate, that would be a slower metabolism, BMR.

So don't be afraid of fat, especially eating healthy fat and protein before the carbs, so you don't get possible insulin spikes, in case you are prone to that as many overweight folks are.

MFP - Tools - BMR Calc.
Is your daily goal less than that?

Using FitBit, you could have a much easier way to go about this. PM me.

Thanks for that, I have readjusted my activity level and calories as per BMR. I am eating more and it is great I am trying to snack more on nuts as they are calorie dense but easy to eat (i.e. you don't have to cook them). I am feeling much better, drinking more water. I have an obsession of weighing myself daily several times. I need to control that.
Now keeping fingers crossed for that ideal weight.

Thanks for the advice once again I really appreciated that

arsalak

Im stuck at my weight for the last few days and I noticed that sugars in my diet were above my MFP daily allowance. Most of it came from fruits that I was eating throughout the day. I have been trying to eat more proteins but have not done any regular workouts lately. I will start again and mix my routine as you suggested. Taking proteins for breakfast is a good idea.
----

Thanks.

Well, the 1st thing she asked me was : HOW ARE YOUR SUGARS?

I remember a book called Sugar Busters ( I think) and it talked about eliminating sugars, especially in the morining. You always hear trainers mention eating Protein before and after workouts, especially weight intense workouts. (Perhpas someone can chime in on this.)

You have to checkout this show on www.hulu.com and search for Operation Osmin. His whole motto is FISH/SALAD/WATER.... he does intense workouts w/his clients and in 30 days,everyone loses 20+ pounds. I know this is from lean, mean diets with green veggeis and lean/low fat fish. Not he most balanced meals, but get this job done.

There is also a book called EAT RIGHT FOR YOUR BLOOD TYPE. My colonics specialist talked about this and for each blood type, there are certain foods that work better for your body, depending on blood type.

At the end of the day, its good to play w/your food and use MFP tools to see where you are lacking in nutrients, vitamins etc.It helped me realize my low iron issues, which lead to me being so exhausted all the time.My multi vitamin didnt have iron.

I would also watch salt intake, this can make you retain water. Today my levels were a bit high, need to watch the cheeses and certain processed meats (prepacked turkey meat, etc.).

I personally suggest watching your carb intake and stick to good cards like veggies. Watching sweet fruits late day like grapes and pineapple.

Great snacks I love are: raw almonds, greek yogurt (just started), 100 cal popcorn /low fat, GNC has a great meal replacement drink I love too- good mix of protein and minerals and vitamins.

I agree w/your statement about old habits, we have to make a lifestyle change and not just a "I have a beach vacation" coming up soon!

Good luck and thanks for sharing!

That is great advice, I have started eating pistachios and almonds as well as Greek Yoghurt, I have changed my nutrients that I follow to include sugar iron and calcium and found that I was having hardly any calcium at all!

Thanks once again for that wealth of information.

Take care.

jbuffan218

Adding to my favs

jbuffan218

Thank you !

marilyngrant18

Thank you so much for sharing all this useful information.

staps065

Thanks for the info!

marshallexi

Thank you for sharing! That's all really helpful information.

I didn't have my usual high protein breakfasts this week and my body has noticed the difference, I won't be making that mistake again.

Sarauk2sf

1. Muscle confusion isn't the issue. The issue is 95% diet and 5% workouts. Also the best thing you can do for workouts is weight resistance training lifting heavy. 3x8 which is 3 sets of 6-8 reps and go to failure. Cardio can be performed as a 5-7 minute warmup before training, and then 20 minutes post-training if you like. Don't overdo it.

2. Fat burning heart rate zone is a complete myth. I can put my heart rate in that "zone", but eat a surplus of calories and get fatter than ****.

3. This entire "shock factor" thing is not as serious and important as people make it out to be. The only thing you should do is take training breaks every 6-8 weeks. Either take an entire week off or cut the volume and/or intensity down by 50% for a week.

4. Meal timing is irrelevant. I'll say it again. MEAL TIMING DOES NOT MATTER. You can eat 3 meals a day, 10 meals a day or 1 meal a day. You can eat all of your food in the morning, and not eat anything in afternoon or at night. What matters is getting your daily calorie intake, your vitamins/minerals and your protein high enough to retain as much LBM (Lean Body Mass) as possible while dieting.

5. You don't have to eat clean. Yes it works if you do, but you don't need to. You can have whatever you want as long as you track it and don't go over your calorie intake per day AND you ensure you hit your protein macros. I'm not saying go eat junk. But I am saying that if you hit your macros and you have room leftover, have some ice cream. It's fine.

6. Your first step is finding out your TDEE (total daily energy expedenture) as accurate as you can. There are many ways to do this. If you have the money, you can buy a Bodymedia FIT or a Bodybugg and while it's not 100% (nothing is), it's pretty close.

^^this

ChristineDiet

Thank you for sharing this. Do you know how it affects your body if your doing something like Zumba/Bokwa as this is mixed up anyway, I'm just not sure how to mix that up. I go to set classes (Wed/Sat/Sun - I can't go other days).

You mentioned to eat your calories that MFP suggests for you - but what do you set yours at, BMR, TDEE - what weight loss have to set it for, and also amount of exercise.

Thanks. x

mochaphobic

4. Meal timing is irrelevant. I'll say it again. MEAL TIMING DOES NOT MATTER. You can eat 3 meals a day, 10 meals a day or 1 meal a day. You can eat all of your food in the morning, and not eat anything in afternoon or at night. What matters is getting your daily calorie intake, your vitamins/minerals and your protein high enough to retain as much LBM (Lean Body Mass) as possible while dieting.

Sometimes recommendations from the "experts" actually are for other reasons than just to lose weight. For example, if you are diabetic. Or worse, if you are diabetic and don't know it yet. It might be okay to eat all your calories in just one part of the day for weighttloss but this could cause other health issues. The thing I take away from this comment is that as long as I budget for the calories, it's okay to have my required before bed carb snack so I don't get sick when I take my meds and to keep my bs levels stable while I sleep.

KayLgee

Thanks for this

sissypunks

bump

joejccva71

4. Meal timing is irrelevant. I'll say it again. MEAL TIMING DOES NOT MATTER. You can eat 3 meals a day, 10 meals a day or 1 meal a day. You can eat all of your food in the morning, and not eat anything in afternoon or at night. What matters is getting your daily calorie intake, your vitamins/minerals and your protein high enough to retain as much LBM (Lean Body Mass) as possible while dieting.

Sometimes recommendations from the "experts" actually are for other reasons than just to lose weight. For example, if you are diabetic. Or worse, if you are diabetic and don't know it yet. It might be okay to eat all your calories in just one part of the day for weighttloss but this could cause other health issues. The thing I take away from this comment is that as long as I budget for the calories, it's okay to have my required before bed carb snack so I don't get sick when I take my meds and to keep my bs levels stable while I sleep.

Was the recommendation for the OP for diabetic reasons?

heybales

4. Meal timing is irrelevant. I'll say it again. MEAL TIMING DOES NOT MATTER. You can eat 3 meals a day, 10 meals a day or 1 meal a day. You can eat all of your food in the morning, and not eat anything in afternoon or at night. What matters is getting your daily calorie intake, your vitamins/minerals and your protein high enough to retain as much LBM (Lean Body Mass) as possible while dieting.

Sometimes recommendations from the "experts" actually are for other reasons than just to lose weight. For example, if you are diabetic. Or worse, if you are diabetic and don't know it yet. It might be okay to eat all your calories in just one part of the day for weighttloss but this could cause other health issues. The thing I take away from this comment is that as long as I budget for the calories, it's okay to have my required before bed carb snack so I don't get sick when I take my meds and to keep my bs levels stable while I sleep.

And low blood sugar problems too, not related to eating a high carb meal/snack. Another good reason.

Of course, it's usually recommended strictly for purpose of keeping metabolism higher than otherwise might occur, which it won't do. Especially if you aren't feeding the BMR, that theory can't work anyway.

Seems to come from those that would be hungry because of underfeeding, and that theory and drinking more than suggested water to keep something in stomach is thrown out as general advice.

Helenacabral1

Thanks alot for the info!!I stopped losing weight for the last 4 weeks so I'll try same of these tips!!:happy:

heybales

Thanks alot for the info!!I stopped losing weight for the last 4 weeks so I'll try same of these tips!!:happy:

If you have truly stopped not only losing weight, but also no inches lost, it means you are now eating at maintenance level, or just slightly below, and weight loss has slowed to low or none.

How? Don't I still have the 2lbs weekly I told MFP?

Not if you metabolism slowed down (and mathwise, that was probably never 2lbs anyway). The math is based on what your base metabolism is estimated to be at normal healthy range, activity factored in, and deficit taken off.

If you slowed the metabolism down, rest of that is lower too, except where you are eating at.

How did you slow it down?

By selecting weight loss goal that cause eating goal to be below your BMR, if you exercise and don't feed it that causes even less to be available, so slower yet.

How do you speed it up?

MFP - Tools - BMR Calc
Set goals/activity so your daily NET ends up above BMR, and eat back enough exercise calories to make that happen.

Byrdsong1920

Im stuck at my weight for the last few days and I noticed that sugars in my diet were above my MFP daily allowance. Most of it came from fruits that I was eating throughout the day. I have been trying to eat more proteins but have not done any regular workouts lately. I will start again and mix my routine as you suggested. Taking proteins for breakfast is a good idea.
----

Thanks.

Well, the 1st thing she asked me was : HOW ARE YOUR SUGARS?

I remember a book called Sugar Busters ( I think) and it talked about eliminating sugars, especially in the morining. You always hear trainers mention eating Protein before and after workouts, especially weight intense workouts. (Perhpas someone can chime in on this.)

You have to checkout this show on www.hulu.com and search for Operation Osmin. His whole motto is FISH/SALAD/WATER.... he does intense workouts w/his clients and in 30 days,everyone loses 20+ pounds. I know this is from lean, mean diets with green veggeis and lean/low fat fish. Not he most balanced meals, but get this job done.

There is also a book called EAT RIGHT FOR YOUR BLOOD TYPE. My colonics specialist talked about this and for each blood type, there are certain foods that work better for your body, depending on blood type.

At the end of the day, its good to play w/your food and use MFP tools to see where you are lacking in nutrients, vitamins etc.It helped me realize my low iron issues, which lead to me being so exhausted all the time.My multi vitamin didnt have iron.

I would also watch salt intake, this can make you retain water. Today my levels were a bit high, need to watch the cheeses and certain processed meats (prepacked turkey meat, etc.).

I personally suggest watching your carb intake and stick to good cards like veggies. Watching sweet fruits late day like grapes and pineapple.

Great snacks I love are: raw almonds, greek yogurt (just started), 100 cal popcorn /low fat, GNC has a great meal replacement drink I love too- good mix of protein and minerals and vitamins.

I agree w/your statement about old habits, we have to make a lifestyle change and not just a "I have a beach vacation" coming up soon!

Good luck and thanks for sharing!

That is great advice, I have started eating pistachios and almonds as well as Greek Yoghurt, I have changed my nutrients that I follow to include sugar iron and calcium and found that I was having hardly any calcium at all!

Thanks once again for that wealth of information.

Take care.

sounds great! MFP has definitely helped me identify where I am deficient at in my vitmains and minerals. My iron levels were low and noticed that on MFP. This was explaining why I so tired!! I remember years ago going to the doc to find out why I was sleepy and she tested my levels and said my iron was low and take iron supplements. Especially for women since we have monthly menstrals (TMI, but true )

Just make sure you are taking a multi vitamin. I love the GNC multi packs, has calcium, energy , fat burners (CLA) and more...good balance

Byrdsong1920

Thanks alot for the info!!I stopped losing weight for the last 4 weeks so I'll try same of these tips!!:happy:

GOOD LUCK!! Keep me posted! I try to tweek and really monitor and take notes in your Fitnesspal! The week I met w/her, I lost 4 lbs, went back last week and reviewed what I did that week and saw the difference. More protein for me was key and adding some grains in during the day and getting my water up also. Also varied the type of workouts. Happy journey.

Byrdsong1920

Thank you for sharing this. Do you know how it affects your body if your doing something like Zumba/Bokwa as this is mixed up anyway, I'm just not sure how to mix that up. I go to set classes (Wed/Sat/Sun - I can't go other days).

You mentioned to eat your calories that MFP suggests for you - but what do you set yours at, BMR, TDEE - what weight loss have to set it for, and also amount of exercise.

Thanks. x

Hi,

I did my 1st zumba class and it was great! Great cardio workout! If you can pick up for 2-5 lbs weights you can add them in the workout. Or buy the weight sets that strap around your ankles or arms. This will give you an extra workout and help tone. Toning, you will lose inches. Muscle is great because it helps burn body fat-you will be mean and lean.

From reading the posts on MFP and talking w/my trainer friends and nutritionist- if MFP tell you to eat 1200/day (based on what you put in when you signed up). Then you need to eat 1200/day. If you workout and burn 200 calories, you need to eat those back , which at the end of the day, it will show you consumed 1400 calories. I know it seems backwards, but it shows you that it's 'ok to eat' and you can still lose weight by eating a balanced meal plan.

Happy journeys!