Registered Dietitian in TX here to answer questions.

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  • FoodandFitness
    FoodandFitness Posts: 502 Member
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    Hey, y'all. Just wanted to say I am really enjoying helping everyone out on this forum answering questions. I appreciate all your questions!

    If I miss a question of yours, or if you don't feel comfortable posting your question on this thread, please feel free to message me. I don't mean to leave anyone out.

    Thanks! I'll see how long I can keep up with these questions!
  • gailmelanie
    gailmelanie Posts: 210 Member
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    One more thing about exercise... we all know sex burns calories, but there is no listing here for that activity. Do you know anywhere to find that information?

    It depends on who is doing most of the work.
    uh... let's say the effort is equal and it takes 30 minutes.
  • VirtuousVal
    VirtuousVal Posts: 138 Member
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    Hey, y'all. My name is Tony. I'm a RD and personal trainer in Flower Mound, TX. I enjoy answering questions on here and helping people out:

    I've done this once before and I got overwhelmed with questions so please read these few points before you ask your questions.

    Here's the last thread I did: http://www.myfitnesspal.com/topics/show/755064-registered-dietitian-in-tx-here-to-answer-questions

    1. I am not here to argue science, methods, or prove any advice I'm giving. I have a formal education in nutrition, keep up on the current research and have my own opinions. I welcome you to share yours, but I will not engage in debate, nor will your opinion be likely to change my positions. I will not be posting links to peer reviewed journals for my recommendations. I am aware of the laws of giving nutrition guidance online, etc. etc.

    2. I am only going to answer questions for people in general good health. If you have questions about a medical condition or disease state (ie diabetes, thyroid disease, cancer) My answer is always going to be, "talk to your doctor and dietitian."

    3. If you "have tried everything and cannot lose weight" or if you're eating "x amount of calories and still can't lose weight." my answer will always be the same- you are eating too many calories. Be consistent with your current intake and cut by 10-20% while making sure you are getting enough protein. Make sure you are correct with your portion sizes and choosing the right foods in the MFP. In other words, if you can't lose weight- you need to eat less and exercise more.

    4. The more information you can provide me like your age, height, weight, bodyfat %, current workout program, etc. will help me help you.

    5. I can't accept any more friends on myfitnesspal.com right now. If you want "bookmark" me to ask me a questions later, you can link up with me on facebook. http://www.facebook.com/Foodandfitness . I repeat: do not friend request me. I appreciate it but I can't keep up with everyone on here.

    Ok, *whew* now that that's out of the way, fire at will! :)

    If I don't get to your questions right away, I will do my best to come back on here.


    This is a very interesting read .....although I did not get through the whole entire thread.

    Thank you Toni for sharing ALL of the advice and your expertise!

    Bumpin' this to save for later, if I have any further questions that have not been already answered!

    Be Blessed in health, healing, and wholeness! (¯`’•.¸(†♥†)¸.•’´¯)
    Have a blessed and prosperous day! AMEN †

    Elephantbutt.gif
  • Pooj_K
    Pooj_K Posts: 45 Member
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    hi Tony , can I drink whey protein shake more than once in a day? I dont eat meat so I kind of struggle to get my protein even though i eat eggs/beans ..
  • snowfox1
    snowfox1 Posts: 128 Member
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    Hi Tony I was wondering your opinion on low carb diets? i have lost weight on them before but of course not kept it off, i love healthy carbs too much. is it really just the fact you tend to eat lower calories on low carb diet or do you think there is some sort of metabolic advantage? i would much rather calorie count and exercise but its not really working as it should for me. thanks so much in advance for your time :)
  • snafuing1
    snafuing1 Posts: 16 Member
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    Hi Tony, thanks for doing this!

    First off, I am a 24 year old woman, 5'6", 146 lbs. I would estimate my body fat percentage to be about 22-24%, but I've never had it taken by a professional. I lift heavy weights (modified Starting Strength program) and run for about 20-30 minutes 3 days per week, and I go to the rock gym for a couple hours and climb 3 days per week on off days, leaving 1 day to rest from everything. I eat 1 gram of protein per pound of lean body mass, or about 115-125 grams of protein per day, and split the rest of my calories more or less between carbs and fat.

    Now, my question: How do I bust through my fat loss plateau? I have been fluctuating between about 145-150lbs for at least six months, after losing about 25-30 lbs! I know fat loss can slow down as you approach your goal, but this is getting ridiculous. I know I still have body fat to lose (I want to be 18-20% BF I think), even if I'm building muscle, and I can't seem to shake it. I have tried:

    - very low calorie dieting (1200 cals/day + exercise cals)
    - eating my BMR (1500 cals/days, with and without eating back exercise cals)
    - a metabolic reset (ate my TDEE, 2050, for a few weeks, didn't eat back exercise cals)
    - eating my TDEE minus 15% (1750 cals/day, not eating exercise cals)

    Can you help me? What can I do? Am I destined to be this weight forever? Am I calculating my TDEE wrong maybe? Maybe cutting too high or low of a percentage? Something else? Help!!
  • saraphim41
    saraphim41 Posts: 205 Member
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    Thanks, Tony. I am confused about vitamin supplements. I'm reading that some are processed at high temperatures and that reduces their effectiveness. Some are better. Is this true? Or is the guy just trying to sell his own particular brand?

    I know that vitamins are not "controlled" by the FDA (not that I have a lot of confidence in the FDA) the way that drugs or , say aspirin would be. How are we to find the better vitamins?
  • FoodandFitness
    FoodandFitness Posts: 502 Member
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    Hello!!

    My question is, I eat my three meals a day, plus I drink at least 6 to 7 glasses of water, plus I snack in between. However I find myself still hungry...is there certain food I should be eating more of? or what kind of food will keep me fuller longer??

    Thank you!

    Different things can curb your appetite without having to increase your calories. You can try...

    1. Increasing your protein. It is the most satiating of the macronutrients.
    2. Increase your vegetables. These add a lot of volume to your meals and add extra fiber.
    3. Intense exercise. This can temporarily blunt hunger.
    4. Caffeine. It's a stimulant so it reduces appetite.
    5. Asking yourself, "Am I really hungry, or am I just _____?" Because sometimes hunger is psychological.
  • karmahunger
    karmahunger Posts: 373 Member
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    I'll email this question.
  • karmahunger
    karmahunger Posts: 373 Member
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    Oh and I forgot! I am "heavy chested" (pretty much I carry all my weight in my boobs haha) and because of that, I can't really run. What are some workouts I can do to lose weight in my chest faster and to "tighten up" the area (muscle).
  • ifeeldizzynow
    ifeeldizzynow Posts: 15 Member
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    Hey Tony,

    I've been stuck at 293lbs for over 2 months now. I am 6'1 with an RMR of 3083, lean muscle mass weight of 206lbs and I work out at a very high intensity 5-6 times a week burning on average 1100 calories per workout. I eat between 3100 to 3700 calories per day or try to at least, since eating that many clean calories is very difficult but I try my best. I drink about a gallon of water a day and I eat about 260 to 320 grams of protein per day but I can't seem to loose any more weight. I'd appreciate any input you can provide on this.
  • MissPeppers
    MissPeppers Posts: 302 Member
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    Hi,

    I hope you're still here to answer, I'll be very thankful if you do!

    I'm a woman, age 39, 155 lbs, have IBS and sporadically great problems with bowels and bloating.
    Are there foods (other than the obvious pre-fabricated stuff, raw veggies, wheat, too much dairy, too much fibre) that I should avoid? Are there foods that may help with this condition?

    I've heard that keeping away from foods that I react to, might even worsen the situation if I should accidentally have some of these foods - just because my body isn't used to them anymore. Is there any truth to this?
    Bumping in hope to receive an answer :wink:

    There is still a great deal yet to be understood about IBS. Right now all I can say is that it affects everyone differently. If there are foods that trigger flare-ups, you would be better to keep notes in your food journal so you can start making associations. Also, you may want to consider getting tested for food intolerance or allergies via LEAP or elimination dieting. Find a dietitian in your area that specializes in that. I don't. I think you would better off in the hands of a IBS specialist.
    Thank you for answering!
    I really have tried to follow my diet and figure out what triggers, but it seems to be different from day to day. I guess I'll have to consult a specialist eventually.
  • FoodandFitness
    FoodandFitness Posts: 502 Member
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    Hey Tony,

    I've been stuck at 293lbs for over 2 months now. I am 6'1 with an RMR of 3083, lean muscle mass weight of 206lbs and I work out at a very high intensity 5-6 times a week burning on average 1100 calories per workout. I eat between 3100 to 3700 calories per day or try to at least, since eating that many clean calories is very difficult but I try my best. I drink about a gallon of water a day and I eat about 260 to 320 grams of protein per day but I can't seem to loose any more weight. I'd appreciate any input you can provide on this.

    I have a client right now with your same height and weight and I have him losing on 2300 calories. I would reduce your intake to around 2500 calories and try that. Your estimated RMR seems very high.
  • FoodandFitness
    FoodandFitness Posts: 502 Member
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    hi Tony , can I drink whey protein shake more than once in a day? I dont eat meat so I kind of struggle to get my protein even though i eat eggs/beans ..

    Absolutely. There is nothing wrong with having more than one shake per day. Alternately, you could also just try adding another scoop of protein you are already consuming.

    If you get tired of protein shakes, try expanding your tastes for egg dishes, dairy, and tofu.
  • Fay84Vegan
    Fay84Vegan Posts: 225 Member
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    Bumpty Bump :happy:
  • FoodandFitness
    FoodandFitness Posts: 502 Member
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    Thanks, Tony. I am confused about vitamin supplements. I'm reading that some are processed at high temperatures and that reduces their effectiveness. Some are better. Is this true? Or is the guy just trying to sell his own particular brand?

    I know that vitamins are not "controlled" by the FDA (not that I have a lot of confidence in the FDA) the way that drugs or , say aspirin would be. How are we to find the better vitamins?

    Sounds like someone is trying to sell you something.

    You are correct about the FDA. Some good inexpensive vitamins are the Kirkland muliti (costco vitamin), Advocare coreplex (informed choice stamp on this one- independently tested) and the Cooper Complete vitamin available through the Cooper Clinic website. It's also independently tested.
  • Chief_Rocka
    Chief_Rocka Posts: 4,710 Member
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    I don't have a high opinion of RD's when it comes to fitness knowledge, so I honestly came in this thread expecting the worse.

    But your advice seems to be right on target, so kudos, and keep up the good work.
  • ifeeldizzynow
    ifeeldizzynow Posts: 15 Member
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    I was at 2500 before when I was stuck for about 5 months then went and did the hydrostatic body composition test and the Resting Metabolic Rate Testing that gave me my RMR at 3083.
  • accck
    accck Posts: 14 Member
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    I am trying to eat low glycemic and wheat free, any suggestions.
  • skinnyjean4me
    skinnyjean4me Posts: 43 Member
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    I am happy to see your posts on here. I am 33 years old and have 29% body fat i weigh 158 and am 5'2" . I recently started Jillian michaels 30 day shred and i try to swim daily ( i live in florida and have a in ground pool in my yard) I'm a recent relocator from ohio so i will continue to swim as the months get "cooler" here. I also try to do Zumba at least 3X a week. My question is what should my calorie intake be to lose about 30lbs and what should my precentages for carbs fat and protein be. I have tried to look this up but i keep getting different answers and I just want to be healthy. Im hypoglycemic and when i was thinner i didnt have any of the sugar issues that run in my family. My doctor told me before i moved that I would most likely lose the sugar issues once i lose the weight since the sugar in my family is all related to weight issues. Thanks again sorry for rambling :)

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