Registered Dietitian here. Happy to answer questions.

12357…13

Replies

  • bigd65
    bigd65 Posts: 171 Member
    I just read this post written by Banks, who was affiliated with MFP (maybe he still is?) on eating your fitness/exercise calories.
    As an example, I ran for 2 hours today. MFP told me I had 2370 calories today. I was hesitant to eat that many. But evidently, I may not be getting the results by not eating all my excercise calories.
    Just seeking a second opinion.
    Thanks.
    Brenda

    I find that the calorie recommendations for exercise on here or often overestimated. I would just try to be consistent with your calories. I don't have any of my clients track exercise on this program for that reason.


    this is fine but with that statement you should also say if your clients are eating at 20% below TDEE everyday so that they don't need to track exercise calories. This is where people get confused MFP tells them their BMR and they eat at that amount everyday and then exercise say 500 calories which is now Their BMR - exercise calories which gives them really low calorie counts everyday as opposed to eating at TDEE-20% everyday which would be higher calorie counts everyday
  • txteacher2
    txteacher2 Posts: 7 Member
    bump :)
  • BlueMacaroniArt
    BlueMacaroniArt Posts: 122 Member
    bump
  • chu88ss
    chu88ss Posts: 8 Member
    Tony,

    Thanks for your help. I'm a 50 year old female, 5'7 and 175 pounds, down from 310. I have been stuck at 175 for the last year, i did manage to get down to 157 by No exercising and around 1000 cals a day, needless to say it all came back on really fast plus more. I will never do that again. I would love to know exactly how many calories i should eat daily, if i walk about 4.5 pace for 45 minutes a day. I really enjoy speed walking, but like some on here i feel even with exercise the scale is not budging. HELP..... Thanks Becky ; )
  • texastango
    texastango Posts: 309
    I just read this post written by Banks, who was affiliated with MFP (maybe he still is?) on eating your fitness/exercise calories.
    As an example, I ran for 2 hours today. MFP told me I had 2370 calories today. I was hesitant to eat that many. But evidently, I may not be getting the results by not eating all my excercise calories.
    Just seeking a second opinion.
    Thanks.
    Brenda

    I find that the calorie recommendations for exercise on here or often overestimated. I would just try to be consistent with your calories. I don't have any of my clients track exercise on this program for that reason.

    completely agree. In addition, Tony, as you might be aware there is old evidence that is now well supported that reveals that dieters metabolic rates and REE (resting energy expenditures) slow as they diet and lose weight. Recent evidence suggests that even the calorie burn estimated for a non-dieter doing a given amount of exercise may be too high for the dieter whose caloric burn may actually be less than a non-dieter of same weight doing the same exercise at the same intensity.

    Therefore, as you said, until a more accurate model/calculator can be determined....best to let your experience and body be your own judge. I never eat back my calories from exercise (all of them anyway) and if I did...I found that I gain weight. That's after losing approximately 80 lbs and now maintaining the loss for 8-9 months.
  • echosentwo
    echosentwo Posts: 10
    I was once told by a personal trainer to always start my day with a warm/hot glass of (fresh)lemon water before eating anything. i was told it get your metabolism going as well as detox your body is this correct?

    Also what is the maximum amount of fruit you should eat daily if trying to lose weight? also what time of the day is best to eat fruit? I notice a weight gain sometimes when i have eaten more fruit than my usual 1 piece (nectarine, Pear) per day.
  • jess_1993
    jess_1993 Posts: 151 Member
    bump!
  • Musikelektronik
    Musikelektronik Posts: 739 Member
    OK, here's a question you've probably never heard before: Do carbs make you fat?
  • JessieTangerine
    JessieTangerine Posts: 91 Member
    Thanks for all the advice you've given thus far, I will enjoy reading your responses tomorrow. I do have a couple questions concerning iron intake. For awhile, I have had the sneaking suspicion that I am iron deficient. For most of the month I am alright but when its that TOM, I sleep around 10hrs a day and have huge cravings for hamburgers and I dont even like hamburgers.

    According to mfp i get between 20 and 40mg of iron a day (usually closer to 20). My question is what is a good target number for a 24 year old, moderately active woman? Also what vegetables and grains are good sources of iron? Right now most of my iron is coming from quinoa and spinach.

    *I eat a ton of food rich in vit c and anemia does not run in the family, so I do not believe this is a problem of absorption.

    Again thanks for all the help you have given the community already and for taking the time to read our questions!
  • suziecue66
    suziecue66 Posts: 1,312 Member
    Hey y'all. My name is Tony. I'm a Registered Dietitian and Personal Trainer. I have all of my clients use MFP and I'm a big fan of this program.

    I'm glad to offer and feedback or help for your nutrition or fitness questions.

    Hiya Tony. I was curious what your thoughts were on intermittent fasting as well. Particularly in an Eat Stop Eat pattern, 3 days a week...or alternatively in a leangains type pattern, of 16hrs fasted, and 8hrs fed.

    Thanks!

    According to my research on the topic, it think its micromanaging. A simple calorie deficit will do the job. However, if it is your preference and helps you with long term dietary compliance, go for it!

    Tony its less about micromanaging. With intermittent fasting its just an easy way to create the required caloric deficit for weight loss or staying weight stable during maintenance. Then there are the benefits of intermittent fasting and its easier to do to get the benefits rather than daily caloric restriction.

    Looks like you've blogged or written an article about intermittent fasting on your website:
    http://foodandfitnessonline.com/nutrition/fat-loss/intermittent-fasting/
    Will take a read.
    Your site looks good.
  • chickentunashake
    chickentunashake Posts: 164 Member
    OK, here's a question you've probably never heard before: Do carbs make you fat?
    I'm sure carbs will not make you fat, but if you want muscle definition, you BF has to be low and the easiest way to accomplish that is with low carb high protein diet
  • swkittrell
    swkittrell Posts: 48
    Alll this infomation has been so helpful. Thank you for all the information.
  • texaricangirasol
    texaricangirasol Posts: 38 Member
    what, if any, is the difference between a dietician and a nutritionist?
  • kingofcrunk
    kingofcrunk Posts: 372 Member
    I did check with the Mayo Clinic on Water aerobics and MFP has it right on. The Mayo Clinic says an hour of Water Aerobics will burn anywhere from 400 to 600 calories depending on your weight range. Actually MFP has underestimated that at 379 calories for an hour. I feel comfortable with that number. Here is the Website: http://www.mayoclinic.com/health/exercise/SM00109

    The only problem I see with this is that MFP and the Mayo Clinic has no idea how hard you are trying during water aerobics.
  • cgafriday
    cgafriday Posts: 18 Member
    Bump!
  • cathy1678
    cathy1678 Posts: 26
    Hey Tony thats for ur help...i just started taking Safslim 2x a day..im exercising and eating healthy..do u think its a good supplement to take ..i want alil boost to help get rid of belly fat
  • suziecue66
    suziecue66 Posts: 1,312 Member
    Hey y'all. My name is Tony. I'm a Registered Dietitian and Personal Trainer. I have all of my clients use MFP and I'm a big fan of this program.

    I'm glad to offer and feedback or help for your nutrition or fitness questions.

    Hiya Tony. I was curious what your thoughts were on intermittent fasting as well. Particularly in an Eat Stop Eat pattern, 3 days a week...or alternatively in a leangains type pattern, of 16hrs fasted, and 8hrs fed.

    Thanks!

    According to my research on the topic, it think its micromanaging. A simple calorie deficit will do the job. However, if it is your preference and helps you with long term dietary compliance, go for it!

    Tony its less about micromanaging. With intermittent fasting its just an easy way to create the required caloric deficit for weight loss or staying weight stable during maintenance. Then there are the benefits of intermittent fasting and its easier to do to get the benefits rather than daily caloric restriction.

    Looks like you've blogged or written an article about intermittent fasting on your website:
    http://foodandfitnessonline.com/nutrition/fat-loss/intermittent-fasting/
    Will take a read.
    Your site looks good.

    You didn't really address the benefits of IF:
    "fasting once in a while seems to offer many of the same benefits of calorie restriction – you know, stuff like increased longevity, neuroprotection, increased insulin sensitivity, stronger resistance to stress, some cool effects on endogenous hormone production, increased mental clarity, plus more - but without the active, agonizing restriction."

    Read more: http://www.marksdailyapple.com/health-benefits-of-intermittent-fasting/#ixzz22dmhxyf4

    and this:
    http://www.precisionnutrition.com/intermittent-fasting/chapter-1
    ''Research in favour of IF looks compelling. So, shouldn’t you get started right away? Maybe, maybe not. Sometimes looks can be deceiving.

    Before we get all gung-ho and skip meals or entire days of eating, I think it’s important to mention a few things you’re not going to read on most pro-IF web sites.''

    http://www.precisionnutrition.com/intermittent-fasting/summary
    "WHAT ARE THE BIG “TAKEAWAYS”?

    I think there are four main takeaways that readers of this book should come away with.

    Trial fasting is a great way to practice managing hunger. This is an essential skill for anyone who wants to get in shape and stay healthy and fit.

    More regular fasting isn't objectively better for losing body fat. While my IF experiments worked quite well, the intermittent fasting approach (bigger meals, less frequently) didn't produce better fat loss than a more conventional diet approach (smaller meals, more frequently) might have.

    More regular fasting did make it easier to maintain a lower body fat percentage. Intermittent fasting isn't easy. However, I did find that using this approach made it easier for me to maintain a low body weight and a very low body fat percentage vs. more conventional diets.

    Intermittent fasting can work but it's not for everyone, nor does it need to be. In the end, IF is just one approach, among many effective ones, for improving health, performance, and body composition."
    Dr John M. Beradi
  • FoodandFitness
    FoodandFitness Posts: 502 Member
    Hi Tony,

    I was just wondering if you had any tips for burning thigh fat. I am 4'11 & weigh 129 pounds currently. All of my fat goes to my thighs instead of belly & it is really hard for me to fit in shorts or jeans. Any exercises or foods to help?

    Thanks,
    Lyndsay

    Fat distribution around the body is determined by genetics. There is no way to spot-reduce fat. Your thighs will slim down with everything else with a moderate calorie cut and exercise.

    And as far as exercise goes, I recommend starting with a 3 day full body resistance training routine. But if you're unfamiliar to the weights, try a running program like couch 2 5k.
  • FoodandFitness
    FoodandFitness Posts: 502 Member
    My tdee is 1908 and my mfp calories are set to 1200 although I regularly eat about 1500 by eating back the 100 to 300 exercise calories and having a plateau, the only thing I can think of is exercising more. How much should I really eat?

    Also my bmr is 2153

    If you have plateaud, it's time to create a larger calorie deficit. Try cutting back 10% on your current level and see how you do in 3 weeks. Also, be sure you are weighing and measuring your food to ensure accurate portion sizes.
  • Sidesteal
    Sidesteal Posts: 5,510 Member
    Random question just for lulz. Do you have a bb.com account and are you the dude who posted a head shot which then prompted me to post the Napoleon Dynamite pic comparison?

    If not, disregard and nevermind :)

    Srs question though.
  • FoodandFitness
    FoodandFitness Posts: 502 Member
    Hi Tony, I'm taking a vegetarian approach to lose some weight. I'm using seitan, tempeh tofu, beans and Greek yogurt as my protein. Have you seen people lose weight once switching to a vegetarian way of eating?

    Vegetarians need to be extra careful about getting in enough and variety sources of protein. Also be sure you are supplementing with iron, calcium, zinc, vitamin D and b vitamins either through food or supplement. A basic multivitamin with iron and a Vit D/ Calcium supplement will do the trick. This is because most of those nutrients come in animal products.

    Vegetarianism is an ethical choice, and not a superior diet for health or weight loss. There is no health benefit one way or the other from eliminating entire food groups from one's diet.

    My personal opinion is that factory farming is not humane to animals, and if someone wanted to eat more "ethically" vegetarian is certainly an option. So is choosing more humanely processed animal products such as local farmers, or organics.
  • FoodandFitness
    FoodandFitness Posts: 502 Member
    Hi there... First off, some background... I'm 32 years old, 5' 6.5", weigh 149.4lbs. and was diagnosed with Type 1 diabetes at age 10 (it runs heavily in my family). I've been on an insulin pump for many years and have recently added a continuous glucose monitor. My blood sugar is in great control - my last A1C was 6.3 and now that I have my CGM, I'm certain it's dropped even further.

    Anyway, I gained 18 pounds after getting married in July 2010 and have been fighting the last 320 days to lose that 18 pounds. I'm trying to get to 140lbs. as my goal, or, as an "ultimate" goal weight, 135lbs. I've lost 8 so far and seem to be stuck. I weigh in and take measurements once per month, the Saturday after my TOM. This month I lost 0.6 pounds. I am frustrated to no end. You can see from my diary that the last month, though I might have a few days over calories, my overall week comes in under my goal of 1300. I work out virtually every day, at least an hour, if not two. I use the upright bike virtually every day and supplement with weight lifting and Zumba 3-4 days/week. I use my Polar FT7 to track my calorie burn in the hope that I'm tracking as accurately as possible.

    I'm wondering, is there something I'm doing wrong? What can I do to lose a couple pounds per month instead of 0.6? Do I need to change my food? Exercise? Any insight would be VERY appreciated. Thanks!

    Hi Amber,

    You are certainly doing a lot of things right! Here's what you should do. 1. Cut your calories about 10%. 2. Eat more protein, about 100-150g per day. 3. Make sure your portion sizes are accurate and choose the most accurate food in MFP.
  • FoodandFitness
    FoodandFitness Posts: 502 Member
    Exactly what did you have to do to become a "registered dietitian?"

    A 4 year degree in Nutrition Sciences plus a 6 month long 1200 hour internship and then a big test to get my license.

    Every year to maintain my RD, I have to do continuing education courses and stay involved in the science of nutrition.
  • FoodandFitness
    FoodandFitness Posts: 502 Member
    Hiya, welcome and thanks for the offer!
    Is it okay to fast one day a week? I read about many benefits but worry my metabolism will crash and ruin the whole rest of my week.
    I have seen some obese and overweight people put on 800 calorie a day diets and lose loads of weight without a slow on their metabolism!
    I am currently overweight by a good 30lbs and wonder if I can do any of those things?
    Thanks again!

    Nothing wrong with a 1 day fast from food, but I see no benefit of doing it other than if it's your personal preference.

    So you see no benifits from fasting? How about growth hormone production, insulin regulation, and other fat loss promoting hormonal response? I've read all of these are benefits...just want to get the straight scoop.

    Thanks for the follow up. Yes, I am aware of the research from which that information was extrapolated. However, I see no significant benefits for fasting other than personal preference. The benefits may be minute at best, but in the overall consideration of things, I would never recommend it unless a clients specifically wanted to do it.
  • FoodandFitness
    FoodandFitness Posts: 502 Member
    Hi Tony, thanks for posting here! I've been on a plateau for about 4 months - gaining and losing the same couple pounds. I'm getting really frustrated and not sure how to push myself back into loss (I still have about 20 lbs to go before I am in a "normal" BMI range) Any tips?
    I'm a high-protein vegetarian & eat about 1400 cals a day (spread out into about 5 little meal/snacks through the day), getting exercise in about 2-3 times a week.

    You need to cut calories. Try a 10% cut and make sure you are being consistent. Check your weight again in a month.
  • FoodandFitness
    FoodandFitness Posts: 502 Member
    Hey y'all. My name is Tony. I'm a Registered Dietitian and Personal Trainer. I have all of my clients use MFP and I'm a big fan of this program.

    I'm glad to offer and feedback or help for your nutrition or fitness questions.

    Well Torry I was wondering if you could tell me some simple workouts that I can do at home with no professional equipment that will help me lose fat from my thighs and calfs. I'm kinda desperate. Because I seem to be losing fat from my stomach quite well but I don't see much diference in my leg area.

    And this applies to anyone else who could help me, I would so much appreciate it.

    You can get a set of adjustable dumbbells for under $50, which is all you really need. Just start off with a basic, full-body routine 2-3x per week, making sure you are improving in reps, weight, sets, rest time, or difficulty of an exercise in a methodical and planned approach.

    The fat loss will happen with a sustained an consistent calorie deficit. The exercise will preserve your muscles and keep you looking lean.
  • FoodandFitness
    FoodandFitness Posts: 502 Member
    You can get black beans w/o added salt, you could try getting "samples" of protein at the supplement store (just get individual cans or sample powder packets" until you find one you like,

    Really any high protein food with no added salt will do the trick. You can also just double up on portion sizes of proteins you already eat.
    Hi Tony -

    I'm trying to add more protein into my diet but I despise beans except for Black beans and I need to watch sodium due to a congenital heart defect. So, beef jerky and cheese are often out unless I can find a lower sodium option.

    What are you suggestions for adding protein while paying attention to sodium intake? I know protein powders and shakes but I"M having trouble finding one I like.

    Thanks for any suggestions you may have. Much appreciate the offer to help some of us wandering through improving our health!

    Cindy
  • robin52077
    robin52077 Posts: 4,383 Member
    Hi Tony and Thank you for doing this for us. I showed my food log ( diary) from MFP to someone from the gym and i know that i am always under on my 1200 calories for the day. Plus i do a ton of cardio and strength train on the machines and some free weights...anyway, the comment was i have too much sugar and protein in my diet and i need to stop eating all the fruit or i wont lose much weight. I have 30lbs to go.

    Except for the calorie deficit i really thought my diet was made of pretty good choices. I would however like to get away from any of the processed food i eat even though its really very little i think. What do you think? My diary is set to open if you can review it.

    Thanks so much.

    ladyark:

    you eat way too little. you are starving. I am shocked you are not in the hospital right now. Keep it up and you will be eventually.

    MEET YOUR CALORIE GOAL EVERY DAY
  • sasssurf
    sasssurf Posts: 58 Member
    Bump
  • Jules2Be
    Jules2Be Posts: 2,238 Member
    Hi Tony, thanks for posting here! I've been on a plateau for about 4 months - gaining and losing the same couple pounds. I'm getting really frustrated and not sure how to push myself back into loss (I still have about 20 lbs to go before I am in a "normal" BMI range) Any tips?
    I'm a high-protein vegetarian & eat about 1400 cals a day (spread out into about 5 little meal/snacks through the day), getting exercise in about 2-3 times a week.

    You need to cut calories. Try a 10% cut and make sure you are being consistent. Check your weight again in a month.

    disagree strongly. i eat 1450 on the days i do nothing and 1700 to 2000 on the days i kick butt at the gym.(weights/cardio)
    once i increased my calories from 1200 i started dropping weight. i was stuck for months because i was eating too LITTLE.

Categories