Registered Dietitian in TX. Here to answer questions.

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Replies

  • lorettaasmith
    lorettaasmith Posts: 418 Member
    No question, but I have enjoyed reading through this entire thread. Thanks for your time and your practical advise!
  • krisiepoo
    krisiepoo Posts: 710 Member
    I'm currently training for a 1/2 marathon and signed up for my first full marathon in June *gulp*

    What is your opinion of carb loading? Should I eat more the night before (I try to get my long runs in in the morning).

    I have a bagel and PB prior to runs longer than 1.5 hours. I add GU for runs longer than 2 hours (have 1/2 GU every 45 mins or so).

    What is the best way to fuel my long runs?

    I'm still obese at 217#, 5'10. I run 3 days a week following Jeff Galloway's plan (45 mins 2x week and a long run) and I do yoga 2-3 days a week.

    Thanks!
  • FoodandFitness
    FoodandFitness Posts: 502 Member
    Hi Tony,

    I just recently had a baby in July and I hit a plateau for the past 2-3 weeks and cant seem to lose the last 5 pounds! Any tips on how to break the plateau?
    Also, best ways to lose the belly !!!?? Or is a tummy tuck my only answer?
    I made my diary public if you would like to view it !

    Thanks ! :)

    Try being more consistent with your calorie intake and increase your protein intake to up to 1g / pound of body weight. Give your body some time to settle before you jump into plastic surgery.

    Congratulations on your new baby!
  • juliee274
    juliee274 Posts: 124 Member
    Tagging for later! But I also have a question: After reading through your replies about protein, if I weigh 247 pounds, how much protein should I be eating each day on a 1,830 calorie plan? MFP says 69, and I am usually around 100. Should I be eating more? I am 43, exercising 4x/week on average with a least two days of 20-25 minutes of strength training.
  • ExplorinLauren
    ExplorinLauren Posts: 991 Member
    Pu. He said he isn't arguing haha.
  • kaylabrianna
    kaylabrianna Posts: 65
    bump
  • FoodandFitness
    FoodandFitness Posts: 502 Member
    I'm currently training for a 1/2 marathon and signed up for my first full marathon in June *gulp*

    What is your opinion of carb loading? Should I eat more the night before (I try to get my long runs in in the morning).

    I have a bagel and PB prior to runs longer than 1.5 hours. I add GU for runs longer than 2 hours (have 1/2 GU every 45 mins or so).

    What is the best way to fuel my long runs?

    I'm still obese at 217#, 5'10. I run 3 days a week following Jeff Galloway's plan (45 mins 2x week and a long run) and I do yoga 2-3 days a week.

    Thanks!

    Train high carb and compete high carb for endurance sports. Yes, it can be good to eat carbs at night if you are going for an early morning run.

    Fuel for your long runs by eating carbs before hand, extra carbs during if you're running over an hour, and also a post workout carb snack (a 4:1 carb to protein ratio) for long runs wouldn't hurt.

    That being said, as long as your nutrition is reasonable, you'll be getting faster and better at running just by continuing training and losing weight. Keep up the good work!
  • dallasfloyd
    dallasfloyd Posts: 101
    bump for a later read..
  • angel79202
    angel79202 Posts: 1,012 Member
    I agree with the friend question..what a great friend to have but a dietitian :)
  • MelStrey
    MelStrey Posts: 60
    Hi Tony, thanks for doing this. I am in Houston, Tx and the rain keeps coming. If you are still available for questions- I would appreciate any recommendations regarding my eating habits and exercise patterns. I try to mix it up but I know I don't do enough weight training (if at all). I am kind of at a loss as to what to do- I got to my highest at 310 some years ago and lost through low-carbing it to 190. Currently I am at 215 and am looking to stabilize into a healthy lifestyle and reach 170-165. My questions are
    1) am I eating correctly, I focus a lot on carbs
    and
    2) Am I eating too little or too much?

    (edit) Also, 3) any advice for strength training?

    Diary is open, any advice or words of wisdom would be appreciated!

    Thanks again
  • sleibo87
    sleibo87 Posts: 403 Member
    Hello, so what do you recommend for short women? I am only 4'11, does the 1200 calories a day apply for someone so small? I was at 162 and in about 5 months i got down to 125, My goal is around 110 and toned. Any special rules for littler women? I know it will be harder to lose the last 15. Thanks!
  • tequilasunris3
    tequilasunris3 Posts: 197
    Hey, my question is- Is cows milk bad for you or not? I've heard so much about how bad for you it is and that we only drink it because we see it advertised everywhere.. However I have also heard lots about how humans need cows milk in their diet, especially women.

    Thanks for your time :)
  • ExplorinLauren
    ExplorinLauren Posts: 991 Member
    I have a question. :)

    Glycemic Index. I don't understand it at all. Or how it relates to your body.
    I recently saw an episode on Today show where their normal dietitian said they finally did a long term study to find out which "diet" lost more weight. Low fat/ Low cal vs. Low carb vs Glycemic index.
    Winner was Glycemic Index, Low carb was a close 2nd, and Low Fat Low Cal was 3rd.
    I don't know where to begin!?

    Thanks for offering up your help and guidance :)
  • Koldnomore
    Koldnomore Posts: 1,613 Member
    Hi Tony,
    I have asked a few people this before and always get a different answer, so I will ask you, my goal in sugar is 24 grams. I have had a hard time staying at 24 or lower, I'm getting better, but anyway, people tell me if my sugar is coming from fruits that don't count as sugar, I don't believe this is true, how about you?

    I'm doing the same as I was beginning to develop some pre-diabetic signs. I had my intake also set at 24 - on 1700 calories. I normally hover around 30-35 on normal days when I don't have to eat out and can cook my own meals. I don't eat much fruit - maybe one piece per week. Normally I stick to veggies and try to avoid adding any extra sweeteners. I looked at your diary and it looks like we have very similar patterns ;)

    If you are interested in how sugar is metabolized (glucose, fructose.. sugar..all sugar) check out "Sugar: The Bitter Truth" on youtube. Fruit is better because of the added vitamins/minerals but it's still sugar. Diabetics are cautioned against fruit and fruit juice the same as eating added sugar.. and the high fructose corn syrup in everything these days borders on criminal IMHO. It's not hard to lower your sugar intake, you're doing awesome!
  • Voncreepy2
    Voncreepy2 Posts: 1,450 Member
    Hi, Tony, Thanks so much for sharing your expertise. I have tried to lose weight at 1400 cals per day, lost a little, plateaud and then dropped to 1200 per day. Lost about 8 lb. Stopped again, increased my excercise to jogging a mile followed by some weight training....like 15 minutes alternated with crunches 5 -6 days a week. If I am not atleast 300 below my calorie goal now the scale stops, I eat regular healthy snacks and lots of greens and lean protein, whole grains, I snack on fruit and nuts. I am really not hungry, but if I go over 900 cals a day I don't lose. It says under 1200 is starvation mode....I am not starving and why do I only get the scale moving at 900 or below? I am 5' 3" tall and weigh 162. I want to lose atleast 25-30 more. But i don't want to do the wrong thing. Any suggestions?
  • melanielynn123
    melanielynn123 Posts: 53
    Hi Tony,

    Fellow Texan here as well. It is raining here in Fort Worth as well. I don't have a question today. Just wanted to say thank you for providing advice to all who asked. That is very nice of you and has made for an interesting read.
  • FoodandFitness
    FoodandFitness Posts: 502 Member
    Tagging for later! But I also have a question: After reading through your replies about protein, if I weigh 247 pounds, how much protein should I be eating each day on a 1,830 calorie plan? MFP says 69, and I am usually around 100. Should I be eating more? I am 43, exercising 4x/week on average with a least two days of 20-25 minutes of strength training.

    Figure out your bodyfat % and then eat 1g per pound of your lean body mass. Keep up the good work!
  • SopranogirlCa
    SopranogirlCa Posts: 188 Member
    Bump
  • quixoticmantis
    quixoticmantis Posts: 297 Member
    Hey Tony :)

    I'm 4'11", 104 lbs. Currently at my goal wait and wanting to build muscle. I work a very active job, and am currently at 1600 cals maintenance. What would you suggest my macros be set at? Does my small stature change anything?
  • FoodandFitness
    FoodandFitness Posts: 502 Member
    tony are you accepting friends? I always have questions , but cant think of one now.

    I am not on here, but if you search for me on facebook, we can be friends on there!
  • SuperSexyDork
    SuperSexyDork Posts: 1,669 Member
    Hey, Tony. Thanks for doing this!

    I'm curious about a few things.

    Information:
    Age: 24
    Weight 233
    Height: 5'9" (was 5'10" but shrank an inch after a T-12 compression fracture)
    31% body fat (caliper method and Navy body fat measurement)
    Workout schedule: Weight training: 3 day splits proceeded and followed by by 15 minutes of elliptical or rower. Cardio: Training for 10K. 1-2 30-45 minute runs doing hills/intervals. 1 7.5-11 mile trail run for endurance.

    1. Should I calculate my numbers using my height before the compression fracture or my current height?
    2. Is it more beneficial to maintain a steady calorie goal or to eat more on the days that you exercise? I have my calorie goal set to 1920 which is my TDEE- 25%.
    3. Is a 40% carb, 30% fat, 30% protein a good split for someone doing the level of exercise that I do?
    4. What is a reasonable goal weight for me based on the fact that I am currently at 31% body fat?

    edit: forgot to add that I'm female.
  • FoodandFitness
    FoodandFitness Posts: 502 Member
    Hi Tony, thanks for doing this. I am in Houston, Tx and the rain keeps coming. If you are still available for questions- I would appreciate any recommendations regarding my eating habits and exercise patterns. I try to mix it up but I know I don't do enough weight training (if at all). I am kind of at a loss as to what to do- I got to my highest at 310 some years ago and lost through low-carbing it to 190. Currently I am at 215 and am looking to stabilize into a healthy lifestyle and reach 170-165. My questions are
    1) am I eating correctly, I focus a lot on carbs
    and
    2) Am I eating too little or too much?

    (edit) Also, 3) any advice for strength training?

    Diary is open, any advice or words of wisdom would be appreciated!

    Thanks again

    I can answer your question without going into your food journal.
    Eating correctly to me means choosing nutrient dense foods a majority of the time but not being afraid of fun foods. If you are losing weight and feel you can keep up with your diet for long term success then you are eating the right amount. My advice for strength training is to hire a professional to help you. Find a personal trainer with a background in exercise sciences or someone with CSCS if you want higher quality certifications.
  • FoodandFitness
    FoodandFitness Posts: 502 Member
    Hello, so what do you recommend for short women? I am only 4'11, does the 1200 calories a day apply for someone so small? I was at 162 and in about 5 months i got down to 125, My goal is around 110 and toned. Any special rules for littler women? I know it will be harder to lose the last 15. Thanks!

    You are definitely on the right path. As long as your calorie levels are giving you progress, you're doing the right thing. There are no special rules with women although y'all do tend to start off with a weaker upper body compared to my male clients, so sometimes spending a little extra TLC on the upper body can help give you more balance. Don't be afraid to lift heavy.
  • thoeting
    thoeting Posts: 89 Member
    Hey Tony

    50 year old woman who formally weighed about 250 and now around 165. 5'4". Been losing for almost 15 months, but at a near standstill over the last 6 months. Might have lost 10 pounds. At 24% body fat.

    I do cardio anywhere from 45 - 75 minutes 6/7 days a week - spinning, elliptical, running, some rowing, strength training 2/3 times a week (I lift heavy) and yoga 2/3 times a week. Sometimes do AM and PM workouts.

    Question...Is this just the speed I should expect now? Can I still lose more? Am i doing anything fundamentally wrong? Ideally, I'd like to lose 15 - 20 more pounds, but not at the expense of muscle loss

    Diary is open and I WILL take any suggestions to heart. I respect your expertise and appreciate your time.

    thanks
  • Heather1899
    Heather1899 Posts: 179 Member
    I guess my question would be...I have read that your supposed to eat 1 gram of protein per pound you weigh. Is that necessary for everyone?
    I am not vegetarian but I just avoid red meats. No real health reason, I just don't like the way they taste. I drink milk/eat cheese, I eat alot of turkey/chicken/fish in my meals, and bean soups. I know I probably don't get 180 grams of protein in a day! More like maybe 60-100. Is that bad?

    Background: Went from 312 to 180s with calorie counting & exercise. Now kind of maintaining. I don't log my calories here, but aim for about 2000 a day and right now I am doing Chalean Extreme dvds with random exercise when I feel like it-I love to roller skate and I go to Zumba for fun.
    Just wondering since I lean more towards less meat in my diet but then feel frustrated when I see people saying you have to eat that much protein and such
    Thanks!
  • FoodandFitness
    FoodandFitness Posts: 502 Member
    Hey, my question is- Is cows milk bad for you or not? I've heard so much about how bad for you it is and that we only drink it because we see it advertised everywhere.. However I have also heard lots about how humans need cows milk in their diet, especially women.

    Thanks for your time :)

    Milk is not bad for you. Drink up.
  • Masterdo
    Masterdo Posts: 331 Member
    Nice thread you got going :) You missed the Reddit-like line though, the famous "AMA" :p
  • FoodandFitness
    FoodandFitness Posts: 502 Member
    Hi Tony, thanks so much for reading this and for helping out!

    I am 16 years old, female, 5'10, 154lbs. I am at about 17%-20% body-fat depending on the calculator.

    I golf for about 1 1/2 to 2 hours 2-3 times a week, and I walk/light jog for about 45 minutes to 1 hour 2-3 times a week in addition. I go to school 5 days a week, so I am pretty active those days (walking up and down stairs, to and from classes, going out to get lunch, etc.)

    I am eating at a goal of 1,200 net calories per day, but I usually will get at around 1,300-1,500 net calories a day half the time because I need the energy. However, my calorie breakdown is usually 55% carbs, 25% protein, 20% fat. I am a lacto-ovo vegetarian so I get all of my protein (usually around 60 grams a day) from either eggs, tofu, dairy, or plants.

    I lost about 5lbs fairly quickly (two weeks), but I have been stuck at 154-155lbs for the past few weeks. What would you recommend I do?

    I would recommend you maintain your weight at 17-20% bodyfat. You have achieved a level of fitness that is the envy of 99% of people. Focus on doing well in your sports and be proud of your awesome achievements!
  • luvmydog2
    luvmydog2 Posts: 243 Member
    Hi Tony,

    Another Texan here in rainy Mountain Home.

    Just a quick question...Are "white" carbs really my enemy? Try as I might I have a hard time with whole grain breads so I just don't eat breads at all. How really horrible is a white bread sandwich every once in a while?

    Hello fellow Texan!

    White carbs are not your enemy. Whole grains and starches from vegetables come with extra micronutrients and healthy phytochemicals not found in refined grains and breads. Eat whole grains a majority of the time but be sure to have foods you enjoy too. This will help with long term compliance and therefore be healthier in the long run.

    I recommend my clients follow the 80/20 rule. 80% of the time eat nutrient-dense foods and 20% of the time (or 10-20% of your calories) can be discretionary calories.
  • sandkrain
    sandkrain Posts: 78 Member
    Hi Tony,
    First of all - thank you. It's nice to have a "qualified" resource.

    I'm female; 5'1", 49 y.o , medium frame and 148 pounds. Just started MFP and a little confused about how much to eat. I calculated my BMR from a few different sites and get about 1235. My current exercise program is 60 min step aerobics/sculpting class 2x/week(fairly intense), yoga once/week... not much else (walking dog and taking care of kids/house).

    How many calories should I be eating? Should I increase on days I exercise? % protein, carbs, fat??
    In order to be successful at weight loss - do I need to be more active?

    ALL advice greatly appreciated. THANK YOU,
    Jill (in sunny California)

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