Registered Dietitian in TX here to answer questions.
Replies
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Hi Tony! First of all, thank you for doing this. It's always a relief to have someone who really knows there stuff answer questions.
To start off, I'm 22 and weight 215 lbs. (Down about 5 from where I started 2 weeks ago). I started the Insanity workout plan and I really am enjoying it and can feel my endurance getting better and my stamina. MFP tells me that my estimated calorie intake per day should be about 1230. With that background, I have a few different questions for you.
1) Do you think that I should be working out more, or is Insanity enough to see a healthy amount of weight-loss over time?
2) All of my friends/family are concerned about the amount of calories MFP has suggested, saying that it is way too little and I'm going to starve myself, what is your opinion on this?
3) As a general rule, I eat one big meal a day (400-600 calories), and spread the rest of my remaining calories out throughout the day while I'm hungry/after work outs. Is this safe/okay?
Thank you again for all your help!
Kayla
1. If you were working out none, and now you are following a routine, you should be proud of yourself and just try to maintain your good habits. Don't worry about adding in more. Insanity workouts are plenty enough. Make changes when you plateau. Cross that bridge when you come to it.
2. Your calorie levels are fine. However, you may find that you can maintain longer term if your deficit isn't so large. That being said, if you feel good and are getting the results you want, keep up your current plan.
3. The frequency and size of your meals is up to your preference. Make sure that your TOTAL calories and macronutrients are in line with your goals. However you choose to do that is totally up to you.0 -
Hey Tony,
My goal is lose 12 and reduce my bodyfat. I exercise 5 days a week for at least 1 hour and MFP says my calorie intake should be 1700. Is that too low?
Herb
Herb,
It's hard to say. If you are lifting weights, that will help change your body composition. Eating a good amount of protein, up to 1 g per pound of bodyweight can help too. If your deficit is too large, you can lose a little bit of muscle in the process. I usually recommend a 10-20% deficit for individuals trying to preserve as much muscle as possible. Closer to 10% if you're very determined, ie. a bodybuilder or someone like that.0 -
Hello everyone and thanks in advance for the help and support. I have been a member of MFP since June 2011. I love how I have learned to be more aware of my eating habits. But currently I weigh 130 pounds (133 on a bad day). I am 5 foot 6 inches tall (incase you wanted to know). I started Jillian Micheal's 30 day shred (my second time) and I rarely eat what I have burned. I am supposed to take in 1200 calories a day. I have not seen a difference in the scale for a while, working out or not, my weight doesn't budge. Do you think I am eating too little and should up my calorie intake. I just thought that maybe my body thinks 1200 is not enough and is storing every thing I eat. I don't know what to change and where to begin. ANY help would be great.0
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Hi, Im 5ft7, 304lbs, female,
Can i have some opinions on my calorie intake please, I just want to make sure what my calories are supose to be, I exercise 3 times a week, mainly walking, 1-2 hours a time moderate 3mph?,
I am supose to be around 2100 to lose according to this website, but im eating way below that, I am not hungry at all cos the foods im chosing are keeping me fuller for much longer,
I believe im getting all my nutriants,fibre,calcium,protein,vitamins etc..I am drinking water just keep forgetting to add it to my diary
My portion sizes are a lot smaller as as some are aware i have a lapband, due to a leakage i put the weight back on,
Anyway i need a new band & im helping the procedure by losing some weight & getting used to smaller portion sizes
Im drinking wine & eating chocolate on my calories (not every day)
The deficit you choose to set should be based on your ability for long term compliance and what works for you. If you can eat less and maintain that, you are doing just fine. It sounds like your micronutrients are in balance. So in other words, if you are eating less, losing weight, and doing fine, keep at it.
Thank you so much Tony really appreciated your comments x0 -
I want to lose the fat in my thighs, but gain muscle mass at the same time. I am currently trying to stay around the MFP recommended limits for everything except protein, which i try to take in about 100grams a day (i weigh 105 lbs.) Should i take in more of anything else besides protein to gain muscle mass? ( i lift heavy 6 days a week and do cardio for at least 20 minutes every day).
Losing fat and gaining muscle are two different goals with 2 different requirements.
If you want to lose fat, reduce your calories and continue to lift.
If you want to build muscle, increase your calories and continue to lift.
It just depends on which goal you'd like to work toward first.0 -
Hi Tony,
I've been here for 5 weeks now and have lost 10lbs so early progress is good. So far all I'm doing is watching the calories and not worrying too much about the macros, though I do keep an eye on saturated fats and fibre.
I'm 46, 5-3 tall and am at 182lbs with another 41 to lose to take me to the very top of my BMI range. My health is good, though I do have problem knees and feet which i'm hoping weight loss will help with. The only exercise I can guarantee is 2 x 15 minute walks each weekday, though I do more than that wherever possible.
Would you recommend that I actually start paying attention to the macros, or making any changes to them? Is there a good/typical carb/protein/fat ratio for general weight loss?
Grateful for any advice.
Eventually, you'll want to start paying attention to your macros. Do this when you're ready and when you think you can be consistent and keep up with long-term compliance.
I recommend 1g protein per pound of lean body mass up to 1g per pound of bodyweight. .45g of fat per pound of LBM up to .45 to .5 per pound of bodyweight, and fill in the rest with carbohydrates.
This usually comes out to be between 25-35% for each macronutrient category.0 -
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.
Thanks for clearing that up, I was going to tell a friend whose only eating 500 cals and running 5 miles a day to take a diet and exercise break, but I'll tell her to stop being a fatty and eating so much
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Hi thanks for offering tips and advice! My question is about sugar in my diet. I get most of my sugar from fruits and dairy in my diet, should I limit these to lose the last 10 lbs and drop 2% BF? I usually eat a banana each day (I know they are high in sugar but I love them) and another serving of fruit and usually 2 servings of dairy. How much natural sugar is too much if I just want to lose the last ten?
SW: 160 lbs
CW: 148 lbs
Height 5'3"
Est BF: 26%0 -
Hello everyone and thanks in advance for the help and support. I have been a member of MFP since June 2011. I love how I have learned to be more aware of my eating habits. But currently I weigh 130 pounds (133 on a bad day). I am 5 foot 6 inches tall (incase you wanted to know). I started Jillian Micheal's 30 day shred (my second time) and I rarely eat what I have burned. I am supposed to take in 1200 calories a day. I have not seen a difference in the scale for a while, working out or not, my weight doesn't budge. Do you think I am eating too little and should up my calorie intake. I just thought that maybe my body thinks 1200 is not enough and is storing every thing I eat. I don't know what to change and where to begin. ANY help would be great.
Start by taking your body fat% and some circumference measurements around your body. Right now, you are within a healthy weight range for your height. I would focus on eating for maintenance and improving in your workouts. The 30 day shred is nice, but have you ever considered a structured weight lifting program? If you built muscle and lost fat, staying around the same weight, you'll achieve a look that would be very impressive! You're already doing great, so keep up the good work, you should be proud of yourself.0 -
I have been eating right and excercising for the past 3 months. I work out with a Trainer, see my Dr. once a month (Lupus) and see an RD.... so really no question, but a big THANK YOU! I have never been able to lose weight consistenly. I am learning so much about diet and nutrition, and how to be healthy. My RD is a GODSEND! And just FYI Rangers are douchy because they CHOKED, and NOLAN RYAN being the best player ever in baseball certainly would never have anything to do with that... he is just the money man now! LOL (remember you said you would not argue!)0
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I have lost 18kgs (40lbs) and looking to lose 9-15kg(20-30lb) more... I am quite liking the look of my body.. when I do lots of weights the scale doesn't move, but gives me the biggest inches lost.
To lose weight AND inches, Should I lower the weights or increase the cardio intensity?
Keep your weight lifting where it is, and don't be afraid to to even lift heavier. You will achieve the weight and inches lost with your diet. Right now, I would just give it a few more weeks and see if you don't drop some weight too. If you're at a plateau, try a slight (10% or so) calorie cut.
If I lifted any heavier pretty sure my form would go out the window, I'm training strength at the moment, to failure
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Are there any foods I can eat to help my thyroid or increase metabolism?? I have a very hard time loosing weight because of this issue0
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Oh thank goodness! I can't afford to go to a dietitian so I'm glad you're here.
I started in March 2012 at 206 lbs and am now hovering at 178-180 for about the past 5 wks. I'm not eating over 1500 calories a day, but cannot seem to get out of this plateau....PLEASE HELP!!!
What can I do to get going on the losing train again? I have about 40 more lbs to go but I'm stuck!
Meant to tell you I'm 33 yrs old, 5'2", with a BMI of 32.9, not sure of body fat %.0 -
What is the best way to lose belly fat? My daughter has pcos and can't seem to lose lower ab fat no matter what diet she has tried. Do you think gluten free is probably her best bet or is there something more effective?0
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WTH... *bump*0
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hi thanks for doing this. I have been trying to plan my meals ahead of time with no luck. Could you give me some tips on meal planning0
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I downloaded the app a while ago but started using it yesterday.... I have been working out for almost two years now doing the P90x and Insanity... At first the weight started coming off quickly and then this last year I have put on some 15 lbs but I've been working out 6 dAys a week and try not to eat too much... My scale has been stuck for the pAst 6 months and won't budge no matter what I do!!!!! I need some help and motivation because I feel like giving up!!! If any of u has tried these workout u know how hard and intense they are... This is y I'm getting so tired because I feel like no matter how hard I push myself my scale won't move!! I have done extensive research on the Internet about how many calories I should eat and BMR and BMI and Harris Benedict equation but I'm not sure if they are correct or not.... Everyone says something different... Help!!!! By the way I'm 27 and 5'3" and weight 150-153 lbs... After doing all those equations it said that I had 110.9 lbs of lean muscle mass and about 41 lbs of fat... How do I lower my fat %? It's at 27% and says its acceptable but I want to loose at least 20 lbs of fat... Everything I'm doing is not working help!!! Do I need to eat more? Eat less?0
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Hi thanks for offering tips and advice! My question is about sugar in my diet. I get most of my sugar from fruits and dairy in my diet, should I limit these to lose the last 10 lbs and drop 2% BF? I usually eat a banana each day (I know they are high in sugar but I love them) and another serving of fruit and usually 2 servings of dairy. How much natural sugar is too much if I just want to lose the last ten?
SW: 160 lbs
CW: 148 lbs
Height 5'3"
Est BF: 26%
There is nothing inherently wrong with sugar.
Sugar and other discretionary calories can be kept around 10-20% of your total calories and still leave you enough room for more "nutrient dense choices"
If you are already on a low calorie diet, and you can't reduce your protein or fat at all, carbohydrates- and therefore sugars, would be the first choice to eliminate. So cut out sugar if you want to, if you like it, leave some in. Overall to achieve a weight loss, you need to simply eat less calories.
Great job on your weight loss so far!0 -
Hi there!
Thank you for doing this!
My name is Abhishek and I have a few questions...
First off, I am 31 years old, 5' 11", and last weigh in 2011 Nov 231 pounds. I have been using myfitnesspal since September only and have 8 inch & visibly lost weight .
I am diagnosed as diabetic in 24 July with fasting sugar as 226 & PP sugar as 376.after which I was shifted to diabetic diet & walk .recent test are below 110 fasting & PP below 140.
1)I don't know my body fat percentage?
2) How to incorporate more protein in my diet and less carbohydrates as I am a vegetarian.
I also am wondering what an adequate amount of exercise is for me as I am a full time professional and have a very busy home life, I want to be able to make time to workout enough, but am not sure what IS enough...
And lastly, would It be possible to control/reverse diabetics.
Thank you so much,
Abhishek0 -
bump0
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Are there any foods I can eat to help my thyroid or increase metabolism?? I have a very hard time loosing weight because of this issue
Are you taking medication to control your thyroid imbalance? That's the only way to do it, there are no foods that correct thyroid imbalance.
If you have a slow metabolism, you can increase it by being more active and exercising.0 -
Hi, Tony! I'm 4'10, 43 years old, 133 pounds and very confused. I want to lose about 15 more pounds, but it has taken me about 7 months to lose my first 15. My doctor told me that for my height I should be eating about 1000 calories a day. I can't do it! My BMR is 1214, so I'm currently trying to stay under 1200 calories a day, but when I do eat under 1200 calories the MFP always reminds me that I'm not eating enough calories and could be at risk for starvation bode.
Generally I'm still hungry, so when I exercise (about 3 - 5 times a week, walking/jogging, etc.,) I usually eat back my calories. I just read on your thread that I shouldn't do that. I do not have a gym membership and that is not an option, but I do have some dumbbells and some workout videos that I use sometimes. What can I do to speed up my fat loss?...or do I just need to keep doing what I'm doing?0 -
Oh thank goodness! I can't afford to go to a dietitian so I'm glad you're here.
I started in March 2012 at 206 lbs and am now hovering at 178-180 for about the past 5 wks. I'm not eating over 1500 calories a day, but cannot seem to get out of this plateau....PLEASE HELP!!!
What can I do to get going on the losing train again? I have about 40 more lbs to go but I'm stuck!
Meant to tell you I'm 33 yrs old, 5'2", with a BMI of 32.9, not sure of body fat %.
You need to decrease your calories f you've been plateauing. Make sure you are logging the correct portion sizes. I would recommend exercising if you're not already doing so.0 -
What is the best way to lose belly fat? My daughter has pcos and can't seem to lose lower ab fat no matter what diet she has tried. Do you think gluten free is probably her best bet or is there something more effective?
Well, first it's a lot harder for someone with PCOS to control hunger, so long term compliance with lower calorie diets can be very difficult to maintain. Gluten free (unless she is diagnosed celiac/gluten intolerant) is not the answer. I would need to know more details about her current regimen to give any detailed answer to your fat loss question. If she eats and exercises in the right amounts, she will lose fat.0 -
hi thanks for doing this. I have been trying to plan my meals ahead of time with no luck. Could you give me some tips on meal planning
Yes, I think meal planning is one of the best things you can do when getting started.
1. Start smaller. Maybe you could just plan your breakfasts and start nailing those down before you add in lunch and dinner. Build up to your bigger goal.
2. Have a flexible plan. I always like to have a plan A and a plan B. Plan B is usually something super convenient but still does the job.
3. Be realistic. Only pick foods you know you will make and eat.
4. Prep ahead. Get your chicken prepped and marinated, slice your veggies, etc. or whatever you need to do for the next day. Pack a lunch!0 -
Bump0
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I downloaded the app a while ago but started using it yesterday.... I have been working out for almost two years now doing the P90x and Insanity... At first the weight started coming off quickly and then this last year I have put on some 15 lbs but I've been working out 6 dAys a week and try not to eat too much... My scale has been stuck for the pAst 6 months and won't budge no matter what I do!!!!! I need some help and motivation because I feel like giving up!!! If any of u has tried these workout u know how hard and intense they are... This is y I'm getting so tired because I feel like no matter how hard I push myself my scale won't move!! I have done extensive research on the Internet about how many calories I should eat and BMR and BMI and Harris Benedict equation but I'm not sure if they are correct or not.... Everyone says something different... Help!!!! By the way I'm 27 and 5'3" and weight 150-153 lbs... After doing all those equations it said that I had 110.9 lbs of lean muscle mass and about 41 lbs of fat... How do I lower my fat %? It's at 27% and says its acceptable but I want to loose at least 20 lbs of fat... Everything I'm doing is not working help!!! Do I need to eat more? Eat less?
Keep using the app. The weight isn't going to fly off, but MFP is really the best thing you can be doing to understand your habits and what you need to do when you plateau.
1. Keep logging
2. Be honest with yourself
3. You will get better at this over time
Just stay consistent with logging and give it some time. You'll lose bodyfat. If you don't lose any weight after about 3-4 weeks, cut your calories about 10-20% and go from there.0 -
Hi there!
Thank you for doing this!
My name is Abhishek and I have a few questions...
First off, I am 31 years old, 5' 11", and last weigh in 2011 Nov 231 pounds. I have been using myfitnesspal since September only and have 8 inch & visibly lost weight .
I am diagnosed as diabetic in 24 July with fasting sugar as 226 & PP sugar as 376.after which I was shifted to diabetic diet & walk .recent test are below 110 fasting & PP below 140.
1)I don't know my body fat percentage?
2) How to incorporate more protein in my diet and less carbohydrates as I am a vegetarian.
I also am wondering what an adequate amount of exercise is for me as I am a full time professional and have a very busy home life, I want to be able to make time to workout enough, but am not sure what IS enough...
And lastly, would It be possible to control/reverse diabetics.
Thank you so much,
Abhishek
Congrats on bringing your blood sugar into normal levels! It appears you are well on your way to beating diabetes!
High sources of protein for vegetarians can include eggs, dairy, beans, soy, and protein supplements like powders and bars.
If you're not exercising any right now, start with something small but significant like a brisk walk for 30 minutes 3x per week. Build up from there once you get consistent.
I think in your case, it would definitely be worth an investment to get a personal trainer. At least short term. You could get your body fat measured and get some help in developing a good exercise program for yourself.
Finally, consider just being more active. Get a pedometer or download a pedometer app and start tracking your steps.0 -
Are there any foods I can eat to help my thyroid or increase metabolism?? I have a very hard time loosing weight because of this issue
Are you taking medication to control your thyroid imbalance? That's the only way to do it, there are no foods that correct thyroid imbalance.
If you have a slow metabolism, you can increase it by being more active and exercising.
yes I am but I hate taking meds.. ohwell..0 -
Hi there, fist of all thanks so much for doing this it is very generous of you. i would really appreciate it if you could take the time to help me out with my question.
Im 27 years old, female, 163cm and 54kgs i have spent the last few years trying different diets and and got down to 50kg which is my goal weight but gained it all back of course, i have worked out at the gym off and on for the past year but only recently started doing weights because im much more focused on being healthy and looking toned rather than just slim, im really looking to lose a dress size not so bothered about the kilos
I want to get rid of the muffin top/jiggly arms! but ive been eating at between 1200-1400cals per day for past 3 weeks and lost nothin actually put on like a kilo, is this my metabolism fixing its self after so long eating low cal, or poswsible muscle growth from starting weights? just a bit unsure. any advice you have would be so helpfull. thanks so much in advance. oh just to add my workouts consist of at least an hour of cardio and weights 5 days a week (for the past 3 weeks) 0
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