Nutritionist's Report (part II)
Here are the initial results from the nutritionist, who also included a Power Point on weight loss she presented last month to the American Association of Family Physicians (must be she knows what she's talking about!):
> Your calorie needs are between 2300 and 2900. 2300 are the days you are a couch potato and 2900 are the days you go are fairly active. Therefore you if stay that range, you should not be gaining or losing weight.
> I would recommend 1800 to 2000 kcals a day. You should be losing ~ 1 to 1 1/2 pounds a week.
Sorry to say this, but because you already lost weight, everything in your body is fighting to get it back (it's shitty - I know). So, it is better to find a good balance in the 1800 -- 2000 range that can be maintained than go low to 1500.
> Exercise - not by calories burned, but by intensity and time. You will see in the slides that you want a moderate intensity ~ 1 hour a day. You can break these up into 20 minutes sessions and build up to the time until you reach the hour. All the research shows that to maintain a weight loss and lose weight this is what needs to be done. 90% of those who have successfully lost weight and kept it off exercise ~ 1 hour a day.
> Despite what you may hear, a calorie is a calorie. You seem very knowledgeable about calories. What I would suggest is to figure out your style of eating and plug them in. You may want 400 for breakfast, 600 for lunch and 800 for dinner. Whatever works for you. It is important to keep it healthy; however, you will not stick to it if you deprive yourself of a delicious margarita when you come to see me some day! :) You need to get the fun foods in!! Check out the volumizing. We use it a lot in our program. Weight Watchers and Jenny Craig also use it.
> Do you use apps? Myfitnesspayis great and I included some others in the presentation.
> Finally, it seems your battle may be a little more on the behavior side. We can work on this :)
> Your calorie needs are between 2300 and 2900. 2300 are the days you are a couch potato and 2900 are the days you go are fairly active. Therefore you if stay that range, you should not be gaining or losing weight.
> I would recommend 1800 to 2000 kcals a day. You should be losing ~ 1 to 1 1/2 pounds a week.
Sorry to say this, but because you already lost weight, everything in your body is fighting to get it back (it's shitty - I know). So, it is better to find a good balance in the 1800 -- 2000 range that can be maintained than go low to 1500.
> Exercise - not by calories burned, but by intensity and time. You will see in the slides that you want a moderate intensity ~ 1 hour a day. You can break these up into 20 minutes sessions and build up to the time until you reach the hour. All the research shows that to maintain a weight loss and lose weight this is what needs to be done. 90% of those who have successfully lost weight and kept it off exercise ~ 1 hour a day.
> Despite what you may hear, a calorie is a calorie. You seem very knowledgeable about calories. What I would suggest is to figure out your style of eating and plug them in. You may want 400 for breakfast, 600 for lunch and 800 for dinner. Whatever works for you. It is important to keep it healthy; however, you will not stick to it if you deprive yourself of a delicious margarita when you come to see me some day! :) You need to get the fun foods in!! Check out the volumizing. We use it a lot in our program. Weight Watchers and Jenny Craig also use it.
> Do you use apps? Myfitnesspayis great and I included some others in the presentation.
> Finally, it seems your battle may be a little more on the behavior side. We can work on this :)