Weight counselor info...

SaraNoH

SaraNoH

New member
I met with my weight councelor the other day and she gave me some good information. She first asked me what my goal is. I told her i wanted to be back in my BMI. She looked that up and said that according to the BMI i need to lose about 70 pounds. but she then told me that I shouldnt be going by my BMi becasue unfotunatly it doesnt count in the fact of the body build. For example, I am six feet tall, and I have muscle on me. It doesnt count the muscle as weight as well. She said it is a good method but to not rely totally on that. She said that if i dropeed to about 200 then it would be better for me because i would probably be better healthy wise. another thing she shared with me is...i told her that i wasnt able to run just yet, but she said that if i just do some stretches then that will keep my body in tune with what it is about to do. She gave me a bunch of things to do with the ball. She said that I could start on that and then by another month or so i should be able to run...which really made me happy because i was kinda upset because i want to lose this weight but i am not ready to run and wasnt sure what all i could do. Some of the things she is having me do is write down my goals, write down my problems and find three things i can do instead and also every week i have a goal and i have to evaluate myself to see if i met that goal when i do my weekly weigh in with her. She gave me a worksheet on stress since i am working full time and in school full time as well. It lists all these things i can do instead of stressing. She said when you are at your lowest point and stressed out that is when the cravings start. If you feel a craving coming on, then do one of thses things instead. She also said to not wait until I am so hungry to eat. Because the craving will start then too and you tend to eat more and eat more of the things you shouldnt eat. She also said that you should eat more veggies than fruit because veggies have more fiber in them which makes u feel fuller faster. Fruit also has sugar in it and it should be eaten but not as much as veggies. She also said that sometimes when we have cravings we tend to eat sugary foods and that spikes the insulin level high and then it drops so fast. Sugary foods dont help us lose weight beacsue we dont feel full as long. instead of a graph that goes straight up and straight down, we want a graph that kinda stays in the middle and it like up, down, up down...but not straight up and down if that makes sense. I got lots of great information from Missy, things like how much fat should we consume..and fat compared to carbs, protein and the like....and all kinds of stuff onlow fat fast cooking. If anyone wants to know more jsut let me know..i think this is long enough. I meet with her Monday and Ill give an update on what information i got then too. have a good day everyone.
 
Wow Sara thanks for giving us all the nitty gritty. I would def. love to hear more. :) I am thinking of getting one visit with the dietician at our gym, but its not so cheap, so I'm not sure!! :) Congrats on gaining all that wonderful information.
 
Ok guys, so I went back to my weight councelor today. I got a bunch of information today that I thought I would share with you all. Here we go...Its gonna be a long post...

First of all, they calculated my average calories per day. I am aloud 2200 calories per day. They told me I needed to be on a 1700 calorie diet to get all my nutrition that I need and still be able to lose weight. She also told me that I shouldnt go any under that because then it will cause me to plateu and not lose any more weight. The reason behind all this is because my body will adjust when I dont get enough and send itself into starvation mode, which will cause me to maintain what Ive got.

Then we talked about Carbohydrates, protien and fats. What should I have and how much? She said carbs are good for you if you go for the complex carbs. The complex carbs will make your body work, which in turn burns those carbs more. The simple carbs will float thru the blood and just hang around never causing the body to work them off. Carbs are good for you, if you use them the right way. Carbs are your get up and go food. They strike the blood sugar levels high right away and eventually fall back down. which is why we should eat every 4-6 hours. (a meal i mean) They set me up on a diet which I will post at the end of this in case any one is interested. As far as protien goes, protein stay in your body about an hour before the body does anything with it. Thats why it is good to have your protien because it provides for longer lasting energy. It also takes the body longer to digest proteins. As far as fats go. The body doesnt break down fats that good. It takes the body an average of 12 hours to break down fat. Its good to wipe them out but not completely because they do provide for some energy. I also got information on fast food joints. All the nutrition facts to every place here in our town. You can also go online to the website and get all that info.

THe diet that they gave me is as follows....
They are starting me on watching my carbs and then moving on to protein and then fat. So the diet with carbs is each servings contains 15grams of carbs....breakfast-4 servings of carbs (2 starch and bread, 1 fruit, 1 milk) lunch- 4 carbs (3 starch, 1 fruit) snack-1carbs (1 fruit) dinner 4 carbs (2 starch &breads 1 fruit, 1 milk) snack- 2 carbs (2 starch &breads). I can also substitute like veggies and meat and fats sparingly in there as well. I guess its hard to see the diet without the paper/graph they gave me. I dont know how to post that on here like the picture, but if anyone does let me know and ill be glad to do so for you all. This is a good guideline for me. It will really help me out in planning my meals. Totals for the day include- carb=229grams, protein= 96 grams, fat= 55 grams. this all with 1795 calories per day...where mine would be 1700 so I would have to cut some in here also.

Just thought I would share some of this valueable information taht I got today. Sorry its such a long post, but just thought i would help out if anyone wanted the help. :)
 
Wow..awesome Sara.. man you really make me want to see a nutritionist myself!! :) I think I might have to bite the bullet & pay to see one. (darn insurance won't cover it!) Thanks for all the info again!!
 
Question - do you substitute meat for a serving of carbs, or is it meat in addition of carbs? If so, how many servings of meat?

Another question - how big is a serving of carbs? Is it like 1 piece of bread type thing (USDA serving, about 100 cals)?
 
I piece of bread equals one carb. Its like the USDA pretty much with an exception of just a few things. The answer to your other question...I substiture meat with milk and keep the carbs, because carbs is what gives you the most energy. I substitute veggies instead of fruit. Or I can just add them in once in a while just not all the time.
 
You must log in or register to reply here.
Back
Top