Any Dietitians, Nutritionists, Dietetic/Nutrition Students?

[fwong208]

I feel this may be a hard net to cast but I can't be the only Dietetic student on this forum....am I?

I'll introduce myself and I hope more will follow. Otherwise, I'll talk to my friend Wilson here.

BS in Food and Nutrition at good ole Brooklyn College
Currently in MS Clinical Nutrition at NYU

[fwong208]

Wilson....

[wantonebad]

Hey I'm a fit guy who works out, I'm active but I'm starting to get fat... want to help a middle-age soon to be fatty get down to fighting weight?

[fwong208]

I'd be more than happy to help! You can list your questions and concerns here. I will try my best to answer them all, or find the answers to them. If anything I can always ask my professors for their professional opinions.

[wantonebad]

Cool, so I watch what I eat, I should be around 190 I'm 5'11, but I'm about 210. I usually start my day with either fruit and no-fat Greek yogurt or oatmeal and soy-milk. a 10 am banana, then a lunch salad of green and tuna no afternoon snack but a dinner of a protein and a veg and that's it really, sometimes on the weekends a dessert splurge or a few beers. but that diet has put 20 pounds over weight in the last two years even with a 5 mile run three times a week and 4 visits to the gym to work on upper-body strength.

Think I should up my cardio? change my diet? I used to be able to maintain my weight with this routine but once I hit 45, that seemed to stop?

[withthesword]

this thread is neat :)

i'm currently starting a 4 month cycle of intermittent fasting, where my eating window is 6am to 12pm. assuming i eat nearly 100% of my required calories in that time of good complex carbs, veggies and proteins, what rate do you estimate i can cut weight at?

if it helps, i have a 3 day split for weight lifting, and i do kickboxing three days a week at two hours per session.

thanks in advance for any help you can offer!

Best Regards,

Matte

[MoBe]

Originally Posted by wantonebad

Cool, so I watch what I eat, I should be around 190 I'm 5'11, but I'm about 210. I usually start my day with either fruit and no-fat Greek yogurt or oatmeal and soy-milk. a 10 am banana, then a lunch salad of green and tuna no afternoon snack but a dinner of a protein and a veg and that's it really, sometimes on the weekends a dessert splurge or a few beers. but that diet has put 20 pounds over weight in the last two years even with a 5 mile run three times a week and 4 visits to the gym to work on upper-body strength.

Think I should up my cardio? change my diet? I used to be able to maintain my weight with this routine but once I hit 45, that seemed to stop?

If the avg. person eats only 100 extra calories a day for one year they will gain 10 lbs. over that period of time.There are not many average people it would appear,some people require more than the avg. number of calories and some require fewer calories to maintain their "ideal" weight,and if that`s not difficult enough to figure out,the target is a moving one that can be hard to keep track of as your lifestyle changes over time.

As far as I can tell from what I`ve read about weight maintenance and diet over the years,behaviour modification is the key to success,it`s very much like quitting smoking from a mental perspective,you have to motivate yourself to do it.Unfortunately when it comes to food the situation is not simply a matter of doing without something uneccessary to everyday living,daily nutritional requirements are fixed and cannot be eliminated,in other words,starvation is not an option,although some diets seem like starvation I`m sure.

If you are motivated,calorie counting,portion control and excercise can be effective in weight loss/maintenance programs for most people.A relative of mine was recently motivated by Diabetes to use these three methods to reduce and maintain his weight in order to gain control over his ability to do without daily Insulin injections.

With the help of a calculator and a little bit of motivation I reckon just about anybody can adjust and maintain their weight,as a matter of fact,if more people would use a bit more sense I reckon a couple of fast food chains would eventually be out of business.

There`s a saying I used to hear all the time at the dinner table as a child whenever the topic of weight gain came up,the translation goes like this:
"Eat half as much".................Seems simple enough until you try it.

` gotta go,it`s time for lunch.

[wantonebad]

Originally Posted by MoBe

If the avg. person eats only 100 extra calories a day for one year they will gain 10 lbs. over that period of time.There are not many average people it would appear,some people require more than the avg. number of calories and some require fewer calories to maintain their "ideal" weight,and if that`s not difficult enough to figure out,the target is a moving one that can be hard to keep track of as your lifestyle changes over time.

As far as I can tell from what I`ve read about weight maintenance and diet over the years,behaviour modification is the key to success,it`s very much like quitting smoking from a mental perspective,you have to motivate yourself to do it.Unfortunately when it comes to food the situation is not simply a matter of doing without something uneccessary to everyday living,daily nutritional requirements are fixed and cannot be eliminated,in other words,starvation is not an option,although some diets seem like starvation I`m sure.

If you are motivated,calorie counting,portion control and excercise can be effective in weight loss/maintenance programs for most people.A relative of mine was recently motivated by Diabetes to use these three methods to reduce and maintain his weight in order to gain control over his ability to do without daily Insulin injections.

With the help of a calculator and a little bit of motivation I reckon just about anybody can adjust and maintain their weight,as a matter of fact,if more people would use a bit more sense I reckon a couple of fast food chains would eventually be out of business.

There`s a saying I used to hear all the time at the dinner table as a child whenever the topic of weight gain came up,the translation goes like this:
"Eat half as much".................Seems simple enough until you try it.

` gotta go,it`s time for lunch.

Clearly you're right, I just hate the idea of actually counting calories, such a PITA! but I guess I have little choice at this stage in my life...

[MoBe]

Originally Posted by wantonebad

Clearly you're right, I just hate the idea of actually counting calories, such a PITA! but I guess I have little choice at this stage in my life...

Look at it this way,the less you spend on food the sooner you can buy your next Rolex,motivation is the key.

Recreational eating is the problem,just figure out what you don`t need and you`re half way there.

[Monte Cristo]

Originally Posted by wantonebad

Clearly you're right, I just hate the idea of actually counting calories, such a PITA! but I guess I have little choice at this stage in my life...

Freudian slip? PITA vs PITY ...

ImageUploadedByTapatalk1348523796.511814.jpg

[FeelingTheBlues]

Originally Posted by Monte Cristo

Freudian slip? PITA vs PITY ...

Attachment 316629

I think he meant Pain In The...

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[Monte Cristo]

ImageUploadedByTapatalk1348563855.884634.jpg

[fwong208]

Wow, Everyone is beating me to the answer!

Marc>What Mobe said is true. Most of the time, we do not calculate for the small amounts of calories we may eat in excess over the course of a long period. This will indeed accumulate into weight gain. It is even possible for the bacteria in your colon to break down nutrients into short chain fatty acids which eventually become food for the colonocytes and feed more calories into your body as well. I assume you are a healthy individual with no inborn errors of metabolism or have any other health issues. You could begin to count your calories and with the help of a food calorie calculator or program you could try to manipulate your diet to meet your needs.

It also seems that you are exercising regularly, so the main culprit is not burning off enough calories, I could surmise it is definitely more about the In's than the Out. Omega 3 supplement's also have been shown in studies to prevent the creation of endogenous triglycerides by working on lowering fatty acid synthase and on other processes. You may or may not find this helpful depending on your health situation.

Alcohol adds a lot of empty calories to the diet. Nearly as much as fat (Fat 9kcal per gram, Alcohol 7 kcal per gram). If you chug down a few beers. 3-5 a weekend, you are looking at ~300-600 kcal extra just in beers alone without the added benefits of other important nutrients. I hope this helps you.

Matte<Fasting is a sure bet to diminish your athletic potential. If you are exercising regularly, your body needs carbohydrates to function. As your body exercises you need to immediately feed your body carbs to replenish and maximize your glycogen stores. This means that throughout the day you need to be feeding your body, even if you are trying to lose weight. If you are training professionally and you need to cut weight to get into a certain weight class, than I am not qualified yet to administer that type of advice. But from the studies and books that I read, it is important to feed yourself throughout the day, otherwise it will significantly affect your workout performance. Studies have shown that eating regularly, and replenishing lost energy reserves maximizes performance in professional athletes. It only makes sense.

I would try to lose weight in other ways, such as tracking the calories you are taking in, and slowly manipulating the diet.

[wantonebad]

Originally Posted by fwong208

Wow, Everyone is beating me to the answer!

Marc>What Mobe said is true. Most of the time, we do not calculate for the small amounts of calories we may eat in excess over the course of a long period. This will indeed accumulate into weight gain. It is even possible for the bacteria in your colon to break down nutrients into short chain fatty acids which eventually become food for the colonocytes and feed more calories into your body as well. I assume you are a healthy individual with no inborn errors of metabolism or have any other health issues. You could begin to count your calories and with the help of a food calorie calculator or program you could try to manipulate your diet to meet your needs.

It also seems that you are exercising regularly, so the main culprit is not burning off enough calories, I could surmise it is definitely more about the In's than the Out. Omega 3 supplement's also have been shown in studies to prevent the creation of endogenous triglycerides by working on lowering fatty acid synthase and on other processes. You may or may not find this helpful depending on your health situation.

Alcohol adds a lot of empty calories to the diet. Nearly as much as fat (Fat 9kcal per gram, Alcohol 7 kcal per gram). If you chug down a few beers. 3-5 a weekend, you are looking at ~300-600 kcal extra just in beers alone without the added benefits of other important nutrients. I hope this helps you.

Matte<Fasting is a sure bet to diminish your athletic potential. If you are exercising regularly, your body needs carbohydrates to function. As your body exercises you need to immediately feed your body carbs to replenish and maximize your glycogen stores. This means that throughout the day you need to be feeding your body, even if you are trying to lose weight. If you are training professionally and you need to cut weight to get into a certain weight class, than I am not qualified yet to administer that type of advice. But from the studies and books that I read, it is important to feed yourself throughout the day, otherwise it will significantly affect your workout performance. Studies have shown that eating regularly, and replenishing lost energy reserves maximizes performance in professional athletes. It only makes sense.

I would try to lose weight in other ways, such as tracking the calories you are taking in, and slowly manipulating the diet.

Thanks Felix, if I have specific questions I'll PM you, I appreciate your willingness to share!

[fwong208]

It's a pleasure. I'm always willing to answer any questions!