Archived Ask a Dietitian 4/24/14 - 10/21/14 Topic

Dietician 05/07/14 replied to Nita
Yes this does sound confusing. One important idea to keep in mind about calories: Trying to eat back calories you burned with exercise may end up defeating your long range goals. I'd suggest taking an average for the week, which spreads out the effects of exercising 3 times/week. Start with a Sedentary activity level and add in your exercise on the days you do it (be realistic about your effort level and time spent or you could end up overestimating calories).
The best long term way to know if you are eating fewer calories than you are burning is hunger. You start feeling hungry because your body wants more fuel. The next best way to know is you lose weight.
I'm guessing (based on your stats) that if you stick to 1400-1500 calories per day, regardless of activity level on any one day, you should lose that weight.
Donna P Feldman MS RDN

U5767213 05/08/14 replied to Dietician
What to do the next day if I cheated on my diet by 900 calories? I still consumed less than it is recommended for me to keep the current weight.

Dietician 05/08/14 replied to U5767213
Just go back to your weight loss calorie level. What you definitely should NOT do is feel guilty and then start cheating more often and then give up. There are plenty of times people may go off track, from holidays to special events to trips. Just get back on track the next day.
Donna P Feldman MS RDN

Dietician 05/09/14
Hi Forum users. I just wanted to give you all two Good News stories I heard yesterday. First an acquaintance showed up at a meeting looking remarkably thinner in new clothes. Not skinny, but certainly slimmed down, and feeling good about it too. I asked her what she'd done. "Gave up all sugar" since January 1st. That was all she did. In another story, a friend's sister reportedly lost 60 lbs over 6 years. 10 lbs a year, slow and steady. While some dieters might be frustrated by that pace, she's going to keep it off because her body had time to adjust along the way. She's 60 lbs lighter now. How many failed crash dieters can say that after 6 years?
Donna P Feldman MS RDN

Dietician 05/09/14
Happy Mother's Day!
To all the moms who are trying to control their weight while raising children and dealing with a busy stressed lifestyle. Being a mother is difficult enough. Adding dieting to that mix can be tough.
To all the moms who are trying to feed their kids and family healthy food and keep them active so they don't develop weight issues.
To all the moms who are trying to help a kid who does have a weight problem. The best solution is to model good food behavior yourself and have the family focus on healthy food and activity, not "dieting".
Donna P Feldman MS RDN

KT63 05/09/14 replied to Dietician
This is what I find tricky im a mum to a little boy of five months im currently on maternity leave....unmake it a point to get out of the house as much as possible even if it's just for a walk and I do a Pilates class twice a week....breakfast and teas are pretty healthy as standard as they are prepared and planed in advance As my husband is there aswell however lunches are becoming a struggle...sometimes I don't navy lunch or lose the will power of healthy eating other times I just graze throughout the day sometimes healthy sometimes bot..im really struggling with the day time dieting whilst at home and not at work any tips????

Dietitian 05/13/14 replied to KT63
Hi U4368942, can you try setting up a meal schedule for when you are at home? A lot of folks tell me that they do better with healthy eating when at work because they are on a schedule. You could decide to stick to a regular eating schedule when you are at home.
Best,
Kathy Isacks, MPS, RD, CDE

Dietitian 05/13/14
Thanks to Donna Feldman, MS, RDN (Dietician) for covering forum while I was on vacation. I look forward to answering your questions again now that I am back!
Best,
Kathy Isacks, MPS, RD, CDE (Dietitian)

U5787484 05/13/14 replied to Dietitian
Hi- I am a 41 female, 5'4" with about 45-50 lbs to lose. I have one child age 5. A few years ago I became progressively less and less tolerant if dairy, and am now fully lactose intolerant. I am also sensitive to gluten, experiencing heartburn and stomach cramps when I eat any significant amount of bread or pasta.
I try to remain gluten free and limit dairy only to lactose-free products (aged cheddar, yogurt with live active cultures etc. I drink almond milk for calcium.

I struggle to keep enough variety in my diet. I have 3 hrs of commuting 3 days per week, work full time, and am in a Master of Law program, on my church personnel committee and a Sunday school teacher - I am constantly eating on the run and preparing - and lugging - a home made breakfast and lunch gets difficult and I end up eating poorly or not at all, or getting sick from gluten or dairy.

I would love to hear any recommendations might have for maintaining variety in gluten-lactose free diet and /or any solutions for healthy eating on the run.

Thank you!

Jessicahamilton 05/14/14 replied to Dietician
Hi I was wondering about hunger. I have been eating 1500 cals and walking 10000 steps a day and have been doing fine for a week but lost only 100g. today I am starving does that mean I should hang in there as it means my body is now ready to lose weight? Or should I eat more today?

Archived Ask a Dietitian 4/24/14 - 10/21/14