Thoughts? Topic

Dietitian 03/03/10
Dear team members,

How are things going? I see some folks have lost weight. We are now entering month 3 of the year. Any thoughts to share about weight, food, nutrition, or activity?

Kathy

Dietitian 03/16/10
Hi Team,

How are things going? Want to share any news?

Best,

Kathy

Dietitian 03/26/10
Hi folks,

Give me an update! I see from progress that folks are mostly meeting goals - anything to share?
Best,
Kathy

Teelameer 03/29/10
Well, I went to a doctor who specializes in weight loss. The only carbs I'm allowed to eat are from veggies. No pasta, bread, rice, oatmeal--starches. And I'm supposed to increase my activity gradually. (Think office chair potato). I'm ok with the food 'cause my friend came over and helped me get organized. I'm actually enjoying some of the meals. Which is great cause I'm the one who hates food! But getting the activity in is killing me. I'm parking further away. I take the stairs occasionally--arthritis in my knees so I tend to baby them. And I'm still doing Zumba. But WOW! How in the world do people get 10,000 steps in per day and still keep their day job? Not really complaining though --ok, a little, cause I'm up to 15 lbs weight off. :)

Dietitian 03/31/10 replied to Teelameer
Sounds like your doc put you on a low carb diet. You will lose weight quickly - it works as an appetite suppressant and you will create a large calorie deficit. The trick is to keep the weight off once you gradually transition to adding more carbs back (the healthier whole grain kind). Your doc will have a plan for that (this is a gradual change to diet but it is where people get into trouble).

I think it is great that you are getting more exercise. 10,000 steps does take a lot of time (5 miles or so) but it is a great goal to eventually reach for both weight loss and for weight control. Not everyone will achieve it...and as I mentioned in another post, the bottom line is calories. You have the advantage of tracking while you follow your doc's plan.

Exercise: many people, as they increase their fitness, can do higher intensity exercise so that they can burn the same amount of calories in less time. However, it takes time to build fitness. Many folks make the mistake of going from coach potato to 100 mph: they start with activiites that are too high in intensity and then get injured or simply do not sustain their exercise program. Lower moderate intensity exercises such as walking are excellent since most people can do them AND sustain them for long enough timeperiods to burn a decent amount of calories. Some will argue that lower-moderate intensity exercises will also keep you in the fat burning zone. There is some debate about that but the main point is, the more consistently you can maintain a calorie burning activity, and get enough time in, the better you will be at burning calories to meet your weight loss and maintenance goals. I hope that makes sense.

Follow your doc's plan and keep me updated!

Best,

Katherine Isacks, MPS, RD

Teelameer 03/31/10 replied to Dietitian
You mentioned appetite suppressant. Here's my problem. I never have an appetite. So, my doc is making me at at 7, 9:30, 12, 3:30 and 7. I'm having a really hard time doing this. Like today's food. End of the day and I have around 1000 calories. I can't remember exactly how much but it's less than 1200. I am not hungry. Any suggestions on ways to be hungry? I thought that regular eating would boost my metabolism. Does that take awhile? I don't want to slow down because I don't eat enough. Later tonight, I'm going to have the whey protein you suggested with my soy milk and some peanut butter to flavor it. Any suggestions on how to make yourself hungry?

Dietitian 04/03/10
I would be try to eat according to your recommended schedule even if you are not hungry, given how low your intake is right now.

Are you trying to eat foods that you dislike? You are losing weight, that is for sure. I do think you should eat even if you are not hungry if you are at that low of a caloric intake - remember, you'll lose muscle along with body fat with an intake too low. Also, an intake of 1000 calories for a person of your height (5'9") is not likely to meet nutrient needs (e.g. vitamins and minerals). Are you looking to see if your needs are close to being met?

Boosting metabolism and hunger are not necessarily linked. Appetite is complex. Some people are ravenous when they create a large caloric deficit but some people do not notice it at all. And the reverse is also true (caloric surplus will not always decrease appetite or hunger).

Palatable foods with flavor could stimulate your appetite if activity is not already doing that. Variety will as well. Eating in an environment that is relaxing and comfortable is also important.

I would definitely try to get enough protein and supplement that as you mentioned if you are not getting enough from food. Are you taking a vit/min supplement? Do you track your nutrient intake and share this info with your doc? If you are staying on this diet for a while, then please be sure to share these concerns with your doc.

I hope this helps you and others in similar situations.

Best,

Katherine Isacks, MPS, RD

Teelameer 04/07/10
I do share my intake with my doc. She's saying much the same as you...YOU Have to EAT! But your explanation about the appetite and activity is very helpful. Basically, I have to let my mind lead until my body figures out what is going on. One thing that help was getting a food processor. I have TMJ so chewing all of these raw veggies was killing me! But with them already chopped up fairly fine, a lot of the pain with eating is gone. So, my salads are now starting to be much more attractive and appetizing! One more hurdle down. : )

Dietitian 04/11/10 replied to Teelameer
The food processor is a great tool. Also, soups & stews help soften both fruits and veggies too. Great work around - glad things are going better.

Dietitian 04/19/10
We are into the 4th month of the year. How are you all doing with your plan?

With warmer weather comes more opportunties for physical activity. Don't forget that gardening is actually considered a moderate activity. Anyone who has ever created a garden from scratch can attest to that!

I want to hear from team members - how are things going?

Best,

Kathy

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