Sharing Info from My Nutritionist- Slow Weight-Loss/Low Metabolism, Helpful Tips That Work

Hi! I had nearly 100 lbs to lose, and have been losing very slowly, so I decided to see a Nutritionist for advice. I've averaged 1 lb. a week or less ever since the 2nd month here, doing all I'm supposed to do- including heavy weights and walking, etc.

This is a laboriously copied hand-out that was given to me by this professional Nutritionist/Dietitian/RN as an aid to help me lose better with my slow loss rate. She was very happy with my current loss-rate, as very healthy and likely to be more successful over time, as it caused me to learn new habits for a longer period of time vs. a fast loss that might not teach me how to maintain or sustain my losses. Her experience was that slow was more lasting, which is what I want! However, she understood my desire to try to lose a healthy 2 lbs. a week if I could, while I still have about 65 lbs. to go. I understand slowing down as I lose... but not so soon, lol!!!

This is copied word-for-word from her, not me, so please don't take offense at her strong feelings! I seriously wanted help, and paid for it as a sacrifice at this time for my resources, and I wanted to share the advice I received with anyone else who is frustrated like I was. I added a few thoughts, and marked them with (*...) so it is clear, I hope, that it is me at those points.

I may have a slow metabolism and/or a low-acting thyroid, she agreed, but understood that I couldn't afford testing at this time. As long as I am still losing, she said I'm fine. Also, as my metabolism is probably slow-as proven by over 6 months of low loss rates- I'm not burning as many calories as the burn rate tools here say for me, so my true deficit is guess-work. She wants me to get a heart rate monitor to help me with this. As long as I'm not losing over 2 lbs. a week and eating 1200 calories or more daily, I won't be in danger of starvation mode- which was a major reason for my visiting her. That really troubled me- and hindered me from increasing the cardio she has now said I should increase. As CC has taught me so much already, cardio was the only real change she could tell me to make! Now I can, without fearing a over-sized deficit or starvation mode, as long as I am sensible, of course!!!

CC got GOOD GRADES!!!!

I don't know if this will fit in the text allowance, yet, so I'll see what happens when I try to post it!!!

Here is the 4 pages, 3 hours of typing, labor-of-love!

Burn Fat Faster!

ONE or TWO meals a day is a disaster. If you haven't been eating at least three times a day, you are causing serious damage to your metabolism.

True, calories count. But the amazing thing about eating frequently is that IT MAKES YOU BURN MORE CALORIES! Five or six meals a day accelerates your body's natural rate of burning.

If skipping meals is the cardinal sin of fat burning and muscle building nutrition, then skipping breakfast is a capital crime suited for the death penalty! And yet "everybody" is doing it! When I analyze nutrition programs for my clients, one of the most common errors I see is skipping breakfast or eating it late, around 10:00 a.m. or even later. "I don't have time" is usually the excuse justifying this unforgivable blunder. ( She's REALLY TOUGH on this, isn't she!!!) Let's take a close look at the devastating impact this lack of planning and discipline has on your fat loss efforts:

If you're still not convinced yet that eating six times a day is worth the effort, then this ought to hammer the point home for you: Here are the seven reasons why frequent meals of the proper quantity and quality will turn your body into a turbo-charged fat burning machine!

1. Frequent eating speeds up your metabolism due to the thermic effect of food.
2. Frequent meals prevent binges and control cravings.
3. Frequent meals help maintain high energy levels by regulating blood sugar and insulin levels.
4. Frequent meals are ANABOLIC: They help promote muscle growth by regulating insulin levels and providing a steady flow of amino acids into muscle cells. (*This may be why she said I could grow muscle, and encouraged me to maintain my heavy weight lifting efforts!, though I'm in a calorie deficit- but, I do believe it can't be much muscle growth?)
5. Frequent meals are ANTI-CATABOLIC: they help promote muscle growth by preventing muscle breakdown (you stay in positive nitrogen balance).
6. Frequent eating promotes better utilization of nutrients.
7. Eating smaller meals more frequently reduces fat storage through portion control.

* whew! I'm NOT a typist, lol! *

The perfect meal size

Ok, so now you know all the reasons why you must never skip meals and why you must eat small meals every three hours. The next question is, "What is the definition of a small meal?" Well, if you've done your calorie calculations already then this is very easy to figure out.

On average, the optimal intake to lose fat is about 2400-2500 calories per day for men and 1500-1600 for women. (* I was recommended 1200 here at CC and by the Nutritionist, as I am 45 and small framed, usually sedentary, so she said adjust these figures to 1200 calories for me, and agreed with my 1350 +/- on my gym days. Adjust as you need to for your own calorie level.) Naturally if you are a serious athlete or bodybuilder with high activity levels, these calories will be higher. To get your ideal calorie intake per meal is easy; simply divide your total daily calories by the number of meals you are aiming for (preferably five or six).

Men:

Average optimal caloric intake for fat loss=2400

Desired number of meals=5 or 6

Target calorie intake per meal=400 to 800 calories per meal

Women:

Average optimal caloric intake for fat loss=1500

Desired number of meals=5

Target caloric intake per meal=300 calories per meal

(* She loved my mid-morning Fiber One cereal mixed with 7 raw 'chunked' almonds and a Tbsp. of dried fruit for about the ideal 150 calories snack. With my 1200 calorie level, 150 for a snack is what she recommended for me.)

As you can see, these are fairly small meals. Now let's take a look at the calorie contents of some sample meals you might encounter while eating out:

• Big Mac and large fries=980 calories
• Denny's Grand Slam Breakfast=1100 calories
• Porterhouse steak, steak-house size portion (one pound)=1150 calories
• Spaghetti with tomato sauce, restaurant serving a93 1/2 cups)=850 calories
• Medium movie theater popcorn with butter=1100 (*Wow!)
• Chinese/Kung Pau chicken with rice (1 order)=1620 calories (*Wow!!!)

The problem is obvious: Most people are over-eating, big-time! (And these examples aren't even including drinks or desserts.) An average restaurant meal, whether we're talking steak, breakfast, Italian, Chinese, or fast food, can easily top 1000 calories. An average sized meal for fat loss is 300 calories for women and 400 calories for men, based on five or six meals per day, respectively. Even if you have a large frame and you're highly active, the upper end of the calorie range for fat loss is usually around 400 for women and 550 for men. Your objective is to never, ever eat huge meals- not even on a "cheat day." It's permissible to enjoy cheat foods occasionally in small amounts, but NEVER binge or stuff yourself-EVER! Always spread out those calories! (* Wanna eat the whole cake??? I guess you need to freeze it and take at least a week/month/year? One small piece at a time...lol!!! She's SERIOUS!!!)

>>> Taper your calories: Make breakfast your largest meal and dinner your smallest.

Although these "average" caloric amounts were divided evenly in each meal, there's one small adjustment that can increase your fat loss even further; it's called "calorie tapering." There's an old saying, "Eat breakfast like a King, lunch like a Prince and dinner like a pauper." This arrangement of meals from largest to smallest is wise advice. The typical eating pattern of the average American is; no breakfast or skimpy breakfast like a bagel or doughnut, then a big lunch, usually fast food or cafeteria food, concluding with a huge dinner and a late night snack. (* ouch!)

>>> Start eating early in the day and eat your last meal at least two or three hours before bedtime.

Ideally, you should begin eating early (6:00 a.m. to 7:00 a.m. or earlier), so you can fit in five or six meals and your last meal falls two to three hours prior to going to sleep. If you sleep in and miss your first meal, or wait until late morning or early afternoon to start eating, you're leaving a gaping hole between meals. This gap can be 16-20 hours long if you haven't eaten since six or seven the night before. This sends you into starvation mode and causes an incredibly catabolic (muscle-wasting) state. Yes, this means you must become a morning person if you're not one already. (* pitiful wail!!! I'm a 'Night-owl!!!') Brian Tracy, one of the world's leading experts on personal achievement said, "In my studies of successful people over the years, I have never found any highly successful person who was a late riser." Get up early and start eating early! (* snif! )

So, with our slight adjustment for a smaller evening meal and a larger first meal, our sample day might look like this:

Men/2400 calories/six meals:

• Meal 1: 500
• Meal 2: 400
• Meal 3: 400
• Meal 4: 400
• Meal 5: 400
• Meal 6: 300

Women/1500 calories/5 meals:

• Meal 1: 375
• Meal 2: 300
• Meal 3: 300
• Meal 4: 300
• Meal 5: 225

* Me/1200 calories/5-6 meals:

• Meal 1: 300
• Meal 2: 150
• Meal 3: 300
• Meal 4: 150
• Meal 5: 300 or split into a meal and a snack=300
• Meal 6: 150 for gym days, protein shake

>>>Maintain a consistent eating pattern seven days a week

Consistency is the hallmark of all people who successfully lose body fat and keep it off. Because most people work on a regular schedule Monday through ?Friday, it's often easier to follow the meal frequency guidelines on the weekdays. On weekends, it's tempting to sleep in, miss meals or fall off your regular schedule.

>>> How snacking fits into the fat loss-eating plan

Most people's snacks of choice are refined carbohydrates and fatty foods such as crackers, cookies, candy, muffins, potato chips and pretzels. This is largely because "carbo snacks" are so readily available (it's not like you can grab a chicken breast or Salmon steak at the checkout counter of a convenience store!) Eating "carb snacks" by themselves is not a good idea. On the fat loss-eating plan, usually you won't want snacks because you'll be eating meals so often that hunger and cravings between meals will be a thing of the past. If you make healthy choices and stay within your calorie limits, snacks are perfectly acceptable if you want them. Some of the best snacks include fruit, raw vegetables (carrots, celery, cauliflower, etc.), nuts and seeds (in small quantities) non-fat or low-fat cottage cheese and non-fat or low-fat sugar free yogurt.

>>> Transition gradually into five or six meals a day if you find frequent eating difficult.

If you find it too difficult to eat five or six meals a day right from the start, you may need to use a transitional period. If you've only been eating two or three times a day, there's a simple way to get started on the habit of frequent eating: Continue to eat your three full meals per day, properly combined with a lean protein and a complex carbohydrate. Then simply add two or three snacks; one in between each full meal.

Transitional menu plans

Men/2400 calories/six meals

• Meal 1: 575 (breakfast)
• Meal 2: 225 (snack)
• Meal 3: 500 (lunch)
• Meal 4: 450 (mid aftern. meal)
• Meal 5: 425 (dinner)
• Meal 6: 225 (evening snack)

Women/1500 calories/5 meals

• Meal 1: 400 (breakfast)
• Meal 2: 175 (mid morning snack)
• Meal 3: 400 (lunch)
• Meal 4: 175 (mid aftern. snack)
• Meal 5: 350 (dinner)

(* adjust to your own calorie level!)

A "snack" such as a piece of fruit, is only 60-110 calories, and does not by itself constitute a full meal by the standards of this program(it's not a full "meal" without protein). However, it does get you into the habit of eating frequently, and that would be a start. (Snacks such as non-fat cottage cheese or non-fat yourt with a scoop of protein powder would provide more calories and a solid serving of protein). As you get accustomed to eating more often, you can progress to four full meals and finally to the more effective habit of eating five or six meals, each containing a lean protein and a complex carbohydrate.

FAT BURNING AND FITNESS TIPS

• Increase aerobic activity (cardio) for at least 30-45 minutes, 5-7 days a week! Increase your intensity in spurts during your work-out for even more fat burning powder.
• Watch less T.V. and do less of other hobbies that require you to sit on your behind, especially if you have a desk job. (* Lol!!! Typing this has taken me over 2 hours now!)
• Use metabolism-stimulating exercise such as weight training exercises that utilize large muscle groups like the back and legs. High rep compound leg exercises (squats, lunges, leg presses, etc.) are particularly effective for this purpose.
• Restrict refined carbohydrates (i.e. white bread, white rice, sugar, chips, cookies, cake, etc.), and eat more whole grain products. (i.e. whole grain bread, brown rice, oatmeal, barley, whole wheat pasta, and other whole grain products. Kashi makes good whole grain cereals, granola bars, and other whole grain products).
• Be consistent and persistent. You must be very consistent and diligent in eating and exercise habits 24 hours a day, 7 days a week, 52 weeks a year. Going on and off diet and exercise programs will never work for you to achieve your goals. Make it become a part of your lifestyle. Even if it takes you longer to lose weight than others, stick with it. Remember, patience is a virtue that you must cultivate!

I hope this helps!!! I'm working for a Happy, Healthy New Year!!! Wooo Hooo!!! Love CC!!!!

Sincerely, 2beittybitty

Edited: Tried to fix goofs and spelling, lol!

I applaud you for your weight-loss!! I tried doing the low carb diet. It seemed to work well. I lost about 30 something pounds, but then after a year I gained it back.

I started a new way of losing weight called nutritional cleansing, and I lost 17 pounds and 30 inches all over my body in 15 days. If anyone wants to know where I got the nutritional cleansing products just ask. I think I still have the information on where to get it.

I'm thinking about starting exercising at the gym. I haven't exercised yet, but I think if I do start I will lose even more weight. I'm going to continue the nutritional cleansing, but exercising can't hurt.

Does anyone know what qualities I should look for in a fitness center? I mean where I live there are so many  fitness centers and I don't know how to choose which one to go to.

I'm going to try your 5 meal deal.  as for working out 5-7 days, impossible.  3-4 days is all i can hope for.  thanx for sharing

Hi! My "Early-Bird-ness," is slipping tonite! Up exercising on my rebounder, lol!

I forgot the info on exercise was in this, so I just re-read it to find what you were referring to. She DID have that!

If it would help you-I know everybody can't exercise daily! I don't on Sundays! I wondered if you'd like to try something I'm doing now? I have a cheap pedometer... I aim for the recommended 10, 000 steps a day, and have found it a GREAT incentive to add walking in the day... I see my efforts add up, instead of,"Know it would be good, but... don't actually do much."

Maybe there is something that has worked like that for you? I'm enjoying this so much, that I thought I'd delay shutting down for the night to share it! Thanks for posting!

Thank u! best stuff ive heard in awhile

Dear 2BB,

I just joined this website and I want to thank you for taking the time and effort to provide such good information.  I've been trying to lose weight solo and I'm frustrated because of the slow weight loss.  I weigh 182lbs and should lose 55lbs.  I had given myself a year but at the weight loss rate I was experiencing it seemed as though it would take 2 years+.  That made me feel frustrated, and to add to my frustration  I have arthritis in my back and knees, so, there are some exercises I cannot do, especially for my abs that are so-oo in need of help.  I go to the gym and do cardio on the treadmill or bike and I do strength training.  However, I wasn't counting my calories, although I was eating healthy, i.e., whole grains, mono fats, low to no sugars, fish, poultry.

I'm going to include the frequent smaller meals into my improved health plan.  And, I will try to take it just one-day-at-a-time. I hope the best for you, and keep striving.  

Welcome to CC, counselor1!!!

I believe you'll enjoy the support here!

You sound like you'll truly succeed- losing and maintaining- with your already-steady healthy approach and determination! Feel free to check out the Going4Gold thread, over in the Motivation forum, if you'd like a group to share your successes and commiserate your frustrations with this year, esp. for your new phase of calorie counting! (The logging really  helps with that, I love the grades!) Everyone is welcome! We have slow-weight-loss buddies and regular folks, too. We're not a big group... quite young, actually! Just, some of us... ahem... a few of us... sorta'... might seem...ahh...to, ahhh... well,... talk a bit much...???? (Guess who!!!)

The Boss-- as I call her, lol -- is very sensible, and no-nonsense in her attitude, and I believe you'll enjoy that, as I do. 

Lurking is fine, too! But, if we can help, join in with us! We'd love ta' have you!

P.S.-- If you want advice on safe exercises for your limits, try searching in the forums for advice given to others, or ask in the Health forum if you can't find just what you need.

Thank you soo much for the info!!!

Well, I've been lurking for just over a week and this is the first thread that I've not only read in its entirety, but felt compelled to respond to.

Firstly, thank you for taking the time to share this info with us all. Like many here, for me it's been a long battle to lose weight, maintain weight loss, change lifestyle etc. etc. etc. Whether what your nutritionist tells you is a universal truth or not is irrelevant really. We're all different and must find what works for us. This thread is another option, something else to try and if it works, then that's great.

I have to say that the only times in my life I have gained or lost weight in a significant way, it has been related to hormonal changes (puberty, pregnancy, end of breast feeding, hysterectomy), although during those times my eating habits and physical activities also changed, so relating the weight losses / gains to these events specifically is impossible.

Being overweight and knowing that you are not cheating is no comfort when every health care professional you meet assumes you are lying. This is the reality for many of us. OK, so that balance of what we eat and what we burn is true, but it doesn't add up textbook style for everyone. My brother in law is a computer programmer who sits at a desk all day, every day, eats about 3000 calories in two meals and snacks, none of it healthy and is underweight. We're lucky here in the UK that thyroid testing is free and his thyroid, like mine, is normal (not that I'm suggesting his lifestyle is healthy, by any stretch of the imagination).

I've had about 10 different GPs during my life and only 2 have acknowledged that this is not about me sitting on a sofa stuffing my face with chocolates. My metabolism adjusts so quickly to what I do with it that starve or feast I can maintain my weight for years. The one and only way I have found to control it is to 'listen' to my body, whilst at the same time being aware that sometimes it's not my body talking to me. It's the little me who grew up in a house where dessert was reward for an empty plate.

I can tell when I am hungry, thirsty, need to exercise and need to stop and it's taken me 5 years to learn. I started at 270 pounds (19 stone 4 in UK speak) and I'm now 216 pounds (15 stone 6). That actually equates to 2 stone in the first two years, 1 stone in the next 18 months and 12 pounds over the last 18 months. It's slow but it's going away, although I've learned so well that it's automatic, so eating less or exercising more is really hard-going when my body is all out already.

My point (finally - got a bit carried away on a rant there - sorry) is that there are things we can do to speed up the weight loss, trick our metabolism if you will, but eventually we will need to find a means to maintain it that works. Nutritionists, like all professionals, follow the dominant theories of the day and know what they're talking about in that context. For all of us it remains that we will just have to 'suck it and see'.

Original Post by bullydude3:

I applaud you for your weight-loss!! I tried doing the low carb diet. It seemed to work well. I lost about 30 something pounds, but then after a year I gained it back.

I started a new way of losing weight called nutritional cleansing, and I lost 17 pounds and 30 inches all over my body in 15 days. If anyone wants to know where I got the nutritional cleansing products just ask. I think I still have the information on where to get it.

I'm thinking about starting exercising at the gym. I haven't exercised yet, but I think if I do start I will lose even more weight. I'm going to continue the nutritional cleansing, but exercising can't hurt.

Does anyone know what qualities I should look for in a fitness center? I mean where I live there are so many  fitness centers and I don't know how to choose which one to go to.

I think the most important attribute to a fitness center is location and cost, so that you go!  Sometimes we can focus on all of this other stuff but the cost is outrageous or the center is so far away we never go.  I go to 24 hour fitness, I paid 300 for 3 years (waaaay cheaper than monthly) and for the rest of my life it's $49 a year.  It has EVERYTHING I need.  Some 24 hour fitnesses can get really crowded though, you can do a free trial period.

deb248211,

i totally agree.  thanks for sharing, and thanks for your post.

deb248211,

Thanks for sharing...!

Whew- you and I may have much in common! I've felt the  rejection of, "She's Gotta' be piggin' out!"- from most all but immediate family- as they KNEW I didn't!

You've given me some new angles to consider- and I'm still tweakin', lol!  I spoke to the Nutritionist again today on some issues I've seen in the forums lately, and I'm continuing this guideline as it's been working well for me, and adding some more advice. Hopefully the extra cardio I've started and the tweakin' will help some more!

Rant away!!! We live in a time that gives us  plenty  of frustration, lol!!!

*Mollymouser says ranting burns calories-- I Wanta'  believe it, lol!!! * 

Thanks a load for sharing this....I have started my journey to losing 100+ lbs and this is helpful.  I have had a hard time getting up to calorie count (once I cut out fast food and most fats from our diet....making low fat low cal meals).  I haven't got to the 6 meals a day thing.....I find with my working out and drinking tons more water, I'm not as hungry.....I guess it's all in the training my body as to what I need....thanks again!!!

Glad you're here!

I'm down almost 37 of my 100 this morning-- and the slow has been good for me, though frustrating, lol! It's been very helpful to share the journey here at CC and LEARN so much that has made me the healthiest and most satisfied that I've ever been in my life-- at 45!

I manage 5 meals usually, and 6 on weight lifting days, with my 1200+ calorie budget, and healthy snacks are 2 of them. Good habits are my key to lasting success, so I'm trying to enjoy the journey as I go slow, and firmly establish all the things that are helping most... practice makes perfect, lol! Slow means lot's of practice time! 

And, because I feel good, the time doesn't feel so long, either-- esp. when I consider I'm better every day-- when I would have been much worse by this time!  

Learn all you can from the great resources here, and you'll really succeed all-the-way, forever! I'll be glad to help and share your success here at CC!

Edited goof, lol!

Wow, you are a star to do all that typing for us! I copied it and saved it in my documents folder to refer to again and again. It's so clear! And so helpful! Especially the caloric breakdown of the meals, takes the guesswork of how much I should be getting at each meal. Just forced myself to make breakfast of egg white and veggie omelet (no oil or butter in the pan - sure it sticks a bit, I scrape it off and call that extra flavour!) when normally I'd have subsisted on herbal tea until lunchtime.

 Thanks for taking all that trouble on our behalf and sharing the information you had to pay for. Much appreciated! 

I'm new here and I am happy that I found this thread!  This information will definitely help me in my 2008 goal!  Thank you soo much for taking the time in providing this invaluable info! 

Thanks so much, can I be your friend?

Thank you so much for that.  It came at a perfect time because I have been eating three meals consistently for a while and today I didn't eat breakfast until like 11 o'clock so I just combined it with lunch - NOT GOOD OBVIOUSLY - so this was really a good reality check to change up the way I'm doing things!!! Thank you x1000!!

Great info!! Pretty much all the same that my dietician told me...but it's really good to hear again! Thanks for sharing this info! :)

I should add that the one thing I did change was eating breakfast - I miss it very occasionally now whereas prior to the last 5 years I rarely ate breakfast.

That said my diet is a bit 'angels and demons' - I eat bran flakes, weetabix, shredded wheat or similar for breakfast with fresh or dried fruit and low fat yoghurt or milk.

However, my favourite food is cheese - since I've been on CC I've had cheese on 6 out of 15 days instead of every day. Even then it is in spite of my body, which tells me cheese is bad without CC needing to. 

Very informative post! I've actually been adopting this method myself recently and together with 4 days/wk intense cardio/weight training, i've definitely been losing weight. I actually find it really easy to eat often!!! Couple of things i'd like to add (sorry if been said b4 in this thread, haven't read all the replies!):

1. I've found that reducing carbs in the evening really helps. I read somewhere that our bodies don't need the carbs then and as such it tends to be stored (as fat).

2. The calorie tapering method is interesting as well. This does make sense. The other thing i read about was calorie shifting - due to this "starvation mode" that our bodies go to when you reduce your calorie intake too much, one way they say you avoid this, is to eat more calories every 3 or 4 days to shock your body into never going into starvation mode. Whether this is true or not is another matter, but it's another interesting take on things i thought i'd mention :)