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!

All the information that you provided was excellent. Thank You, I will definantly use them to jumpstart my goal of losing 40 lbs.

 

Wow, I really appreciate you taking the time to type this out to share it with us!  That is so generous of you!  Thank you.

Wow... great advice. I have come a long way to go from "owl" to "lark"... so now that I have got that down, it's time to conquer the King Breakfast; Prince Lunch; Pauper Dinner thing. MAN... it's so HARD to eat breakfast, I simply can't stomach food until 10 AM or so, so I'm trying a couple of glasses of soymilk. Protein has always been my downfall.

 

Thank you so much for your hard work typing this out.

I think breakfast is mainly a myth promoted by the breakfast food industry.  People who are hungry at breakfast time should eat breakfast.  People who feel a little sick if they try to force down breakfast should eat when they get hungry.  There are many norms. 

I also think that breaking up your exercise into smaller segments throughout the day is MORE IMPORTANT than breaking up your meals.  What I see is that people who do one hour of strenuous exercise and are fairly sedentary the rest of the day have a much harder time losing weight than people who are active all day.  I think it's because their metabolism can sink pretty low when they are not active.  

 

I am not a breakfast eater, never have been. Can't stand anything before 11 AM! But I do have to say that eating something small, not necessarily first thing, but before 10 AM, was absolutely critical to my weight loss success.

Trouble is, since going on maintenance I've slipped back into old habits... me bad... and I know it's got potential to undo me. Without breakkie, I end up ravenous and I know I eat more at lunch and dinner than if I'd just had even a 150 calories in the AM. Needn't be huge.

As for breaking up exercise into smaller segments, I read somewhere (I think it was Covert Bailey) that this is the best approach for someone who is obese and new to exercise. It's not so much about revving the metabolism, it's more about being gentle and going easy to slowly build up fitness. Has to do with the difference in recovery rates for fit vs unfit people. Can't remember all the details though. It made sense. Whereas if you are already fit, it's not quite as nessecary; that's when you want to work more on endurance... and you can't develop endurance in 15 minute increments.

You may be right about the exercise! I've seen where 3x 10 min. is just as effective as 30 min.... Contrary to what I was told 11 years ago. Your reason may be why... Makes sense to me!

My youngest daughter was told by her Dr. that she  MUST break her meals into several small ones, or her low blood sugar problem would turn into diabetes... Skipping meals and eating too much at a time when she did was causing her pancreas to work too hard- and fail... I'd never heard of that! She's a typical young lady, skinny and not eating properly, working hard in the emergency room as a tech- walking around 17 miles a day by her pedometer! Her usual day would just about kill me, lol!

I do believe everybody is different in some ways, but maybe some part of the info will be helpful in another way?

I'm liking the "Lark" vs. "Night-Owl" now!!! "Lark" is a great name, meechity, Thanks!

Thanks for responding- I'm intrigued by the exercise metabolism idea...!

Hi, jenmcc! We're posting together, lol! That's interesting and makes sense, too. Thanks for sharing. I'd like to learn more about that as I'm very sedentary by nature, and fear losing ambition once I reach my goal! You'll get back on track soon- good habit's will kick back in after all these holidays end! Hang on!

Thanks for sharing and typing all that out! Very informative.

thanks for all your work and putting all this information in one place.

i share your experience, s-llllow weight loss in spite of the calorie deficits and working out. i am diagnosed officially as hypothyroid and on a thyroid replacement but need to monitor. always something to consider.  

thanks again! 

This is absolutely wonderful information, thank you so much for taking the time to type all of this up!!!

This is great!  I joined today and will start tomorrow using this guideline.  Thanks for the headstart!!!

Here is a very interesting study about sitting and fat burning. Basically, any time we sit for a prolonged period, our body's ability to burn fat virtually shuts down.

http://abcnews.go.com/Technology/DyeHard/Stor y?id=3922069&page=1

So if we work out hard at the gym for an hour or more but then sit the rest of the day, we are not burning nearly as much fat as if we were up moving around a bit the rest of the day.

My best educated guess is that all these "calories burned" calculations are just part of the story. Scientists are still learning about the details of our metabolism and fat storage.

thanks a lot!!! this was awesome and will definitely help me out!

Thank you so much for the info!!

 They always say to eat 5-6 small meals a day, but I always wondered how you were possibly supposed to transition into that. This answers a lot of my questions!!

* snif! *

Sorry, moonduster- nice name!- link was changed and I couldn't find it!

Sounded interesting, * snif! *

I'll try to work on that, too. The "Lark" from "Night-Owl" is going surprisingly well!

Thanks for the nice comments, everybody!

I got the lark and owl terms from a college professor of mine - a morning class that I was perpetually late getting to (pajamas and all). :P

He was a great professor and said that he understood how difficult it was for people to transition to morning-ers... but he said "trust me - once you're out there, doing the career thing, it will come naturally. Watch and see."

He was so right. I am tired at 10:00 at night - when 5 years ago that would be the "morning" of my wakefulness!

 

*edit: I might as well mention my college diet consisted of mainly coffee and cigarettes. I was a total wreck. Thinner, but disgusting. I would never bargain for a smaller body by injecting it with constant filth like that ever again.

Thank you, meechity-

You've encouraged me! Glad you're on a healthier track! So many never find good health. I like the image of a "Lark," better, too!

THANK YOU

Helpful Information!

WoW!  Thanks so much for he useful information!!!  I just tagged this!

I have always heard that 5-6 small meals works best.  That's really hard for me...so what I do is snack throughout the day.  Fruit, natural trail mix, carrot sticks, celery, cherry tomatos, yogurt, etc. and eat smaller 'main' meals.  My problem is eating more calories in the morning, less at night.  I have never been a breakfast person!  I love dinner though!  It's tough.  Slowly converting though!

I am also not a morning person AT ALL!  I am a total night owl!  It's everything I can do to get up in the morning and make it to work on time!  Today however I forced myself to get out of bed a few minutes earlier and did 15 minutes of cardio before work. *pats self on back!* I'm going to do this for a week and then increase my early rise and morning cardio by 5 additional minutes the following week and so on.  I think gradual is best - you don't shock your body (or your mind) so much!

I trained myself to get up early before...it can be done.  Eventually you do get used to it.  It takes time though.  Increase your rise gradually - you will get used to it!

Again...thanks soooo much for this information!  That was very thoughtful of you to take the time to share this with us! 

 

This is very helpful. I appreciate very much you taking the time to type it out and share it with us.

My weight loss has been slow and frustrating as well. I'm much more hopeful though now. Thank you. :)  

You rock for sharing. Nutritionists are very pricey and at 168 and hour by me you saved me big time. I should sit down with one, but on a school teacher salary you know how it is. THANKS!