Posts tagged nutritionist
Want to know something? Ask me! :)
What my fridge will look like when my boyfriend and I finally find our own place. We are living with my parents at the moment, so the fridge doesn’t quite resemble this, but I’m trying to make an impact on their choices. The best way, I find, to change their views on healthy living (and especially vegetarian food) is to offer to cook main meals once or twice a week.
Went to the doc again this morn about my concussion and he told me I have to take the week off work, please help keep the boredom away! :p
no-more-dreaming asked:
Hi, I was wondering if you'd be able to help me with how many calories I should be eating each day, because I've seen heaps of conflicting info about whether you should eat back the calories you used through exercise or not. I'm female, 5'9 and 63kgs, trying to get to 59kgs. I'm pretty sedentary during the day because i have a desk job, but go to the gym 4 or 5 times a week for at least 40 minutes, where I think i burn around 300-400cals (according to the equipment). I know that you shouldn't go below 1200cals, but is this net or gross? And is this too much of a deficit for me? Sorry about so many questions haha. Thanks :)
Alright, so I calculated that your BMR would be about 1500kcal per day (BMR is the energy required to sustain metabolism) which is based on weight, height and age (I used 18 as a guideline) and multiplied it by the activity factor of 1.6 (light to moderate activity) to bring you to an approx total of 2,400kcal that you will expend each day.
In order for you to lose one pound of body weight per week (or approx 0.5kg) you need to create a defecit of 3,500kcal per week therefore, a 500kcal defecit per day. So by eating 1,900kcal per day, you should lose 1 pound or half a kg per week. In order to lose 1kg per week you could cut back to 1,400kcal per day, however I wouldn’t cut back any more than this as the defecit will be too much for your body to sustain. Aim to lose the weight over about 8 to 10 weeks :)
Lunch Idea!
I absolutely LOVE pumpkin! So I made it into a yummy salad… Loads of lettuce, carrots, cucumber, 20g of low fat feta cheese and 50g of baked pumpkin. I also added 1tb of balsamic vinaigrette, was chatting to my sister when I was making it though and completely forgot two other salad favourites that go so well with pumpkin: red onion and mung bean sprouts, oh well - still delish!
nai000ian answered your question: What do my followers want to know about? I recently notice I don’t lose weight unless I cut out most/all the grains (bread,pasta,rice, etc.) in my diet. Is that normal? Disease?
Hi! Thanks for the question :) I highly doubt it is disease, it sounds more like by cutting out these grains, you are decreasing your overall energy (calorie/kilojoule) intake therefore leading to weight loss. It is important that you do consume plenty of wholegrains (swap refined grains for wholegrains, ie white rice for brown rice etc).
Also it depends on what time period you are seeing this result. If it is over a week of carbohydrate restriction, then the majority of the weight lost is from water and glycogen stores. So when you start eating carbohydrates again, your glycogen stores increase, often resulting in weight gain.
If your aim is to reduce fat, then reduce your overall energy intake and increase your energy output through exercise. Ensure that most of your energy is coming from natural sources, lots of fresh veges, fruit, wholegrains, meats. In order to calculate your ideal calorie requirement in order for you to lose 0.5-1kg or 1-2 pounds per week I would need to know height and weight measurements, and what sort of activity you do in everyday life (desk job, on your feet all day etc) and any other physical activity. Its also good to try get out there for at least 30mins each day doing some kind of exercise to encourage fat loss.
Hope this helps! :)
What do my followers want to know about?
I am a qualified nutritionist so you can ask me anything nutrition, health or fitness related… Or even about me! I don’t mind, I just really want to start interacting more on here. Let me know something about you!
