I’ve been working with a nutritionist to lose 15 pounds (I’m a size 10 trying to get to a size 6 for, ahem, professional reasons). Yesterday, she laid it on me: my full nutritional plan. Here are the guidelines.
- Journal every morsel you put in your mouth. This includes time of day, hunger level, if I’m sitting or standing, where I am and with whom, and my mood. It’s a bit eye-opening, let me tell you. I eat more junk when I’m with my kid; I eat really well in front of friends and my peers. I usually eat only when I’m hungry, unless I’m stressed, and then I eat a little more. If I’m sad, I eat a lot more. (I’ve only been sad once so far while doing the journal, but boy did I plow through the fridge.)
- Do cardio four to five times per week. We had a rather large debate about this as exercise falls into my area of expertise. I recommend that people should do 150 minutes per week to maintain weight and 200 to 250 minutes per week to lose weight.
- Do resistance training twice per week. We argued on this one, too. She thought it was too much; I insisted we add it. (I do it, anyway. I love Pilates, and mostly I just wanted credit for what I was already doing. Plus, resistance training is really important; I’ll need toned abs when I’m skinny!)
- Eat nine servings of fruits and vegetables. Yup, that many…
FYI, the US Department of Health and Human Services recommends between 4 and 5 1/2 cup servings of fruit and between 4 and 5 cup servings of raw vegetables (or 1/2 cup cooked.) Fruit and vegetable juices don’t count!
My nutritionist’s theory is simple: fill up on fruits and veggies and you won’t bother to eat all the starchy stuff people tend to go for. My typical breakfast is shredded wheat, a little granola on top, and skim milk. Today it’s a big bowl of blueberries and whole wheat toast.
I’ll be doing the Couch to 5K training run tonight with my family so there’s my cardio for today, and I’ll be sneaking in Pilates between clients, as usual.
I have a deadline for the fall to be at a certain weight. It’s non-negotiable and it involves a good bit of money if I get it together, so I’ve got a pretty good incentive to stay the course. My downfalls are that I’m social and I go to parties where there’s pretty good food to snack on and alcohol and I overeat a little at night. For the record my BMI is at the high end of “normal weight” and I’m looking to bring it down to the low-ish end of normal.
We’ll see how I do. Wish me luck. If you’d care to join me, let me know.