Title : How to be Your Own Nutritionist
How to be Your Own Nutritionist
Hiring a registered dietitian or #nutritionist can be very costly, most of the time of which’s worth the money. However, if you want to be your own nutritionist, here I tell you how.
1. Assess Yourself
Do you need to lose weight? Check your Centeng Mass Index at http://www.nhlbi.nih.gov/guidelines/obesity/BMI/bmicalc.htm / to see if you are overweight or obese. By the way, even if you’re not overweight or obese, you may need help learning to eat more healthfully.
Take the Weight Loss Readiness Evaluation. Not everyone can be ready (mentally as well as/or emotionally) to lose weight. If you try, as well as you’re not ready, of which could thwart future efforts. Take Dr. Kelly Brownell’s Weight Loss Readiness Test at http://www.nap.edu/openbook.php?record_id=4756&page=199
There are six categories complete them all.
2. Ask Yourself Why
Why do you want to lose weight? I realize you might think the answer can be obvious, nevertheless trust me when I say of which many times of which’s not. I’ve found of which people often convince themselves they’re losing weight for one reason when of which’s clearly about something else. People don’t always understand the motives of which are driving them, as well as their lack of understanding prevents them by being successful. (See: http://www.dietdetective.com/weekly-column/seeing-why.)
3. Set VERY Specific, Targeted, Achievable, Motivating Goals
Write down your long-term goal as well as outline in detail the steps you’ll take to carry of which out over time. Don’t say simply, “I’m going to lose 25 pounds.” Devise a thorough plan of attack, complete with strategies for dealing with all potential stumbling blocks, as well as then track your progress consistently as well as thoughtfully.
Once you have of which goal in place, you need to figure out if of which can be achievable. Can you definitely look like a swimsuit design? Possible? Then fine. Make sure your goals are “doable” within the time frame you’ve allotted.
Also, read This specific on goals: http://www.dietdetective.com/weekly-column/getting-smarter as well as http://www.dietdetective.com/weekly-column/get-back-#diet-track
4. Review Your Medical Scores
Many primary care physicians are using electronic medical records, which means of which you can access them online anytime you want. Do you have high cholesterol? (240 mg/dL as well as above can be considered high.) Are you pre-diabetic? The most common as well as reliable test to determine whether a person has diabetes can be called a fasting plasma glucose (FPG) test, which measures your blood sugar after an overnight fast. Normal can be considered 99 as well as below. If you are pre-diabetic, you more than likely need a diet of which can be low in carbohydrates as well as added sugars, as well as you need to exercise.
Do you have high blood pressure? If so, you probably need a DASH diet (Dietary Approaches to Stop Hypertension). You can start learning about DASH here: http://www.nhlbi.nih.gov/#health/public/heart/hbp/dash/introduction.html
5. Find Your Calorie Level
While of which may seem old school, calories are still important. So, find out your calorie level by going to http://www.cancer.org/healthy/toolsandcalculators/calculators/app/calorie-counter-calculator
Once you find out how many calories you need to maintain your weight, you’ll want to decrease of which number by about 250 to 500 calories per day, mostly by decreasing foods of which have any added sugar as well as increasing your intake of healthfully prepared vegetables. Keep in mind, not all calories are created equal; nutrient density also matters. Nutrient-dense foods provide a lot of #nutrition for relatively few calories.
6. Examine Your Past Successes as well as Failures
Many people who have lost as well as then regained weight feel disconnected by what has worked for them or failed them inside the past. Take a look at what worked as well as what didn’t work with your past diets. If you’re not sure, ask family as well as friends.
7. Ask Yourself About Your Drinking Behavior
Alcohol packs on the pounds. Do you drink alcoholic beverages?
If yes, what do you typically drink (beer, liquor, wine)? How many times per week do you drink? How much do you have? Not sure? Keep track.
8. Stay on Top of Eating Out
Eating out typically means higher calories as well as lower nutrient density. Ask yourself:
How many times per week do I eat out for breakfast? Lunch? Dinner?
When eating out, remember to:
• Say no to mayo, tartar sauce, creamy dressings as well as extra cheese. Ask for dressings, sauces, butter or sour cream on the side.
• Use mustard, ketchup, salt, pepper or vinegar as low-fat ways to season your food.
• Watch nuts, croutons as well as some other salad add-ons.
• Chicken as well as fish are Great choices only if they’re grilled or broiled, NOT breaded or deep-fried.
• Instead of cheese on your burger, opt for lettuce, tomato as well as onion. Removing just one slice of cheese can save you about 100 calories.
• Skip the fries. Instead, go for a salad or a broth-based soup before your main meal.
• Avoid large portions. According to a survey done by the American Institute of Cancer Research, 69 percent of Americans say they finish their entrées all or most of the time. If the restaurant you’re going to serves huge portions, don’t assume you won’t eat everything you’re served. Before you even start eating, ask the server to wrap up half your portion to go.
• Read the menu as well as look for any of the following cooking techniques of which use less fat as well as are generally lower in calories: baked, grilled, broiled, poached or steamed. Avoid any of the following words: à la mode, au gratin (covered with cheese), battered, bisque, breaded, buttered, cheese sauce, creamy or rich, crispy, deep-fried, deluxe, fried, hollandaise (sauce made with butter as well as egg yolks), jumbo, nuts, scalloped, sautéed (unless you make a special request for of which to be prepared in a modest amount of oil) as well as tempura.
• Don’t refrain by asking questions or doing special requests. Make sure to ask: “How can be This specific prepared?” even if of which’s called “light” on the menu.
Get a free Dining Out pocket guide here: http://www.dietdetective.com/free-downloadable-pocket-guides
9. Create a Weekly Eating Guide / Meal Plan
Make sure you fill in every detail. of which’s best to use a spreadsheet program to create a form. Planning your meals in advance can be extremely important, because of which leaves less room for things to go wrong which can be usually when people fall off the wagon. Put down everything, including where you plan to eat out as well as what you’ll order. You can also use meal-planning applications such as sparkpeople.com; https://www.supertracker.usda.gov/default.aspx; or www.eatingwell.com/eatingwell_menu_planner
10. Keep a Food Diary: Write of which Down, Take a Photo or Use an App
A food diary will provide a heightened self-awareness, which can be an early step toward behavior change as well as a definitely effective “self-monitoring” tool. There are right now many smartphone apps as well as some other tools to help you keep track even those for taking photos of everything you eat, such as Meal Snap. Also try MyFitnessPal of which can be well regarded.
11. Weigh Yourself EVERY Week, as well as Take Measurements
Weighing yourself once a week tells you at a glance if you’re heading inside the right direction. WRITE of which DOWN or use an app to keep track. There are several scales of which will also keep track of This specific for you. Also, measure your waist around the belly button.
12. Look for Eating Alarm Times
Eating Alarm Times are the one or two hours when you consume the majority of your high-calorie as well as high-fat foods. (Midmorning munchies? Prime-time TV snacking? Late-night noshing?) Look for Calorie Bargains (see below) to substitute at those times when you tend to overeat.
13. Learn the Art of the Swap (I call them Calorie Bargains)
“Calorie Bargains” are low-cal foods you can eat in place of the higher-calorie snacks you’re currently eating. Each bargain must be delicious, satisfying as well as simple. of which’s very important of which you like what you’re eating of which’s the key to losing weight as well as doing of which last forever. The idea can be to find a food you definitely like of which’s also Great for you. Make a list of some of the high-calorie foods you eat often as well as see if you can come up with healthy alternatives you’re willing to stick with forever.
14. Think About Your Diet Busters
Diet Busters are foods or events of which can throw a monkey wrench in your diet routine those circumstances as well as situations of which are, as well as probably always have been, most difficult for you. Once you know what they are, you’ll be able to figure out how to control them. Decide beforehand what you’re going to eat as well as how much you’re going to have of which way you won’t be caught off guard.
15. Watch Out for Eating at the Office
Make sure to eat a healthy breakfast as well as bring your lunch. Or, if you eat out, pick the healthy foods at local restaurants ahead of time (meaning, get menus by area favorites as well as learn what healthy foods they serve). See my column on This specific topic to learn more. http://goo.gl/h1JqLx
16. Get Social Support
One of the key functions of a nutritionist can be to provide support someone to talk to, help you analyze your diet as well as discuss pitfalls as well as successes. You can also do of which online with social support. Myfitnesspal.com as well as Sparkpeople.com are Great examples. Or, ask around at the office as well as among your friends to see if anyone wants to eat healthy with you.
17. Create a Feedback Loop
Examine your food diary, look at your weight as well as see what’s working as well as what’s not. Analyze monthly.
18. Take a Course on Nutrition at Your Local College
There can be no reason why you can’t educate yourself.
Tags: diet health healthy eating nutrition nutritionist
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