For Weight Loss
Body weight is determined by the balance between “calories in” and “calories out”. When the goal is weight loss, a calorie deficit is required. One of our Registered Dietitians can work with you to develop a plan to reduce your calorie intake in a way that still provides healthful nutrition without leaving you hungry. Your recommended menu will work be enjoyable, varied, and tailored to your likes, dislikes and general lifestyle. The goal is to create a habit of “healthy eating” of the sort that you can maintain for the rest of your life.
All of our nutritional advice is provided by Registered Dietitians. This is the highest level of qualification available to individuals who provide nutritional advice requiring a Master’s Degree and completion of a licensing process supervised by the state We’ll help you set reasonable goals for weight loss and make the kind of lifestyle modifications necessary for long-term success. Generally we will recommendations an overall energy deficit of 500 to 1000 calories per day, resulting in a weight loss of 1 to 2 pounds per week. Half of this deficit will be from additional exercise and half will be via a reduction in calorie.
We do not use very low calorie diets (200-800 cal/day). They can produce dramatic short-term weigh loss, but in the long term they are neither healthy nor effective. They lower your Resting Metabolic Rate (RMR) which makes it increasingly difficult to maintain the correct caloric balance as time goes on.
Our primary tools in creating the necessary calorie deficit will be portion control and the generous use of foods such as fresh fruits and vegetables that contain few calories relative to their volume and nutritiona content. If done properly, this should not require that you go around feeling hungry, ever. Total fats will be limited to about 25% of calories and most fats will be of the heart-healthy unsaturated variety. The plan will also make use of whole-grain carbohydrates and lean sources of protein such as legumes, fish and low-fat dairy. With our program there are no special foods or supplements to buy. We only recommend natural, whole foods suitable for the entire family. In fact, other members of the family may benefit from your new focus on healthy eating just as much as you do.
Decreasing calories does not mean giving up taste, satisfaction or even ease of meal preparation. There is no list of foods you can “never” have. For certain calorie dense items the rule may simply be “not as much and not as often”.
Your RD will start the process of working with you by trying to learn as much as she can about your current eating patterns and past history. We’ll talk about the onset of weight gain as an issue; your weight gain/loss patterns, environmental eating triggers, instances of excessive or disordered eating, and so forth. We’ll talk about the incidence of meals eaten away from home, fast foods, and any special needs you may have. Another subject will be your attempts to lose weight in the past, the number and types of programs you’ve tried, and the success you’ve had with these previous efforts.
To Maximize Health
Having your weight under control is no guarantee that you eating a healthful diet. There are only two fundamental things that you can do for health – exercise and eat a healthy diet. Let us help you with your diet as well as with your exercise program. We can have a Registered Dietitian come to your home, analyze your current eating patterns and nutritional intake and make whatever recommendations are necessary to maximize the nutritional content of your meals.
The dietitian will develop a complete eating plan, provide healthy recipes as well as go over restaurant menu to help you make healthy choices. If you like, she can go through your pantry and discuss the pros and cons of the things you’re currently eating, go to the supermarket with you, whatever it’s going to take to get you where you need to go. For further information, please give us a call on 703-904-0053.