Way To Be Healthy
6/19/14 at 07:38 AM 0 Comments

Can You Be Your Own Nutritionist?

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Weight Loss Nutritionist

Do you want to eat healthier, but do not know how? Is a nutritionist out of your price range? Did you know you can be your own nutritionist? Here are a few tips that will help you make better food choices and learn how to be your own nutritionist. Are you ready to take control of your health?

Assess Your Health

The first step in becoming your own nutritionist is to assess yourself. Do you need to lose weight? You can check your body mass index to see if you are medically overweight or obese. Just remember, you do not have to be overweight to eat healthy. You should eat healthy at any weight.

Figure Out Your Reason

Is there a reason you want to lose weight? The answer to this question may seem obvious, but most people do not know the true reason they want to lose weight until they answer this question truthfully. Most people do not understand what motivates them to lose weight. This lack of understanding is why most people fail their previous weight loss attempts.

Set Specific Goals

Your goals should be targeted, motivating and achievable. Do not set impossible goals. You should write down long-term goals and create detailed steps on how you are going to reach that goal. For example, if you want to lose 25 pounds in six weeks. Create a detail plan that is complete with strategies. The plan should also account for all potential stumbling blocks. When you figure out a plan, assess it. Is it doable? What is motivating you to achieve the goal?

Access Your Medical Scores

Ask your primary physician if there is an electronic medical record for you. Check to see if you have high cholesterol and if you are pre-diabetic. A fasting plasma glucose (FPG) test measures your blood sugar to test if you have diabetes. A normal test has a blood sugar lower than 99. If you are pre-diabetic you need to lower your carbohydrates and sugar intake and exercise. If you have high blood pressure, you should start the dietary approaches to stop hypertension diet.

Your Level Matters

Calculate your caloric level. You can do so at http://www.cancer.org/healthy/toolsandcalculators/calculators/app/calorie-counter-calculator.

You can find out how many calorie you need to consume to keep current your weight. If your goal is weight loss, you should reduce that caloric intake by 300 to 500 calories a day. Lower your intake of foods with added sugar and increase your consumption of healthy vegetables. Pay attention to the nutrient density of all the food you consume. You want to eat good calories.

Do a Weight Loss History

Examine your past successes and failures with weight loss. What made you stop and regain weight? Your friends and family can also help you with this step.

Watch Alcohol Consumption

Alcohol can help you gain weight. Do you drink any alcoholic beverages? If so, what do you drink and how frequently and how much do you drink? If you are not sure, keep track of your alcohol consumption.

Stay in for Food

Eating out can be harmful to your health. Most foods are high in calories and low in nutrient density.

Keep track of how many times per week you eat out for breakfast, lunch and dinner.

Here are a few tips for eating out.

  • If you do eat out, do not use mayo, tartar sauce, creamy dressings or extra cheese. Ask the wait staff to put it all dressings, butter, and sour cream on the side.
  • If you want to season your food, use ketchup, mustard, salt, pepper or vinegar.
  • Chicken and fish should be broiled or grilled. Fried foods are a no-no.
  • Do not add cheese to your burger. Tomatoes, lettuce and onions are better. One slice of cheese can equal 100 calories.
  • Do not eat fries as a side dish. Get a salad instead.
  • Only eat small portions. Avoid eating big portions.

Plan your meals

Creating a weekly meal guide can help you stay on a healthy diet. You can use a spreadsheet to fill in every detail of your meal. This should include three main meals and two snacks. This creates less room to deviate from your diet. Your details should include the locations of where you plan to eat.

Keep a food diary

You can go old school and write down what you eat. You can keep a photo diary by taking a picture of what you eat. You can also use an app on your smartphone to keep track of what you consume. The goal is to increase your self-awareness.

Measure and Weigh Yourself Weekly

You need to know how you are coming along in your program. You can only do this if you know your current weight and measurements. You can compare these to your previous ones to make sure you are still going in the right direction. Keep a weight diary. You can write it down or use an app to keep track of your progress.

Binge Moments

You should look for time when you tend to overeat. Do you eat too much for your midmorning snack? Eating alarm times are times where you consume a lot of calories and fat. Look for healthier foods to curb your hunger during these times.

Get Used to Calorie Bargains

Swap out your high calorie foods with a healthier alternative. The key to making a calorie bargain work is to find a food you like that is just delicious as a high calorie food, but the new food has less calories and has more nutritional value.

Figure Out Your Diet Boosters

Diet boosters are foods you cannot resist or events that cause you to overeat. Thanksgiving is an example of a diet booster. Figure out ways to approach events differently. When you figure out what foods tempt you off your diet, you are able to gain more control over your cravings.

Bring Your Lunch

All the healthy kids bring their lunch to work. It helps you watch what you eat, and you are not tempted to eat out.

Build a Support System

You need your friends and family to provide social support for you. You need someone to talk to. You can discuss what’s working and what is not. Any pitfalls that may occur can also be discussed. It is a way to help you handle being your own nutritionist.

Do Feedback

Every month, you should analyze your food diary and your weight chart.

Nutrition for newbies

Take a college course on nutrition at your local college.

If you follow all these steps, you can learn how to be your own nutritionist. It may be difficult at first, but once you fall into the routine, it will get easier, and you will get healthier.

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