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Judykrause 02/11/11
To reach my target goal, other than reducing caloric intake, how much exercise and what type and how much time/day do I need to participate in? My current weight(guestimate) is 175, target goal is 120. I am 50 years old.

Dietitian 02/11/11 replied to Dd1122
MyNetDiary uses the Institute of Medicine's DRI equation to set weight maintenance calories, given the overall activity level you set in Account tab (web) or in MY PLAN in the apps.

I generally recommend that folks set their activity level to "sedentary" (which includes all activities of daily living, including walking up to a mile during the coures of a day).

Our system calculates calories for weight loss based upon that weight maintenance goal. It takes off 500 calories/day from maintenance if your goal is 1 lb/week wt loss. 1000 calories will be taken off for 2 lbs/week weight loss, and only 250 calories will be taken off for 1/2 lb/week wt loss.

The 1200 calories level is a generic goal for weight loss for women. In my clinical experience, it it typically too low for taller women, or women who are already over 200 lbs. The calories deficit is very large, and many women have problems meeting nutritional needs as well as feel too hungry over time to sustain that. However, many women who are shorter or whose body weight is not too high to start with might do fine on 1200 calories/day. I personally, could never consume 1200 calories a day - it is far too low and I'm 5'6" tall.

You should check your BMR calories in the DETAILS tab (measurements) and see what that is. If 1200 calories is lower than your BMR, then I wouldn't try to follow a 1200 diet. BMR can also be found in MY PLAN in the apps. BMR is also an estimate, but it is a reasonable level to use for not dipping below.

Let me know if you still have more questions. Please read the articles on the main website for more info and tips: http://www.mynetdiary.com/diet-and-weight-loss-resources.html

Best,

Kathy Isacks, MPS, RD

Dietitian 02/11/11 replied to Judykrause
Hi Judy, to lose weight you have options but the safest and most effective way is to create a calories deficit by eating fewer calories and burning more calories from exercise.

Ultimately, creating enough of a calories deficit, over time, is what causes weight loss (3500 calories deficit = 1 lb wt loss, this is also achieved by aiming for 500 calories deficit daily).

Healthy eating habits that allow you to sustain your calories deficit will be more effective than trying to follow an unsustainable plan that has you eating so little you are always hungry (and always cycling between overeating and undereating).

Please read my articles on the main webpage to help give you ideas on healthy diet and how to achieve a calories deficit: http://www.mynetdiary.com/diet-and-weight-loss-resources.html

Balanced diets: http://www.mynetdiary.com/foods-nutrient-needs.html and http://www.mynetdiary.com/choosing-a-diet.html

Basics of energy balance: http://www.mynetdiary.com/customizing-calorie-goals.html

Let me know if you have more questions. Welcome to MyNetDiary! Be sure to read the thread for new MyNetDiary Members.

Best,

Kathy Isacks, MPS, RD

Dietitian 03/01/11
Welcome, MyNetDiary Newcomers! Please be sure to read my articles on meal planning, nutrition, and exercise. They are found on the main website: http://www.mynetdiary.com/diet-and-weight-loss-resources.html

Do you know that MyNetDiary has a blog? We have a wonderful writer on staff (Ryan) and I contribute to the blog as well. We typically have new posts every Tuesday and Thursday. Here's the link: http://blog.mynetdiary.com/

It is especially important that you understand how to personalize your weight loss goals as well as nutrient goals. At the very least, read my article "Customizing your caloric goals:" http://www.mynetdiary.com/customizing-calorie-goals.html I will be updating this article in the next few weeks, but for now, it has some important basics on weight control.

Ultimately, you have to find out what works best for you by recording your food intake and physical activity on a regular basis and tweaking your goals as you go.

We all need inspiration, feedback, and sometimes, just a good listener! Take advantage of our Community Forum. When you want a focused support group or team, please consider looking through the existing groups and teams first and see if you want to join. Most groups are open but some are closed. If you want to create your own group, you can do that too and invite others to join you.

If you have questions for me, then please feel free to post me a question on "Ask a Dietitian." I also review the other public forum topics and post there too.

Sharing info with other MND members: Go to MND web version. Go to the forum post of the person you would like to friend. Click on their nickname on the upper left hand corner of the text box. You will land on their page. Scroll down and then change the attitude toward this person from "neutral" to "friendly." Once you do this, you can set your Information Sharing options for them in your Community Profile. The default is not to share data. You can change that option so that you share your data with all members, or only share with members who you are friendly with.

If you want to share info with me, then my nickname is "Dietitian." I think we all benefit from sharing info with each other so we can learn from each other.

We also post on our Facebook page: http://www.facebook.com/mynetdiary

And on Twitter: http://twitter.com/mynetdiary

I will periodically repost this same message so that new members can see it. Please forgive the repeats.

Best,
Kathy Isacks, MPS, RD
Consulting Dietitian with MyNetDiary

Dietitian 03/09/11
Welcome, MyNetDiary Newcomers! Please be sure to read my articles on meal planning, nutrition, and exercise. They are found on the main website:http://www.mynetdiary.com/diet-and-weight-loss-resources.html

Do you know that MyNetDiary has a blog? We have a wonderful writer on staff (Ryan) and I contribute to the blog as well. We typically have new posts every Tuesday and Thursday. Here's the link: http://blog.mynetdiary.com/

It is especially important that you understand how to personalize your weight loss goals as well as nutrient goals. At the very least, read my article "Customizing your caloric goals:" http://www.mynetdiary.com/customizing-calorie-goals.html I will be updating this article in the next few weeks, but for now, it has some important basics on weight control.

Ultimately, you have to find out what works best for you by recording your food intake and physical activity on a regular basis and tweaking your goals as you go.

We all need inspiration, feedback, and sometimes, just a good listener! Take advantage of our Community Forum. When you want a focused support group or team, please consider looking through the existing groups and teams first and see if you want to join. Most groups are open but some are closed. If you want to create your own group, you can do that too and invite others to join you. PLEASE READ THE FAQS PAGE ON TEAMS AND GROUPS SO YOU UNDERSTAND HOW TO ADVERTISE OR HIDE YOUR GROUP! HERE IS THE LINK TO THE INFO: http://www.mynetdiary.com/helpCommunity.html

If you have questions for me, then please feel free to post me a question on "Ask a Dietitian." I also review the other public forum topics and post there too.

Sharing data with other MND members: Go to MND web version. Go to the forum post of the person you would like to friend. Click on their nickname on the upper left hand corner of the text box. You will land on their page. Scroll down and then change the attitude toward this person from "neutral" to "friendly." Once you do this, you can set your Information Sharing options for them in your Community Profile. The default is not to share data. You can change that option so that you share your data with all members, or only share with members who you are friendly with. If you want to share info with me, then my nickname is "Dietitian." I think we all benefit from sharing info with each other so we can learn from each other.

We also post on our Facebook page: http://www.facebook.com/mynetdiary

And on Twitter: http://twitter.com/mynetdiary

I will periodically repost this same message so that new members can see it. Please forgive the repeats.

Best,
Kathy Isacks, MPS, RD
Consulting Dietitian with MyNetDiary

Heycamster 03/20/11
Wall Street Journal article introduced me to this site and it seems robust enough initially - I am very hopeful. Looking forward to networking here to learn from other users' experiences and reach my weight-loss (and lifestyle change) goal!

Dietitian 03/21/11 replied to Heycamster
Excellent! Glad you found us. Be sure to read my post to newbies (directly before this one). Feel free to post on existing threads (search box is helpful to find popular topics) or create a new thread.
Best,
Kathy Isacks, MPS, RD
Consulting Dietitian with MyNetDiary

Dietitian 03/23/11
Welcome, MyNetDiary Newcomers! Please be sure to read my articles on meal planning, nutrition, and exercise. They are found on the main website:http://www.mynetdiary.com/diet-and-weight-loss-resources.html

Do you know that MyNetDiary has a blog? We have a wonderful writer on staff (Ryan) and I contribute to the blog as well. We typically have new posts every Tuesday and Thursday. Here's the link: http://blog.mynetdiary.com/

It is especially important that you understand how to personalize your weight loss goals as well as nutrient goals. At the very least, read my article "Customizing your caloric goals:" http://www.mynetdiary.com/customizing-calorie-goals.html I will be updating this article in the next few weeks, but for now, it has some important basics on weight control.

Ultimately, you have to find out what works best for you by recording your food intake and physical activity on a regular basis and tweaking your goals as you go.

We all need inspiration, feedback, and sometimes, just a good listener! Take advantage of our Community Forum. When you want a focused support group or team, please consider looking through the existing groups and teams first and see if you want to join. Most groups are open but some are closed. If you want to create your own group, you can do that too and invite others to join you. PLEASE READ THE FAQS PAGE ON TEAMS AND GROUPS SO YOU UNDERSTAND HOW TO ADVERTISE OR HIDE YOUR GROUP! HERE IS THE LINK TO THE INFO: http://www.mynetdiary.com/helpCommunity.html

If you have questions for me, then please feel free to post me a question on "Ask a Dietitian." I also review the other public forum topics and post there too.

Sharing data with other MND members: Go to MND web version. Go to the forum post of the person you would like to friend. Click on their nickname on the upper left hand corner of the text box. You will land on their page. Scroll down and then change the attitude toward this person from "neutral" to "friendly." Once you do this, you can set your Information Sharing options for them in your Community Profile. The default is not to share data. You can change that option so that you share your data with all members, or only share with members who you are friendly with. If you want to share info with me, then my nickname is "Dietitian." I think we all benefit from sharing info with each other so we can learn from each other.

We also post on our Facebook page: http://www.facebook.com/mynetdiary

And on Twitter: http://twitter.com/mynetdiary

I will periodically repost this same message so that new members can see it. Please forgive the repeats.

Best,
Kathy Isacks, MPS, RD
Consulting Dietitian with MyNetDiary

Tracker 04/06/11
Hello Kathy, I have been using this app enjoyably for 1 month. I began using it to track my nutrition, weight, and walking after spinal fusion. Do you have a resource on BMR post-op and special nutritional needs? I do want to continue to lose weight but not at the expense of the healing process. Thanks! -Marj

Dietitian 04/07/11 replied to Tracker
Since you are still recovering from spinal surgery (I think 3 months post-op is the general recovery period) you want to be sure to keep yourself nourished and follow your PT exercises to the letter. Nutrition-wise, I am not sure how much higher your calories intake should be - possibly 20-30% higher than sedentary since the spinal fusion does take time to heal and good nutrition and hydration should be a priority over weight loss per se. You should ask your doctor about weight loss during recovery. You are already 1-month post-op, so MY GUESS is that a slow and gradual weight loss (like 1-2 lbs/month vs. week) while maintaining adequate caloric and nutrient intake for healing might be helpful. Please tell me you do not smoke - if you do, that is something to quit right away if you want to maximize healing.
Best,
Kathy Isacks, MPS, RD

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