12 important things to communicate to your nutritionist
When working with a nutritionist, communication is key! We offer our clients constant contact meaning we are just a text/call away for you to express any questions, comments, or concerns. Please utilize us as a tool for success. We don’t know how you are feeling or what you are thinking unless you let us know. Odds are, we can help you with whatever you need, and can make adjustments to your program if need be! Here are 12 important things that are important to communicate to your nutritionist.
If you are not hitting your numbers, we don’t know if they are working, therefore cannot make any adjustments. Please do not come up with fake entries and pretend like you are hitting your numbers! If your MFP log looks perfect, your scan should look the same. If you are struggling to hit your numbers, please reach out! We would be more than happy to give you some suggestions or ideas. Also make sure that you are weighing and measuring your food. Is your piece of chicken 4 ounces? Or is it 6? That’s a difference of about 17g of protein right there so just weigh your food to ensure accuracy.
We not only want to get you to where you want to be physically, but we want to make sure you are feeling good at the same time! If you are feeling tired throughout the day, or especially during your workouts, please let us know! There are adjustments we can make or tips we can give you to ensure you are feeling and performing your best!
When coming up with your macronutrient breakdown, activity level does come into play. We want to make sure you are eating enough so your body is getting energy from food and not something non-essential to your body, such as muscle. We also want to make sure you are not eating too much, so you are remaining in a calorie deficit and are on the right track to reaching your goals.
You should not be starving! If you find that you are hungry, try having more high volume, nutrient-dense foods to fill you up. For instance, getting your carbs from veggies will make you feel fuller than getting them from bread or pasta. Although you will see the same results no matter the carb source, different foods will increase satiety and give you more energy. Also, make sure you are hitting your protein. Protein and whole foods will make you feel fuller for longer. If you are getting 25g of protein and from a protein bar, you are not going to feel as full compared to if you were getting 25g of protein from whole foods.
On the other hand, you also do not want to feel extremely full or bloated. Make sure you are drinking at least 64oz of water a day or half your body weight in ounces. Increased protein means you need to increase your water intake as well. If you are extremely full, you are probably eating more high-volume foods than before, but I can assure you that you’re not eating too many calories. Your nutritionist can give you some ideas for more calorie dense foods that will still get you to reach your number without feeling overly full.
Your cheat meal is supposed to be a time when you enjoy yourself, and eat a meal guilt-free, but it can get tricky as to what you could classify as a cheat meal. Some people would consider eating a whole pizza pie a cheat meal (overdoing it), while others would just simply not weigh or track their chicken and veggies. Overdoing your cheat meal could throw you out of your calorie deficit for the next week, which you do not want to do. If you feel as though you are overdoing your cheat meal, please reach out to your nutritionist. We can figure out something that works for you.
Since we do a higher protein diet, it is important for us to be aware of any medical factors that may be dangerous especially to your kidneys. Also let us know if you have had any previous surgeries that may come into play, or if you are taking any medication or steroids, which may have you retaining some water.
Having your menstrual cycle can cause weight fluctuations. Some women can gain 3-5 pounds while on their period. Do not be alarmed, this is not fat! Once your cycle is over, your weight will drop right back down.
These are all factors that could cause weight fluctuations. Higher sodium intake and increased carbohydrate intake can lead to water retention. For every gram of stored carbohydrate (glycogen), your body also stores 2-3 grams of water. Cheat meals could also lead to water retention or bloating. Alcohol consumption could either cause you to be bloated or dehydrated. Not using the bathroom will increase your lean mass. And working out can skew weight based on if you are holding water in your muscles, or if you sweat a lot.
We want to make sure you are happy! It is definitely a slow process, so you do need to be patient. Please communicate any questions, comments or concerns. Odds are, you are probably doing much better than you think.
Being on a highly restrictive diet for a long period of time could damage your metabolism. As a result, in order for you to be in a calorie deficit, your calorie intake will become lower and lower. If this is the case, we must build your metabolism back up and we do have ways of doing this if we find it necessary.
If you need to reschedule an appointment, just let us know! We will do our best to accommodate your scheduling needs. Just be aware that although we will always have a slot for you, rescheduling last minute will not guarantee that we will have an opening at your most preferred time.
Written by: Kristin Mason B.S. Nutrition and Dietetics