As promised, I’m back with another blog post mainly dedicated to talking about my nutritionist appointment. I really wanted to share sort of what I’ve learned, what we talk about, what we do in our sessions, etc. So, let’s get started!
I’ve been going to my nutritionist for about 4 months now. She’s my accountability person. I willingly tell her the truth about everything food related. She’s my safe place, someone who I know won’t judge me. If I ate 2 cheeseburgers from McDonald’s for a snack, I can tell her knowing that I won’t get a “dammmmnnnnnnn” look. You know, that look when you say something crazy and people look at you like “dammnnnnnn.” And I really did eat 2 cheeseburgers for a snack one day and I felt 100% ok with telling her. If im not honest with her, she’s going to know. She weighs me every session so might as well tell her EVERYTHING.
So like I said, she weighs me every time at the very beginning of our session. Then she uses this cool machine that measures my body fat % or something along those lines. Not too sure because those results aren’t something we look at, but she keeps track of that number so she can track my progress. As of Friday, I’ve lost just over 25 pounds since I started seeing my nutritionist.
Next thing we do is go over my food log. She’ll look at everything I’ve logged over the past 2-3 weeks since I saw her last. If something pops out to her, she’ll ask me about it. A couple months ago, she saw pizza and waffles for dinner on the same day and was like, “Are pizza and waffles together a thing now?” I just answered, “Nope.” And then we talked about why I made that choice, or did I eat the pizza, but was still hungry so went for a waffle, or how was I feeling when I went back for more food.
In this most recent session, I told her about the weekend where I ate my feelings because I was sad. She asks about how I was feeling and what coping mechanisms did I use to feel better. We went over coping skills that are helpful, such as reaching out to a friend, doing something that’s a distraction, or writing in your journal. I did all of these things after my bad weekend of eating and I was self medicating and didn’t even realize it. I thought that was pretty cool! There have been times in the past where I’m not sure I would have been able to get myself out alone, but I did it this time (with the help of the BFF) and that was a great feeling.
Every session is something new. One week we talked about the different fats and which ones are good and bad. Another week we talked about the size of each meal and how to space out my calories. One thing we found out was that I was hungry in the evenings. So, she had me bulk up my breakfast so that I eat 500 calories for breakfast and it has helped so much! My nutritionist is great with finding out exactly what works for ME. Also, I can’t say enough how grateful I am for health insurance. My nutritionist appointments are covered 100% on my insurance, which makes me able to go see her.
More recently, we’ve started talking about exercise. She never pushed me to start. She never got mad at me if I didn’t exercise. But one day, I just started walking every now and then with my mom, which led to me exercising on my own. We set a goal for me to try to exercise 2-3 times a week for 30 minutes. Last week, from Sunday-Saturday, I exercised 4 times. Part of me is getting out there and walking because it makes me feel good to move my body and part of me is going because I have someone to hold me accountable and I want her to see me accomplish the goals we’ve set for myself.
Another great thing I’ve learned from my nutritionist is how I look at “cheat meals.” I no longer plan cheat meals. The reason being this….I got a pizza one Friday night or my cheat meal. So in my brain, I was going to eat 4 of the 8 slices. For the other 4 slices, I was going to eat 2 slices and a salad on Saturday and Sunday so that I still stayed within my calorie budget, which I did. What I found was so interesting is that I was just fine eating 2 slices and a salad for the days I hadn’t labeled as cheat meal days. So if I could have just eaten 2 slices on Friday, I wouldn’t have gone over my calorie goal.
Instead what my nutritionist told me is that she understands I’m not going to eat perfect 100% of the time. Really, I’m going to be eating great 80% of the time and 20% of the time will be meals like the pizza, where it’s not the best option. With this, I’ll still be in my calorie goal so there are technically no cheat meals. I just found this way of thinking really clicked, and although I’m still working on it, I’m no longer looking at meals as cheat meals. Obviously I’m not perfect, but I’m improving with this way of thinking, because this IS a lifestyle change and I want this weight loss to stick.
Last thing I talk about with my nutritionist is my hobbies. I recently discovered I really don’t have any, but that’s something I’m looking to change and I’m currently working on. I’ll talk deeper about this in another post once I see some changes in how I spend my free time.
I did recently decide to start reading again, which is something I’ve always loved. I’m one to jump on the bandwagon dead last. The Twilight series? I started reading it after the first movie came out to rent. I absolutely loved that series. So, I finally gave in and started reading 50 Shades of Grey. I LOVE it! It’s seriously so good! Which reminds me, I gotta go! I’m in the middle of a chapter and I need to see what happens next.
I’ll leave you with a few pictures of some meals and snacks I enjoyed last week.
Trader Joe’s chicken tenders, TJs zucchini fries, and canned carrots.
TJs Belgium waffles, TJs chicken sausage links, and lite syrup.
The most delicious Kind bar! I have a roasted jalapeño one I can’t wait to try this week!
Have a great week everybody!