EatWell: Simple Suggestions from a BaySport Nutritionist

By Sheri Berger, RD

It is Sheri Berger, Registered Dietitian/Nutritionist with more healthy weight tips. Exercising more is a very common New Year’s resolution. After several weeks of consistently exercising, the last thing you want to see is an increase on the scale. Raise your hand if you’ve ever experience this. If your hand is raised, read on for things to consider.

Unfortunately, working out does not guarantee weight loss; it is extremely easy to overcompensate and consume more calories than you burn for many reasons. Here are two reasons to consider:

You get carried away by your hunger: Do you ever feel voracious after exercising? If so, you are not alone. It is okay to eat when you are hungry, but take your time and do not keep eating until you are stuffed. Keep in mind it takes 15-20 minutes for your stomach to tell your brain you have had enough. Be aware of your calories! Calories in common snacks that are marketed to active people can quickly add up. Here are some examples:
· 24-ounce sports drink 160 calories
· Protein bar 220 calories
· 1 cup frozen yogurt 230 calories
· 3-inch brownie 430 calories
· 1 cup trail mix 700 calories

You are not considering how many calories you actually burned: After hitting the gym for an hour, many of us feel we need to be rewarded. Restaurant meals can easily add up to 1000 calories or more. Not many workouts will justify this. A mile walk only burns around 100 calories. You may feel really hungry, but you need to have some control and awareness. Try to estimate how many calories you are burning. For instance, a 5’10’’ male weighing 154 pounds burns approximately this many calories per hour:

· Weightlifting: 220 calories
· Walking 3.5 mph: 280 calories
· Aerobics: 480 calories
· Jogging 5 mph: 590 calories

I hope you find these tips helpful.

About the Author:

Sheri Berger is a Registered Dietitian having completed her B.S. in Food/Nutrition & Dietetics and a dietetic internship at Loyola University Chicago. Sheri has a diverse professional background that includes hospital and outpatient clinic support, preventative wellness programs, corporate wellness services, cardiovascular disease management, and working with seniors. Sheri enjoys engaging her clients in pursuit of their personal wellness goals and leading by example with her healthy lifestyle. Sheri has been certified in adult weight management since 2005. She belongs to the Academy of Nutrition and Dietetics, California Dietetics Association, and the San Jose Peninsula District of the CDA. Sheri enjoys spending her free time with her husband and two daughters and she loves to run marathons.

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