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About Laurie Beebe, MS, RD, LD
Expertise
As a registered dietitian I am fully qualified to accurately answer questions regarding weight loss, including those from people with health conditions requiring dietary restrictions (diabetes, high blood pressure, high cholesterol, etc) who want to lose weight, or who have been advised to do so by their physician.
Experience
I have been a registered dietitian for over 25 years and am certified in Adult Weight Management through the commission on dietetic registration. I also have training in coaching through Coach U and currently work as a diet coach to help people lose weight the healthy way.
Organizations
American Dietetic Association, Weight Management Dietetic Practice Group, Nutrition Entreprenuers, St.Louis International Coach Federation, Toastmasters
Education/Credentials
Bachelor of Health Science from the University of Florida, 1983; Master of Science in Clinical Nutrition from Case Western Reserve Universitiy 1985; Certification in Adult Weight Management 2006; CoachU core essentials grad 2007.
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You are here: Experts > Health/Fitness > Eating Disorders > Nutrition & Dieting > weight loss
Expert: Laurie Beebe, MS, RD, LD - 10/25/2009
Question
Hello laurie,
My name is Michelle and I just turned 18 years old . I would really appreciate it if you can please help me on some nutrition and diet facts . Im 5'3 and 178 pounds I really need to lose weight, my self esteem is very low and I just want to be healthy over all so if you could tell me what kinds of foods I need to be eating, how many calories I should take in, I just joined a gym so how much exercise I should be doing and what kinds...cardio, free weights exc. What time I should be eating...my meals in detail..breakfast, snack, lunch, ...exc..please it would be greatly appreciated...im very determined to lose weight and become healthy. Thank you ,
Michelle
Answer
Dear Michelle,
If you are in need of a complete diet plan because you have no idea what healthy eating looks like, consider making an appointment with a local registered dietitian. Some have their own practice in an office building, others can make an outpatient appointment with you at your local hospital.
If you have some idea of diet habits that have lead you to become overweight, consider taking a look at each of them and working on one at a time (for instance, try controlling your portion sizes this week; once you are comfortable doing that, then work on cutting back on sodas, candies, and other high calorie, low nutrient-dense foods). It will be long term habits that get you to a healthy weight and keep you there.
Weight watchers has a great program for nutritious, low calorie eating and they have great support as well (both in-person and online). The food guide pyramid website (http://www.mypyramid.gov) is also a good starting place. You enter your height and weight, they give you a healthy diet plan.
As for exercise, whatever you can do now that you weren't doing before will help you become stronger, burn more calories, help your heart and usually help reduce stress as well.
Remember to carefully work on just one aspect at a time. I realize you are quite motivated right now, and that is great. But it's not likely you'll be able to maintain a complete overhaul of your diet and exercise habits for long. Make the changes small and easy, one or two a week, and you'll be able to continue on with them until you're at a healthy weight, at which time you will have new and healthy habits!
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