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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.

You are here: Experts > Health/Fitness > Eating Disorders > Nutrition & Dieting > Weight Loss

Nutrition & Dieting - Weight Loss

Expert: Laurie Beebe, MS, RD, LD - 11/6/2009

Question
How do I know how many calories to eat per day? I weight 135 pounds and I am 5'4. I have already lost 13, so I have hit a plateau. I am 18 years old. I run 3-4 times a week for 20 minutes with about 10 minutes of walking before and after. I would like to lose 5-10 pounds more. I have lost it from my arms and legs, yet I still have a stomach pooch.

Also, why does my weight go up and down by a pound almost every day? I weigh myself every morning at 8am after going to the bathroom before eating.

Answer
Hi Claire,

Congratulations on your successful weight loss and your new healthy lifestyle!

First of all, it doesn't necessarily matter if you know how many calories you need per day. You see, the problem is that you will then have to count all the calories you eat and that is a very difficult way to live! That said, you can find out a recommended calorie level on numerous websites which allow you to track your intake by logging the food you eat and the exercise you complete. A few that come to mind are TheDailyPlate.com, FitDay.com, and SparkPeople.com, just to name a few.
Another way is to go to www.mypyramid.gov and design your own diet based on healthy food choices; that site will tell you how many calories you need based on your height, weight, age, and desired weight just as the others will.

Probably most helpful is just logging your food intake. In this way you will become more aware of what you eat and as a result, tend to cut back on "empty calories" like sweets and snacks.

Weight fluctuation occurs because so much is at work in determining your actual body weight. For example, if you stand on the scale holding a pint of water, the scale will say you weigh one extra pound. Drink the water and you weigh the same extra pound! Every day our weight fluctuates with fluid shifts and perspiration and fat cell mobilization and forming new cells. Starting an exercise program may lead to the number on the scale going up temporarily due to increase in muscle development and in the retaining of water in muscle cells.
You might find it helpful to graph your weight for an excellent illustration of how your weight trend decreases over time.

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