website like fitday.com could tell you how many calories you take in eating and how much you burn in exercise and help you track if you eating or exercising enough. think the magic # is a deficit of 500 calories a day to loose weight. funny your dietician could not figure this out.

i dont' eat protein shakes or supplements except for the daily vitamin that i only take when i remember it. but i'm not all that fast but haven't been sick in a long time either.

I actually just finished reading the two sports nutrition books i got from Christmas. From my reading (you realy should consider picking up a couple books, too. I know I learned a LOT in my readings...)-

No on the protein shakes. You will get more than enough protein from your diet if you are eating properly.

Count your calorie intake for everyday of a week. Also estimate the number of calries you are burning. HRMs have calorie calculators on them tha can help you. There are also some online-
[url]http://www.stevenscreek.com/goodies/jcalories.html[/url]
Chances are you could cut some calories. Simply drinking more water instead of soda, gatorade, juice, or coffee can help with weight loss.

Eating better overall will help with achieving your goals. Whole grains instead of bleached or white. Water instead of sugar (or sugar substitute) saturated drinks. Lots of fruits and vegetables.
More chicken and fish instead of beef....

I was 215 pounds in 2001. I am a lean 183 now.

here is the unscientific approach, but it worked for me. I used to weigh 280, and I am down to 185. I have kept that off for over 2 years and counting. Anyway, I just watched what I ate. I quit eating fast food of any kind, and quit late night snacking entirely. I started eating more whole grains, and fruit for snacks. And I quit drinking beer entirely while I was trying to lose weight. I never bothered with counting calories or using any specific diet, and I never used any supplements. Now I can eat pretty much whatever I want, but I do make better choices. The junk food just doesn't taste as good anymore, and does bad things to my stomach. And I do enjoy a couple beers every now and then. That's part of the reason (only part) that I enjoy triathlon. You don't have to worry as much about food.

Hi there,

I think I can help you here, you could visit [url]www.top-health-4u.com[/url] web site to get your Free body fat analysis.
Have a look & if you give me your contact details on the form I'll be able to talk to you.

Hope this helps.
DJ :)

Hola, Jorge!

I believe the real secret to achieving the body composition you want requires you to do 3 seemingly simple things:
[LIST=1]
[*]Awareness of what you are eating
[*]Small, incremental changes to your eating habits
[*]Being OK with some hunger
[/LIST]

Most sports nutrition books will (as others already have) recommend that you keep track of what you are eating for a few weeks. My take on this is just to write down what/about how much/when you ate for 1 week, with no judgment, no attempt to contemplate the goodness/badness of it. Just write it down.

The next week, just do whatever you like. No writing stuff down, no obsessing about things, no weighing yourself. But you will probably think about it a bit!

The 3rd week, go buy a good food nutrition book, one that lists calories, fats/carbs/protein amounts, vitamin content. Now in your spare time look up some of the stuff you ate 2 weeks ago, even though you already KNOW what's better or "less better" for you. Still no judgments.

Now go get yourself a sports nutrition book (I recommend Monique Ryan's--very easy to read and understand), and really READ it, so you understand how your body works and why some things are better than others. You will note that she does not tell you to NEVER eat certain things. After all, it is really true--all things in moderation--some of us (myself included) just need to learn how to apply the moderation part!

Next, rather than becoming overwhelmed and trying to change everything about your diet all at once, each week focus on one new thing. Maybe you aren't eating much fruit--add a couple of pieces per day. Maybe you don't drink enough water. Now start paying attention to how you feel (not your weight!) as you begin to practice better eating habits. My experience is that once you truly learn how to be mindful of what you are eating and begin to make better choices, your weight will come into line. I must say I don't know a single person who became overweight by eating too much fruit, vegetables, lean protein and other wholesome foods!

At some point during your journey, as you continue to make progressively better choices in your diet, you may notice that sometimes you are hungry. This is a GOOD thing! It means you are getting your caloric needs in line with your body's true needs. When this happens, it means that you have become aware enough to take in pretty much just what you need.

At this point, it will pay for you to go back to your sports nutrition book and get a little more geeky about how much/when you are eating, especially in support of training. Because once you tune the basics of your diet, you may find that you can sense whether you are well-fueled for your workouts and races or not.

At that point, my friend, you will find that you are able to eat almost anything in moderation, which was the goal, after all! I used to be afraid of certain foods, and now that is not the case, since I am able to sense what my body needs, and after all, it does mostly come down to calories, so if I splurge every now and then it does no harm.

Good luck!

I was at 205-210, Now at 170 for the last several years.
Biggest thing for me was portion control and eating healthier.
Like stated previously - make small adjustments - let your body adapt.