effect on metabolism

Question
Dr. Emery,
Hi, and thanks for your time. I am a reasonably active 19 year old girl who is
5'5 and at a weight of 118. Recently, I have looked at the mypyramid site for
guidance on healthy nutrition. They focus on eating everything in moderation,
which I am absolutely all-for. However, when I entered my height and weight
statistics it was recommended that I eat a 2000 calorie-a-day diet consisting
of such and such amount of whole grains, vegetables, etc. Trusting this, I
tried it for a couple days. Though I stuck to healthy foods, with the portion
recommendations they give I felt so uncomfortably full! I felt as if I was eating
all the time and it basically took the fun out of eating. Now, I"m not sure how
many calories a day I normally consume, but it must be less than the
'recommended' 2000. Am I still getting the nutrition I need and is my
metabolism going to be effected by not eating the 'appropriate' amount? Or
should I just continue to stuff myself on the 'required' portions?
Thank you for reading,
sincerely,
jess

Answer
Hello Jess,
Thank you for your question.  It is questions like this that are tempting me to write a book called the "Instinct Diet." If people would just follow their instincts and not let big business marketing control their decision making we as a country could start losing some weight.  Yes, the mypyramid site will tell you to eat 2,000 calories each day.  Well, in 17 years of specialization in weight reduction, I have not had many women that could eat 2,000 calories and lose weight.

Your instincts were right.  2,000 calories is too many unless you are exercising for a living, like say as an aerobics instructor.  The calorie level for you to lose weight is most likely in the range of 1,200 to 1,500 calories per day.  As long as you are eating "real" food (not processed junk foods) you will get all the nutrients your body needs at these calorie levels.

Here is how you find out how many calories are right for you.  Start eating 1,500 calories today.  Don't wait until next week or even tomorrow.  Procrastination is at the heart of most failed attempts at weight loss.  Eat 1,500 calories today, tomorrow and for the rest of the week.  Weight yourself today, and each day for one week.  Record your weight and then look at the trend.  Did it go down?  If it did then great you created a caloric deficit.  If the weight did not go down then drop your calories by 100 per day and repeat for seven days to see if this new caloric intake created weight loss.  Keep going until you find your level.

Make sure you are consuming 60 to 120 ounces of water per day.  Your calories should be broken up into 5 or 6 meals eaten once every three hours.  

I think it goes without saying, but exercise is the other key that works with diet to create weight loss.  Perform some form of cardiovascular exercise 5 to 6 days per week.

I hope my insights have been helpful.  You CAN lose weight; just follow your instincts!  If something seems wrong, or too good to be true, then it most probably is.

Best of health,
Dr. Bret
Doctoremery.com

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