Q: My friend went on a low-carbohydrate diet, did absolutely no exercise and has lost 20 pounds in four months. I watch my carbs, and I walk three to four days a week, but I haven't lost any weight. Why not?
A: People tend to lose weight quickly on low-carb diets because they restrict their calories to about 1,200 a day. "It's not the 'miracle' of eating protein or not eating carbs," says Cindy Moore, M.S., R.D., director of nutrition therapy at the Cleveland Clinic Foundation in Indiana.
Chances are, you're consuming more calories than your friend is. But that's good. Most people who go on restrictive diets eventually regain the weight. (Physically active women generally need at least 1,800-2,000 calories a day.) "A diet is an artificial way of eating," Moore says. Once they go off the plan, people usually resume old eating habits and regain the weight.
Losing weight without exercising is not an effective strategy. You tend to lose muscle along with fat, so your metabolism slows down. To help you lose weight, add two days a week of strength training to boost your metabolism or at least preserve your muscle mass as you lose weight. To burn extra calories, add an extra day or two of walking to your current program.
On the nutrition front, there's no benefit to "watching your carbs" - unless the carbs are nutritionally void, high-sugar foods such as sodas, cookies and cakes, and processed snacks. Carbohydrates such as whole grains, fruits and vegetables, and legumes are important for maintaining good health and fueling exercise, and they should make up at least 50 percent of your total calories. Rather than making drastic changes to your diet, make small modifications that you can sustain indefinitely.
Q: I am 29 years old and 5 feet 6 inches tall. Ten years ago, I weighed 180 pounds, and I lost considerable weight through exercise. I'm getting married in six months and want to weigh 125-130 pounds for my wedding, but my weight is stuck at 145. I do 30 minutes of cardio exercise and 30 minutes of weight training three to four times a week. What can I do differently to reach my goal?
A: Your goal weight may be unrealistic for your body type, says Claudia Gonzalez, R.D., a nutritionist in private practice in Miami and a spokeswoman for the American Dietetic Association. The fact that you've maintained your 35-pound weight loss for so long suggests that you've found a comfortable weight, and your body may resist attempts to lose more. "For your height, 145 is a healthy weight," Gonzalez says. "Muscle weighs more than fat, so pay more attention to your dress size than your weight."
Forget about the number you see on the scale. To find out whether you're actually overweight, have your body fat tested by an experienced tester, such as a certified trainer or registered dietitian who performs body-fat tests regularly. Unlike a scale, a body-composition test distinguishes between fat weight and lean weight.
If your body-fat test and consultation with an expert suggests that you have excess body fat, you have plenty of time to reduce it safely and healthfully. Gradually increase your cardio exercise, so that you're working out five or six days a week for about 45 minutes. You may want to cut calories by 200-300 a day, but don't go on a crash diet, as many brides-to-be do. "Planning a wedding is so stressful," Gonzalez says. "You need enough energy to get through it."
Q: If burning calories is the way to lose weight, and all calories are considered equal, why is it important to stay away from foods high in fat?
A: Weight control shouldn't be your only consideration when deciding what to eat! The choices you make can greatly affect your health, as well as your exercise performance.
There's no need to "stay away" from high-fat foods. Any food can fit into a nutritious diet, as long as you eat it in moderation. Also, it's important to distinguish between healthful fats and harmful fats. Olive oil, for instance, is 100 percent fat; however, it's mostly unsaturated fat, which is an important part of a healthful diet. On the other hand, you should limit your intake of foods high in saturated and trans fats, the artery-clogging fats that increase your risk of heart disease. Saturated fats are found primarily in animal products, such as meat, cheese and whole milk. Trans fats are found in fried foods and commercial baked goods.
In addition, many high-fat foods - even nutritious ones such as avocados - are high in calories and not especially satisfying because you're not getting a lot of fiber or volume. For instance, 1/2 cup of pureed avocado contains about 200 calories, 5 grams of fiber and 2 1/2 grams of protein, but a serving of Fantastic brand Jumpin' Black Bean soup - containing the same number of calories, along with 17 grams of fiber and 12 grams of protein - certainly will hold you over longer.
Finally, if you consume too many high-fat foods, you may be displacing more nutritious foods. "You might not be eating as many fruits and vegetables or whole grains," says Cleveland Clinic's director of nutrition therapy Cindy Moore, M.S., R.D. Aim to limit your daily fat intake to about 30 percent of your total calories and your consumption of artery-clogging fats to 10 percent
Q: I exercise six times a week and am active throughout my day. My problem is that I get hungry often and find it harder and harder to avoid snacking. Is it normal to have a bigger appetite now that I have a stronger body? I worked hard to lose 20 pounds, and I am fearful of gaining them back.
A: "With increased exercise and increased muscle, it's natural for calorie needs to go up," says Portland, Ore., nutritionist Ruth Carey, R.D. Healthy snacking once or twice a day is a good way to provide your body with needed fuel and prevent overeating at mealtimes. You'll stay satisfied longer if your snacks combine carbohydrate and protein, such as nonfat yogurt or lowfat cheese with whole-grain crackers or fruit. "Hunger often is a sign that you need more fuel," Carey says. If you don't listen to this signal, you'll lose energy and concentration and won't have enough stamina for your workouts.
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