Q: I just gained two pounds even though I am eating right
and exercising. What’s up with that?
A: This is one of the most frustrating parts about weight
loss. You’ll be sailing along, shedding pounds and then, one day you gain a pound,
or even two. Don’t panic. There are some good reasons for this seeming catastrophe.
If you’re a woman, you might be nearing your period. Or, it could very well be all
the water you’ve been drinking. If you’ve been exercising, you may have built up
some muscle and muscle weighs more than fat. The important thing is to hang in there
and keep up your good work. Weight fluctuations are as normal as they are irritating.
The weight will start coming off again. Until then, stick to your food journal and
make sure no extra calories are slipping through.
Q: I was losing weight at a pretty steady pace, but suddenly
I’m just stuck in the same place. What am I doing wrong?
A: You’re not doing anything wrong. You’ve hit a plateau.
A plateau is simply a normal, temporary interruption of downward progress. Just
change the way you think about it. You didn’t lose weight this week? This calls
for a celebration! Because you didn’t gain weight either! And it often happens that
once a plateau runs its course, rapid renewed downward progress follows. Do not
despair. Keep doing what you’re doing.
By Barb Dehn
Q: Are salads always the best choice for losing weight?
A: You need variety to keep from getting bored so don’t
limit yourself to salads. But yes, in general, they are a safe choice. Just be careful.
While it’s wonderful and easy to fill up on fresh vegetables, it’s just as easy
to negate all that goodness when you get to the dressings. Blue cheese dressing
has about 100 calories per tablespoon, so if there isn’t a low-fat dressing option,
get in the habit of bringing your own. A little olive oil and vinegar, just enough
to give your greens some extra taste, is all you need.
By Molly Gee
Q: My friend is losing weight, but she eats constantly.
How can that happen?
A: Eating small meals frequently (assuming they’re healthy
and well-balanced) is a great way to speed up you metabolism. You’ll also find that,
since you’re eating so often, you never get too hungry. It’s easier to make smart
food choices when you’re not starving.
By Barb Dehn
Q: Why can’t I skip meals? Isn’t that a good way to avoid
calories?
A: Don’t skip meals. It lowers your blood sugar and causes
you to crave “quick fixes” such as milkshakes and sugary foods. And especially don’t
skip breakfast. You may think you’re being virtuous by not eating for long periods
of time, but what’s happening is that your body thinks it’s being starved, and hangs
on for dear life to every last pound. Not eating all day also lets us think that
we deserve anything we want for dinner.
By Molly Gee
Q: What’s the best way to control food cravings?
A: Three little tricks: Substitution, portion control
and small frequent meals or snacks. Substitute non-fat milk for whole milk and soon
whole milk tastes way too rich. Have sherbet instead of ice cream. Fat-free, sugar-free
pudding made with non-fat milk will have you believing you’re eating chocolate mousse.
They’re making just about anything out of lean and healthy turkey these days and
it all tastes good. As for portion control, cut your typical serving in half and
you’ll be in the ballpark. Finally, eat healthy and eat frequently. If you eat every
3 or 4 hours, your cravings and hunger will never get big enough to get the best
of you.
By Barb Dehn
Q: What’s the best diet?
A: The absolute best diet, bar none, is…the one you can
stick with longer than two weeks. And let’s stop calling it a diet and start calling
it a smart new way of living. We’re changing a lifestyle here, so best not to think
of it in terms of weeks, but rather forever. Pick a plan you can really live with
and don’t completely deprive yourself.
By Dr. Ken Goodrick
Q: Every day it seems like a food we used to think was
good for us turns out not to be. Are there any really great foods?
A: Here’s a list of foods that are ALWAYS good for you.
Keep them in your kitchen you’ll never go wrong:
1. Oranges and other citrus fruits. They are full of Vitamin C, folate and fiber.
2. Berries, especially blueberries. They contain fiber, Vitamin C, antioxidants,
potassium and manganese.
3. Nuts, particularly almonds, pecans and walnuts. These are “healthy” fats (monounsaturated)
and contain antioxidants, fiber, manganese and protein.
4. Broccoli, Brussels sprouts and other cruciferous veggies. Big doses of Vitamin
A, C, K, folate and fiber.
5. Tea (green or black). Tea is rich in powerful antioxidants, flavonoids and phenols
that protect the heart and reduce certain cancer risks.
6. Beans and legumes. A low fat protein that also contains fiber (insoluble and
soluble), folate, magnesium and potassium. Legumes are important for heart and gut
health.
7. Yogurt. Rich in calcium, protein, Vitamin B12, phosphorus and riboflavin. Yogurt
helps reduce bone loss.
8. Wild salmon. Rich in Omega 3 fatty acids, Vitamin B12 and selenium. Important
for heart health.
9. Sweet potatoes & yams. A great source of fiber, Vitamins A, B6 & C, manganese
and potassium. A very powerful food.
By Molly Gee
Q: What are antioxidants?
A: Antioxidants – natural substances (usually as vitamins,
minerals or flavonoids) found in fruits, vegetables or other plant foods. Antioxidants
protect the body’s cells from “free radicals,” or oxidative damage from harmful
molecules.
By Molly Gee
Q: What are free radicals?
A: Free radicals are unstable, chemically incomplete substances
that are highly reactive, and can damage delicate cell membranes. Free radicals
occur naturally as products of oxidation and are formed in the body during respiration
and other chemical processes. Exposure to pollution, cigarette smoke and strong
sunlight can increase the formation of free radicals.
By Molly Gee
Q: Why did I gain 10 pounds the minute I turned 35? And
why can’t I lose it as fast as I put it on?
A: I’m asked this at least twice a week. It’s true that,
unfortunately, many women over 35 notice that their weight seems to jump up dramatically,
almost overnight. What happened? Simply, our bodies do change and as we get older.
We start to develop a little insulin resistance, which can lead to slightly higher
blood sugar and, sadly, more fat. This means our bodies don’t utilize calories the
same way they used to, and we need fewer calories to maintain our weight.
By Barb Dehn
Q: It’s so hard to lose weight. Could my thyroid be out
of whack?
A: I get this question a lot. Although about 10% of women
do have a thyroid disorder, which can cause weight gain, the vast majority of women
(90%) can’t blame their thyroid. In any case, I’ve found it helpful to test my patients
who seem to gain weight “overnight” for thyroid issues, because seeing the results
in black and white helps with perspective. Many of my patients need to be reassured
that it’s not their thyroid, so they can focus on the task at hand – eating healthier
and exercising.
By Barb Dehn
Q: What about the diet pills? Can’t I just take them for
2 weeks, to get a jump start on my weight loss?
A: Where is my magic wand when I need it? If it sounds
too good to be true, then it probably is. Here’s the real deal, when we take diet
pills, what we lose in the first 2 weeks is not fat, but water, and muscle. After
those 2 weeks, the weight zeros right back on. We gain back the water, and replace
the lost muscle with fat! With yo-yo dieting, this cycle gets repeated over and
over again, and the end result is less muscle and lots more fat.
That’s the truth and it’s difficult to say and I know it’s even more difficult to
hear. There are no quick, overnight, two-week fixes. All weight loss requires some
effort. (But you can do it!)
By Barb Dehn
Q: Why is it that some people eat anything they want and
never gain an ounce?
A: As medical researchers are discovering, metabolisms
do vary among people. Here’s the deal, only 3% of the population can eat whatever
they want and not gain any weight. And chances are, you aren’t one of those lucky,
genetic abnormalities, who get a free pass on eating Fettuccini Alfredo, super sizing
the fries, and never worrying about gaining an ounce. (It’s hard not to hate these
people!)
If you know someone like that, think about that person for a minute, specifically
how much they move around. Most skinny, skinny people are not slugs, they are on
the move all the time, like little energizer bunnies! These folks can’t sit still.
Another trait is that they eat small amounts frequently to re-fuel. Now think about
their bodies; you can’t “pinch an inch” of fat on them. And why is that? Because
they are mostly muscle, which burns more calories. And more muscle, means less fat!
Posted by Barb Dehn
Q: How can I lose weight after menopause?
A: It’s sad but true that as we get older, we need fewer
and fewer calories. As women’s hormone levels fluctuate, the way their bodies burn
calories changes. The next time you go to a restaurant look around at the women
in their 40’s and beyond, who look like they’re at or close to their ideal weight.
Now, look at what they’re eating. By and large, they are not tucking into a steak
that hangs off the side of the plate, or a mountain of ribs. These smart, in-the-know
women are most likely spearing salads and vegetables into their slim bodies.
Posted by Barb Dehn
Q: My doctor says I need to get an hour of activity a
day. I work and have kids. How do I fit that in?
A: Ten minutes here, ten minutes there… Most experts say
we should be getting an hour of exercise a day. But they don’t say we have to do
it all at once. Divide it up if you like. Walk for fifteen minutes. Take the stairs
a few times. Go for a bike ride. Wash the car. Vacuum the house. Do some crunches
while you watch TV. Try standing and moving while you’re on the phone. Buy one of
those pedometers. It’s a great way to make yourself aware of how all these little
activities can add up.
By Dr. Ken Goodrick
Q: I’m not a coach potato, but I have never been a big
exerciser. Is walking a good way to start?
A: Yes, walking works and it’s an excellent way to get
started. Shoot for 10,000 steps a day. It’s the latest in “exercise fads,” but it’s
one of my favorites. All you need is a pedometer to keep track of every step you
take. It is said that to walk 10,000 steps each day is to enjoy great health and
well-being. I wouldn’t expect anybody to do it the first day, but it’s a lovely
and gentle goal to work toward.
By Dr. Ken Goodrick
Q: As I’ve gotten older, I keep hearing that working out
with weights is a good way to fight osteoporosis. That sounds good, but I don’t
want to “bulk up.”
A: You’ll only end up looking like a body builder if you
WANT to. And even then, you’d have to work really hard to bulk up. The truth is
that “strength training” will help tone muscles rather than actually build them
up in size. Another plus for adding weights to your routine: muscle burns more calories
than fat.
By Barb Dehn
Q: Why is it important to weigh daily?
A: Studies have shown that people who have lost 10% or
more of their body weight are more likely to avoid regaining five pounds or more
if they weigh themselves daily. A study conducted at Brown University Medical School
in Providence, R.I., showed 61% of people who weighed themselves daily continued
to maintain their weight loss within a five-pound range after a year and a half.
Only 32% of people who weighed themselves less frequently were similarly successful.
The more often you weigh and monitor your results, the faster you can catch whatever
caused the weight gain. It’s easier to make small, daily corrections in your diet
and exercise program than to feel the frustration of, say, a 5-pound gain. A daily
weigh-in means you won’t get such unpleasant surprises. For the most accurate results,
be consistent with the time of day you weigh. The morning is the best time to weigh
yourself – just after your first run to the bathroom.
By Dr. Ken Goodrick
Q: What’s your best tip for healthy grocery shopping?
A: Shop on a full stomach. And if you don’t believe how
important this is, try it on an empty stomach and compare the groceries. It’s really
quite amazing how sensible we are when we eat lunch then go shopping. Also, shop
around the outer edges of the store. In general, that’s where the healthier foods
(veggies and fresh fish) are. Try to avoid the processed foods in the middle of
the store. If you don’t take a stroll down those aisles, that bad stuff will never
end up in your cart. Or your fridge.
By Molly Gee
Q: People keep talking about food journals. I’ve heard
them suggested before but what are they and why are they important?
A: A food journal is one of the best habits you can develop.
It just means keeping a very honest list of what you eat (every bite of it) every
day. It’s important because we all tend to live in denial when it comes to how much
we actually eat. We think we just ate “a bite” of that birthday cake at the office,
but in truth we ate a whole slice. Study after study has found that people who write
down everything they eat figure out where the 300-500 extra calories (and pounds)
are coming from and are able to get in control of their eating habits.
By Barb Dehn
Q: Although I certainly want to lose weight, what I need
immediately is more energy.
A: Studies of people who feel energetic show that energy
is related to:
1. Healthy Eating. Lots of small healthy meals will keep your energy level more
stable whereas eating too much makes you less likely to exercise.
2. Regular Exercise. People who exercise regularly and are physically fit clearly
have more feelings of energy and well-being than couch potatoes.
3. Getting Enough Sleep. Many Americans get only 7 hours of sleep a night. When
they get 8 hours, they report feeling much better. One little hour. Big results.
4. Making peace and relaxation part of daily life. Making a conscious effort to
take time to slow down keeps you centered and may also help the immune system.
5. Avoiding toxic habits. Nicotine, alcohol, and caffeine can reduce your feelings
of energy. Even one glass of wine or beer can reduce the body’s ability to use oxygen
for 24 hours. Caffeine blocks the signals to the brain telling you to rest, and
interferes with sleep. Most people report feeling more energetic after giving up
coffee.
By Dr. Ken Goodrick