• E-mail
• Print
• Comment
• Font Size
• Digg
• del.icio.us
• Discuss article

Weight Loss for BEGINNERS

Posted on: Wednesday, 2 March 2005, 03:00 CST

The best way to start losing... what is "famine mode"... the truth about "net carbs"... your questions answered here. By Suzanne Schlosberg

Q need to lose 50 pounds but have no idea where to begin. I've never exercised or been able to stick to any weight-loss plan. Is there a certain diet I should try? I'm too intimidated to join a gym. Help!

A "The first step is to get a clear personal vision of success," says Washington, D.C, nutrition consultant Katherine Tallmadge, M.?., R.D., a spokeswoman for the American Dietetic Association and author of Diet Simple: 154 Mental Tricks, Substitutions, Habits & Inspirations (LifeLine Press, 2002). "You need an endpoint in your mind - something that gets you really excited, like a vision of yourself a year from now hiking up a mountain with energy and confidence."

Adding just 2,000 steps - about one mile - to your daily routine can jumpstart weight loss.

Then set specific goals to achieve your vision. Although weight goals, such as losing 1 pound a week, may be foremost in your mind, Tallmadge says it's also important to set goals related to your health, energy level and happiness. "Ask yourself what you'd most like to change. Do you want to lower your blood pressure? Develop more muscle? Keep up with your boyfriend on a bike ride?"

To reach these milestones without feeling overwhelmed, Tallmadge suggests making one small but measurable change each week. For example, aim to eat two fruits with breakfast every morning or a salad made with lots of veggies for lunch. Rather than set negative goals, such as "I won't eat chocolate," state what you will do, such as keep cut carrots handy in.the fridge.

Although exercise is critical to your weight-loss plan, you don't need to join a gym. Tallmadge recommends wearing a pedometer to track your daily steps. (You can find a pedometer for $20-$60 at bodytrends.com or bodytronics.com.) "It helps you make better decisions through the day," Tallmadge says. "You begin to learn that little things do add up, like walking a little farther [from your car] to the grocery store or taking the stairs instead of the elevator."

Adding 2,000 steps a day - the equivalent of walking approximately one mile - burns about 80 calories. "Ultimately, aim for at least 10,000 steps a day," says Tallmadge, noting that some of her clients lost weight after going from 1,000 steps to just 3,000 steps a day. For all of this effort, Tallmadge emphasizes, it's important to reward yourself along the way. "Buy a fun magazine or a new exercise outfit, or treat yourself to a massage or a manicure," Tallmadge says.

Don't skimp on good carbs like vegetables and fruit.

Q What exactly are "net carbs" and what's the maximum number I should consume each day?

A " 'Net carbs' is a term created by the low-carb industry," says Mary Flynn, Ph.D., R.D., an assistant professor of medicine in research at Brown University in Providence, R.I. It was coined to describe the carbohydrates in foods that the food producers - not any government agency - maintain have minimal impact on blood sugar. To arrive at the "net carb" figure, food manufacturers take the total carbohydrate content of a product, then subtract the grams of fiber (which is not digestible) and sugar alcohols (which are converted to glucose at a slower rate than other carbs). For example, Krusteaz CarbSimple blueberry muffins claim to have 9 grams of "net carbs" - 20 grams of total carbohydrate minus 4 grams of fiber and 7 grams of sugar alcohols.

"You should not worry about the amount of net carbs you consume," Flynn says. It's more important to choose nutritious carbs. If you get your carbohydrate calories primarily from whole grains, vegetables and fruits, you will have a healthy diet and should be able to control your weight. "The carbohydrate foods that are more likely to contribute to weight gain are snack foods such as pretzels and chips and desserts like cookies, cakes, pies and candy," Flynn adds.

For weight control, rather than try to minimize carbs, aim to maximize your fiber intake, which helps you feel full longer. Experts recommend 25-35 grams of fiber per day, but the average American woman eats less than half that.

Q According to an online calorie counter, I should be eating between 1,755 and 2,025 calories a day to reach my goal weight. I've been consuming 1,300-1,400 calories a day, yet my weight loss has stalled. Could this be because I'm not eating enough calories?

A "Yes, that could be one reason," says Katherine Tallmadge, M.A., R.D., a nutrition consultant in Washington, D.C. "When you're eating too few calories, your body gets a signal that you're starving, and all of your systems - your cardiovascular system, nervous system, gastrointestinal system, and so on - slow down, so that you're burning fewer calories to survive the 'famine.'" Tallmadge recommends slowly increasing your calorie intake so that you're at the lower end of the range given by the calorie calculator.

However, before you start eating more, make sure that you're accurately counting everything you eat and drink. "Women tend to underestimate their calorie intake by 30-40 percent," Tallmadge says. To get a good estimate, write down the amount of every bit of food or drink you consume, then look up calorie values on food labels and the U.S. Department of Agriculture's National Nutrient Database for Standard Reference at nal.usda.gov/fnic/ foodcomp/ search/. A registered dietitian also can help you determine your actual as well as ideal calorie intakes. To find one near you, visit eatright.org.

If you're sure you're eating the right amount of calories, Tallmadge recommends seeing a physician to determine whether a medical condition has slowed down your metabolism.

Send your questions to Shape, Weight-Loss Q & A, 21100 Erwin St., Woodland Hills, CA 91367; fax: (818) 704-7620; e-mail: WeightLossQ&A@Shape.com.

Make one small but measurable change each week, such as eating two fruits with breakfast.

Women tend to underestimate their calorie intake regularly by as much as a whopping 40 percent.

Suzanne Schlosberg is the co-author of The Fat-Free Truth: Real Answers to the Fitness and Weight-Loss Questions You Wonder About Most (Houghton MHfIm1 2005).

Copyright American Media, Inc. Mar 2005

Source: Shape

More News in this Category