Q: I am trying to lose 20 lbs. I am eating a low-fat, vegetarian, 1,000 calories a day diet and walking/hiking for 1 hour a day, six days a week. With my increased muscle mass, will there come a time when I should increase my caloric intake? I am only 4'10" and weight 111 lbs. Recently, I have been very hungry and I'm wondering if that is my body's way of telling me that I need more food?
A: You are feeling very hungry because your allotted 1,000 calories a day is an extremely low caloric intake. Deprived of calories, the body resorts to burning its own muscle for fuel, which is why you're feeling so hungry. To continue this limited intake in the hopes of losing more weight is unhealthy.
Each individual's caloric needs depends on age, gender, height, present weight, body type, hormones, and physical activities. The average individual requires at least 1,200 calories a day for minimal regulation of basic metabolic needs. For instance, the average 111 pound individual should consumbe about 1,665 calories a day.
Instead of computing calories, it's more useful to calculate your Body Mass Index (BMI). The BMI is a height-weight calculation which is used to estimate people's healthy weight. A healthy BMI for men and women is between 20 and 25. A BMI of 25 or higher is considered overweight. To figure out your BMI, multiply your weight in pounds by 700. Then divide this number by the square of your height in inches. By my calculations, your BMI is 22.9, well within normal range.
Since you have a normal BMI, you physiologically do not need to lose more weight. It's obvious that you get plenty of exercise, so it seems to me that your concern is more of a body type issue, i.e. weight distribution. Rather than focusing on your weight and caloric intake, you may want to concentrate on specific exercises for your body type, which will help you reach your desired physical appearance.
Q: I really crave sweets, especially chocolate. Are there foods that can help stop sugar cravings?
A: Cravings for chocolate and other sweets are quite common. Although there is no one specific food that will stop these cravings, there are strategies that will help you modify, if not eliminate, this desire. Craving sweets is often caused by low bllod sugar. Stress may also be a contributor. Women with premenstrual syndrome sometimes crave chocolate and sweets during the week before their period.
The good news is, you can control cravings through proper eating and exercise. It is best to eat a varied and balanced diet that includes protein from low-fat sources, fiber-rich complex carbohydrates (whole grains, brown rice, legumes, and starchy vegetables) and fruits. Following this basic diet advice will help you to maintain your blood sugar at an even level, preventing blood-sugar highs and lows, and sweet cravings.
Another strategy to prevent cravings would be to eat low-fat/low calorie small meals or snacks every few hours to keep blood-sugar levels steady. When not at home, bring along protein-rich snacks such as nutrient-balanced energy bars, seeds and nuts, and low-fat cheese strips for when your energy level drops and your cravings for sweets rises. A daily exercise routine will also help to eliminate cravings and assist in stress reduction.
Keeping a food diary for a few months will also be helpful. Note everything you eat and drink and the times you crave sweets. This record may help you begin to see dietary patterns that stimulate your cravings.
Q: I'd like some information on post-pregnancy exercise. I had my only child almost a year ago. She was a c-section and I have not been able to lose any of the weight from my pregnancy.
A: An effective post-pregnancy weight loss program must include healthy eating and a variety of exercises. Once your c-section has healed and you receive health clearance from your physician, it will be beneficial for you to begin the following three-month exercise program.
During the first month of this exercise program, participate in a variety of aerobic activities that you enjoy-such as brisk walking, running, bicycling, or swimming-for 30 minutes, three times a week.
It's important that you also begin a once-a-week yoga class-preferably women. Yoga is an excellent investment of your time to get stomach muslces back into shape after pregnancy.
During the second month, increase your aerobic exercise from 30 to 6o minutes, three to five times a week. Continue your weekly yoga class. You should also begin a twice weekly 30-minute strength program, using 3 to 5 pound dumbbells. Take a strength training class at your local gym, or do it at home by watching a good strength trainging video.
For the third month, engage in 60 minutes of aerobic activities five days a week. Continue participating in yoga classes. You should also increase your strength training to three times a week using 5 to 8 pound dumbbells.
By incorporating a balanced diet of whole grains, fruits, vegetables, and low-fat protein, along with the proper exercise regimen, you will be able to enjoy your new, improved post-pregnancy physique.
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