Q: I have recently lost 20 pounds and maintain my weight by avoiding fatty foods and exercising three times a week. However, with a busy schedule I often don't have time for physical activity. How important is exercise in maintaining my new weight?
- Tammy Michaels, Butte, MT
A: Physical activity plays a major role in weight management. There are four key reasons why. First, the more you move, the more calories you burn. Second, regular exercise boosts metabolism which in turn burns calories more quickly. Third, physical activity helps to preserve muscle mass. Muscle tissue has a rapid metabolism and is better than fat tissue at burning calories. Lastly, exercise aids in controlling your appetite.
Just 20 minutes of body warming exercises such as running or dancing helps reduce your appetite. Other advantages gained from physical activity range from reduced heart disease and cancer to an increase in energy.
For your busy schedule, I suggest taking a brisk half hour walk during your lunch break. Making this a routine can help you burn at least 120 calories everyday. Bring a friend along or listen to music as you walk. Make your exercise program enjoyable so you will stick with it!
Q: My husband and I can't agree on healthy meals to eat. I prepare dishes high in carbohydrates, but my husband complains that starchy foods are fattening and high in calories. I disagree, yet he stands strong in his position. Can you shed some light on this issue?
- Michelle Cabrillo, Fremont, CA
A: I must tell you that you are absolutely right! People often assume carbohydrate-rich foods such as potatoes, rice, breads, and pasta are high in calories, but they are actually just the opposite! What most don't realize is that the calories come from fatty toppings. For example, a medium potato has about 100 calories, but with a tablespoon of butter added, the potato jumps up to 203 calories and 12 grams of fat. So really, butter is the culprit for the extra calories.
Avoid butter, sour cream, grated cheese, and bacon bits and notice the dramatic drop in calories. In addition, not only are carbs low-cal, but are less likely to become stored as fat and will actually boost metabolism to help burn calories faster.
My advice is to continue preparing meals containing grains, vegetables, and legumes and both you and your husband will witness your waistline shrink naturally!
Q: For the past year, I've gone to weight loss centers, been on low calorie diets, yet I can't seem to permanently shed the weight. I lose weight, but gain it all back plus a few extra. Am I just weak and doomed to being overweight forever?
- Gladys Doring, Clearwater, FL
A: You will be happy to know that you are not alone in feeling this way. More than a third of American women and a quarter of American men are trying to lose weight.
Thirty billion dollars a year are spent on diet programs and products with results such as your own; temporary weight loss and a lot of frustration. Many diet centers offer attractive meal plans, but these so-called low-calorie meals contain at least two times more fat than is optimal for weight control.
The key in answering your question is to CUT OUT THE FAT! Avoid fried foods and animal fat found in meats, poultry, and fish. Instead, prepare low-fat meals such as linguine with a light basil sauce, vegetable curries, and bean burritos. In fact, these dishes burn off the pounds rather than add extra pounds.
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