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Our answers to questions are not a substitute for a consultation with a professional
who can inform you of all the facts of your particular situation. We answer
questions in general terms only, to give you information that may
used as a starting point.
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| TOPIC - Weight Loss |
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Does eating after 8 pm cause weight gain?
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It is not as critical what time you eat your food as to the total amount of calories you eat each
day. If you overeat at any time of the day, you will gain weight. Having said that, it is best
not to have the largest meal of your day after 8 pm at night. The reason being is you will not
use all the calories you have just consumed, some or most of it will be stored as fat. It is better
to eat earlier in the day where the calories will be used for activites during the day.
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| Question |
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May I know what is metabolism rate? Is it true that if it is high we can lose weight easily ?
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Basal metabolic rate (BMR) is the amount of energy or calories your body burns to maintain
itself in its resting state. Metabolic rates vary from one person to another and are affected
by a number of factors such as gender, age, amount of muscle you have compared to body fat
and the amount of exercise you do on a regular basis. Male's rates are higher than females
because of testosterone. Infants and growing children or teenagers have higher metabolic rates
than adults because of growth hormones. It increases with fever, a hyperactive thyroid gland
and other diseases, and decreases with age, fasting or starvation, malnutrition, and when you
are resting or sleeping.
It is true that a higher metabolic rate will make it easier for you to lose weight, but the
only safe way to increase it is to exercise (not use pills or potions).
Exercise increases the body's metabolic rate up to 15 hours after exercising. The more muscle
you have in relation to fat, the more calories you will burn. Thus, not only will aerobic
exercise help by keeping your metabolic rate up, doing weight training to increase your muscle
mass will be helpful as well.
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| Question |
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I walk regularly on my treadmill at speed 1.2-2.0 mph for around 45 mins. daily.
I started this last year end but I still haven't lost any weight. Any advice?
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| Answer |
You need to combine exercise with diet to lose weight. If you did not change your diet,
or ate more because you were exercising, that could be why you are not losing weight.
To start, figure out how much fat you are eating in your diet, use the
Rate Your Diet. If you are eating too much fat, then you should cut back. Do not
skip meals but have smaller portions of food, and have more fruits and vegetables to fill
up. If you would like more advice on your diet, consult a dietitian for a full assessment.
The other thing with the exercise is that you need to increase the intensity and distance of
your workout as you get fitter. Your body gets fitter after a few weeks of exercising, so you
need to set new goals in order to burn the same calories. In the end though it may sound
simplistic, to lose weight your calories intake have to be less than your calories output.
It is figuring out how to put yourself into a negative calorie equation that will help you
achieve your goal.
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| Question |
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I really want to lose weight but don't know how to start. Can you give me a diet plan
or sometime like that pls. and is it possible to lose more than 30 lbs in 2 mths?
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| Answer |
I do not recommend weight loss of more than 2 lbs per week for healthy weight loss.
While it is possible to lose 30 lbs in 2 months, you would place less stress on your body
if you lost only about 12-16 lbs.
After having received many requests for online diet plans, I am developing an online
diet site that will provide a comprehensive weight management program. Watch for
Dietwerks.com coming soon!
Our online diet program will have the convenience of 24/7 access from the privacy of
your home or office. Your diet plan will be available at your fingertips when you
want it!
Dietwerks.com will feature....
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- Customized meal plans that are specially designed for you.
- Adjustable diet settings/goal at any time.
- Exercise & weight monitoring and online journal.
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| Question |
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Hi, I am trying to lose weight and I know I need to eat a low fat meal.
I've already start on my exercise regime. Could you please advise me on my nutrition
needs so that I could lose weight? Thank you.
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| Answer |
To lose weight you have to use up more energy than you are taking in. There are several
ways to do that which includes increasing activity levels and decreasing caloric intake.
It sounds like you've increased your activity level by exercising. Also move more in your daily
routine ie. walk more, use the stairs, play with your kids/pet, etc. All these help to
burn up more calories.
As for your nutritional needs, cutting down on fat is a good way to reduce calories in your diet
(plus it is good for your health). While you are doing that, you need to ensure you are still
eating the right balance of cereal & grains, fruits, vegetables, meat & meat alternates
and fluids. Use the Food Guide Pyramid as a guide for well-balanced,
low-fat eating.
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| Question |
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I'm trying to loss 15-20 pounds. What should my carbohydrate and calorie intake be?
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| Answer |
Your calorie intake will depend on how active you are. It ranges from 1600-2300 calories
for sedentary to moderately active (see the Calorie Calculator
for definitions). Put in your current height, weight & age and it calculates the calories you
require daily to maintain your current weight. If you want to lose weight, take off 250-500
calories per day. That should allow you to lose 1/2 to 1 lb per week.
The present recommendation for carbohydrate, protein and fat distribution is 50-55% for
carbohydrate, 12-15% for protein and 30-35% for fat for healthy adults. That works out to 250-
275 grams of CHO, 60-75 grams of protein and 66-78 grams fat for a 2000 calorie diet. However,
most people find it difficult to figure out how much food that is, so it is recommended that
you follow the Food Guide Pyramid guidelines to find out how much
of each food group you should be eating.
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| Question |
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My husband needs to lose weight. He does not eat breakfast at home because he does not have
time to before he goes to work. On his way to work, he may grab a danish or sweet roll and a latte,
he may or may not stop for lunch. If he does, I think it is whatever someone can pick up for him
to eat at his desk. I don't know what else he eats the rest of the day, but he has a big dinner
when he comes home around 9 pm.
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| Answer |
Two things is going to help your husband lose weight - good eating habits & exercise. If he
does not have time for breakfast at home, he may want to grab items with less fat like low-fat
granola bar, a piece of fruit, low-fat milk, etc. For lunch, it would be a good idea to eat,
preferably not at his desk. If that is impossible, maybe you can pack a healthy lunch for him -
eg. a sandwich & a muffin, a thermos of soup & a roll, bagel & light cream cheese.
Since he would be famished as dinner is not till 9 pm, it would be good if he can have a light
snack around 4 - 6 pm, and then have a medium-size dinner when he comes home.
You did not say what type of work he does. If his job is sedentary, he also needs to include
some activity into his schedule. It sounds like he has a long work day, so it will be
easiest to include activity as part of daily life. For example, can he take a walk at lunch?
Can he take the stairs instead of using the elevator? Three to four times a week it would be good
to do an aerobic activity like swim, jog, play racquet sports, ride a stationary bike for at least
30 minutes each time. Remember, your husband has to want to lose weight - you cannot do it for him
If he is really concerned about his weight, he should see his physician first before starting on
any weight loss program.
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| Question |
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I eat a lot of carbohydrates and fruits and in wide varieties. Most of the additional
calories are from the fruits consumed. Will that lead to weight gain too?
Will dieting or a change in eating habits result in irregularities in the menstrual cycle?
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| Answer |
To answer your first question, you will gain weight if you consume too many calories. It
does not matter where the calories come from. However, eating high-carbohydrates foods such as
bread, pasta, whole grains & fruit is recommended since they fill you up yet only contain 4
calories per gram. You have to ensure that you are eating a balanced diet (not
just carbohydrates & fruits) following the guidelines of the Food
Guide Pyramid even when you are trying to lose weight, otherwise you will put your body out
of balance. To lose weight gradually, have each food group in smaller portions and increase your
activity level.
If you lose too much weight or body fat, you will experience menstrual irregularities. If that is
happening, you should consult a doctor for an assessment. You may not need to lose any more weight.
Your doctor can also refer you to a dietitian who can guide you to lose weight safely and
appropriately if necessary.
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| Question |
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I want to lose 3 kg. Is replacing a proper lunch with 2 slices
of plain bread a suitable diet alternative? I get plenty of fruits at dinner. Will the
carbohydrates and starch hinder my success, even though bread is low in calories?
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| Answer |
If you are trying to reduce your caloric intake, you should still eat a balanced meal.
Instead of just sliced bread, have some low-fat protein with it such as skinless chicken
breast, lean ham or water-packed tuna. Also I recommend a high-fiber bread such as wholemeal,
multigrain or rye as the fiber provides bulk and keeps you full for longer. Avoid using any
margarine or mayonnaise with it; instead use mustard, pickles, or sliced tomatoes & cucumbers
for additional toppings.
Having high-carbohydrate foods such as bread is not a problem, just avoid the high-fat
items, such as butter & salad dressing, that you may add to it which adds extra
calories and slows weight loss.
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| Question |
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I am 5 ft 5 in and 106 lbs. I would like to reduce my weight to around 100 lbs. but it don't
seem to work for me. This plateau stage has last for more than 2 weeks. Why is that so as I
still control my diet and do light workouts? Also my body does not seem to build muscle and
I do eat nutritious meals - WHY?
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| Answer |
Your BMI at 106 lbs and 65 in. is 17 which is well below the recommended lower limit of a
healthy weight. YOU SHOULD NOT LOSE ANY MORE WEIGHT, as you are already too thin and
that is just as unhealthy as being overweight. A healthy weight for you is between 115-138
lbs. You body has reached a point where any further weight loss is detrimental - that is
a reason why you are unable to lose any more weight.
In order to build muscle, you have to be prepared to gain some weight as the muscle will add
some weight to your body. You also have to do weight training to build the muscle, eating
nutritious meals alone is not enough. I recommend that you consult with a dietitian to get
answers to your specific diet questions, and see an personal trainer for a weight training
program.
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