Q & A
Click on a question to show the answer.Q: Can I lose weight just by walking or do I have to do more physical activity?
I am 5'4" and weigh 165 lbs. I want to lose weight and have started walking for 30 minutes each day. I would like to lose 30 lbs.
A: You can certainly lose weight by consistently including walking in your daily routine. In addition, however, to lose weight, you will need to cut back on the calories you consume each day. My suggestion is for you to keep a food diary of everything you eat or drink each day. Include the amounts of each food you consume as well. In this way, you can better keep track of how much you are eating. I'd also keep track of how much you are walking each day as well. For additional help, please go to the following web site: http://www.mypyramid.gov/. You can actually keep an online food and exercise journal using this web site.
A: You can certainly lose weight by consistently including walking in your daily routine. In addition, however, to lose weight, you will need to cut back on the calories you consume each day. My suggestion is for you to keep a food diary of everything you eat or drink each day. Include the amounts of each food you consume as well. In this way, you can better keep track of how much you are eating. I'd also keep track of how much you are walking each day as well. For additional help, please go to the following web site: http://www.mypyramid.gov/. You can actually keep an online food and exercise journal using this web site.
Q: I never drink milk. Can I substitute another food to get the protein found in milk?
There are many other foods that are high in protein such as meats (chicken, fish, beef, pork), other dairy products (yogurt, cottage cheese), dried beans (pinto, black, navy, and chick peas), eggs, nuts and nut butters, and a host of products made with soy. In addition, grains (cereals, bread, and pasta) and vegetables also contain protein. You can see you are likely getting all the protein your body needs. However, more of a concern is if your body is getting all the calcium it needs. One serving of a dairy product generally contains about 300 mg. of calcium. Individuals need between 3 and 4 servings of dairy a day in order for them to obtain adequate amounts of calcium. I'd recommend that you look at calcium enhanced beverages such as orange juice and soy milk. You might also want to consider taking a calcium supplement. As a female, it's very important for bone health that you get the recommended amount of calcium.
Q: How can I lose weight when I already eat under 1,000 calories each day?
Is there such a thing as not eating enough calories? I eat well under 1,000 calories each day but I haven't lost any weight!
A: There is such a thing as eating too little. When an individual consistently eats less than 1,200 calories per day, they are at risk for malnutrition. This means that they are not likely to get all the nutrients they need - and in the amounts they need. I don't know how long you've been eating under 1,000 calories per day but sometimes when an individual does this; our bodies tend to look at this as though they are being starved. As a result, the body's metabolism will decrease substantially to conserve energy. It is likely that this is what happened to you. Do you engage in any type of regular physical activity? If not, I would recommend this. Any type of activity that you are able to do is great. Walking, bike riding, and swimming are just a few possibilities. In addition to helping you burn extra calories, activity also will increase your metabolism.
A: There is such a thing as eating too little. When an individual consistently eats less than 1,200 calories per day, they are at risk for malnutrition. This means that they are not likely to get all the nutrients they need - and in the amounts they need. I don't know how long you've been eating under 1,000 calories per day but sometimes when an individual does this; our bodies tend to look at this as though they are being starved. As a result, the body's metabolism will decrease substantially to conserve energy. It is likely that this is what happened to you. Do you engage in any type of regular physical activity? If not, I would recommend this. Any type of activity that you are able to do is great. Walking, bike riding, and swimming are just a few possibilities. In addition to helping you burn extra calories, activity also will increase your metabolism.
Q: I am eating a small bowl of oatmeal every morning with 2% milk and a little bit of brown sugar. Is this a healthy breakfast and what do you think the calories would be?
A: Your choice of breakfast is very, very healthy. To give you an accurate calorie count, I'd really have to know the amount of each of the foods you are consuming. If you have access to a food label, you can easily estimate your calorie intake. If not, go to http://www.mypyramidtracker.gov/. The only recommendation I would have for your breakfast is to add a serving of fruit. You might consider choosing some type of fresh fruit that is in season but you may choose from fresh, frozen, or canned fruit. Just make sure that if it's frozen or canned sugar hasn't been added to it.