FAQ: Weight Loss

FAQ:

Q: Since I started hitting the gym more often, I feel famished and I'm eating all the time. What gives?

A: The increase in appetite may be your body's way of trying to replace the calories you're burning off (it should subside in a few weeks). It could also be that you feel entitled to more food as a reward for your hard work. A growling tummy is no reason to stop getting sweaty, though. Exercise promotes health and can speed weight loss. First make sure you're not thirsty (which is likely after a workout). If water doesn't help, try low-cal foods like peppers or juicy fruit like oranges to satisfy your taste buds without undoing all that time on the treadmill.

Q: I'm dieting, but my weight loss has stalled. How can I jump-start it?

A: You've hit the dreaded plateau, which occurs when your metabolism slows to match your lower calorie intake. You can make simple tweaks to your diet—without having to cut calories—to get the scale moving again. By adding more lean protein and trimming carbs and fat, you'll enjoy the same amount of food but burn more calories. That's because protein revs metabolism more than carbs or fat. Instead of pretzels, grab a handful of protein-packed nuts.

Q: What should I do first when my weight starts to creep up?

A: First, identify the reasons for the change. Some culprits are easy to spot, such as canoodling with Ben & Jerry, but a food diary can help you uncover subtler sources of added calories, like inflated portions or extra cocktails. Scaling back your intake to your pregain level should halt or even reverse the trend, but for faster results, also try these three easy calorie-trimmers:
Make every sandwich open-faced. Bypass the top slice of bread to save 70 calories. If you eat a sandwich a day for lunch, you'll shave off 490 calories a week.

Eat slowly. Turn off the TV, have a seat and savor the flavor of every bite. Research shows that women take in about 67 fewer calories per meal when they slow down.
Skip salad dressing. Use balsamic vinegar instead. Dressing can be 75 or more calories per tablespoon, so this trick saves at least 150 calories per salad. You're feeling lighter already!

Q: I've heard caffeine can rev your metabolism. Is this true?

A: Yes, it's true, but caffeine has never been proved to aid in weight loss. That's because the boost you get is tiny and temporary, usually not enough to make a dent in your calorie burn. That said, a shot of caffeine can give your workout a jolt: Research shows that having as little as 100 milligrams—approximately the amount in a cup of coffee—helps serious exercisers work out harder and longer, possibly by increasing alertness and diminishing fatigue. (Now-and-then exercisers weren't studied, so it's not known if they'll gain the same lift.) Researchers also speculate that caffeine may stimulate muscles to contract differently during exercise. But don't adopt a coffee habit merely to fuel workouts. Caffeine in high doses can increase blood pressure and irritate the stomach. And take a pass on weight loss supplements with caffeine: They may contain high doses and other ingredients that can further raise blood pressure—not a healthy idea for anyone.

Q: How can I shake these last 5 pounds?

A: Use my 25 percent solution: Leave 25 percent of your meal on the plate at lunch and dinner (only nonstarchy veggies such as spinach, broccoli and peppers are exempt from the rule), and increase your workout time by 25 percent. Little changes can add up: If you eat 6 ounces of sirloin instead of 8 and only 3/4 of a baked potato, you trim nearly 200 calories off your meal. Do this every day for a month and you will shave off 3 pounds. Factor in the extra exercise, too, and you'll be well on your way to dropping those final 5.

Q: What's the biggest dieting mistake?

A: Not eating enough. Going below 1,000 calories a day can backfire because it's nearly impossible to maintain such a restrictive diet. Even if you're able to stick to a starvation plan, it's counterproductive: Your metabolism hits the brakes when your body detects too little food coming in, which impedes weight loss efforts long-term. Plus, your body may eventually begin to raid its own muscle stores for the energy it needs. The best news I can give dieters: You can eat plenty of healthy foods and still lose weight.

Q: I am watching my calories and wondering what my best bet is: beer, liquor or wine?

A: Ounce for ounce, beer turns out to have the fewest calories (13 for regular, 9 for light), followed by wine (25) and liquor (64 to 82). But when you consider how much you're typically served of each, you may be better off ordering a cocktail. That's because a drink containing a jigger of alcohol, mixed with water, seltzer or diet soda, will have no more than 124 calories—roughly 25 calories less than a 6-ounce glass of wine or a 12-ounce bottle of beer. (Light beer, with only 103 calories per bottle, is also a good choice.) If you like your drinks mixed with regular soda or juice, however, beware: You could slurp down 300 or more calories.