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You Asked: How Can I Lose Weight Before My Wedding?

DearSugar — Fri, 07 Sep 2007 17:00:00 -0700

Dear Sugar--

I recently was given the opportunity to explore other career options and have had lots of free time to focus on my fitness and nutrition. I've gotten really into it and set a goal of losing 15 pounds before my wedding date in November. I am 5'4" and when I started my routine/eating change I was 136. I'm down to 131, I work out six days a week...hiking, spinning, running, weight lifting, Pilates and yoga. Plus I'm keeping track of what I am eating. I eat six times a day small meals, lots of fruit, protein and veggies.

I use the website www.sparkpeople.com to track my eating and my workouts. The site gives me a caloric breakdown. According to the BMR I burn 1380 calories without doing any physical activity, so I've been burning an additional 500-800 calories a day plus only eating between 800-1200 calories. Why am I not losing weight??? I'm starting to get frustrated especially since I feel like I'm working really hard. Any
suggestions?

--Frustrated Bride-To-Be

To see DEARSUGAR's answer read more

Dear Frustrated Bride-To-Be--

This is a question I'm sure many women can relate to - how to lose weight in a healthy way. First of all let me say that you should be proud of yourself for starting this plan and sticking to it. You've lost 5 lbs already, and that's awesome.

I'm sorry to say that losing weight is hard work, and it's a long journey. Since you are at a pretty healthy weight already, losing those extra 10 lbs is going to be a slow process. In order to lose 1 lb a week (which is a healthy goal), you need to either burn or omit 500 calories from your diet per day. A good way to do that is to burn 250 calories through exercise, and ditch 250 calories from your diet. You don't want to shock your body and drop your caloric intake dramatically though, because your body won't burn fat, it'll hold onto it. You must consume at least 1200 calories a day so your body doesn't think there's a food famine.

Another great tip is to stop eating 2 hours before you go to bed. It'll give your body a chance to digest, and then when morning comes, you'll be hungry for breakfast. Don't skip this important meal since it can help jump start your metabolism.

I see that you are doing a wide range of exercise, but you may want to stick to focusing on heart-pumping cardio. Jog, ride a bike or do the elliptical at the gym for 20-30 every day, and you'll tone up and burn calories. Another thing you should remember is that if you are building muscle with exercising, you'll be losing inches and not necessarily losing weight. Muscle doesn't weigh more than fat, but it is denser so it takes up less room. That means when you step on the scale, it may not reflect all your hard work. Look in the mirror though, I'm sure you're bound to notice a difference.

Getting married can be both an exciting and stressful time. Just keep taking good care of yourself, get enough sleep each night, continue eating healthy and exercising, and by November I'm sure you'll look toned and feel strong, confident, and beautiful on your special day.

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Post Pregnancy Baby Weight: Reality Check

FitSugar — Tue, 26 Jun 2007 08:45:00 -0700

I have been posting about celeb moms and their slim down secrets. It is interesting to get a glimpse into the celebrity world, especially if you have dealt with working off the pounds that accompanied your nine month journey to motherhood. I do, however, want to provide a little reality check: these women have resources that regular, normal, non-celeb moms do not. I am talking about nannies, personal chefs, personal trainers as well as a lot of external pressure to "tighten up."

It is not a good idea to go on a severely calorie restricted diet, especially if the new mom is breastfeeding. Cutting back on calories means the loss of significant nutrients for the mother and the baby. For some women, breastfeeding actually can help take off some baby weight. A lactating mom needs at least 1800 – 2000 calories a day. Plus cutting back on food can make a new, sleep deprived mom cranky, and cranky is not what you want to be when facing the unique challenges of tending to a newborn.

Exercise, on the other hand is highly recommended. Not only will it help new moms lose weight, it can help ward off postpartum depression. It is key to remember that exercise should make you feel better not worse, and it always a good idea to check with your OB before beginning a postpartum exercise program, especially if you had a difficult pregnancy, delivery, or a C-section. I highly recommend walking, as a way to begin exercising it is enjoyable for both you and the baby. Get out and go for a stroll.

Fit’s tip: After taking time off from vigorous exercise for nine months, it will take you some time to get back to your pre-pregnancy level of fitness. Start with the level of exercise you did in your third trimester and work you way back, adding elements from your second trimester, and so on. Good Luck!

Skipping Meals Won't Help You Lose Weight

FitSugar — Fri, 03 Aug 2007 13:30:00 -0700

If you want to lose weight, it's simple math - to lose one pound a week, you must burn approximately 3500 calories over and above what you already burn doing daily activities. That's about 500 calories a day that you need to either cut out or burn with exercise. Let me say this out loud: Skipping meals doesn't count.

If you skip let's say Breakfast, or decrease your calories significantly (to less than 1000 calories a day), you're not helping your body lose weight. You're actually decreasing the rate of your metabolism. You go into "starvation mode" where the body tries to compensate for the low calories. Your metabolic rate can actually decrease as much as 10-15%, and your body will hold onto the fat and burn lean muscle instead.

Skipping a meal also makes you really hungry, so when you do go to eat your next meal, you'll probably end up overeating, which also won't help you lose weight. Try to reduce your daily caloric intake by 250 calories and burn the other 250 calories by working out. Try passing on that extra slice of pizza at lunchtime, and take a walk.

Fit's Tips: Don't let yourself go hungry. Eat throughout the day, making sure to eat 3 meals a day, and include small, healthy snacks in between.

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When it Comes to Staying in Shape, Which is Harder For You?

FitSugar — Tue, 27 Mar 2007 07:30:00 -0700

Losing weight and then maintaining it is tough because for most of us, it's a lifetime battle. There is no cure-all diet that we can go on for a week to lose weight and then miraculously go back to eating donuts and Doritos. We'd all be on it if we could.

In order to lose weight and keep it off, you've got to eat a healthy diet and exercise consistently.

So which is harder for you?

Geek Tip: Avoid Extra Holiday Pounds With Lose It

GeekSugar — Tue, 24 Nov 2009 13:50:45 -0800

For me, part of gearing up for the holiday season is the realization that I'm going to overindulge in holiday goodies from time to time. While this time of year isn't the best for trying to shed extra pounds, there's still benefit in watching what I'm eating - even if I allow myself a few "cheat" days here and there. Lose It! is an iPhone app that tracks caloric and nutritional intake as well as calories burned by exercise, giving you a calorie budget for the day.

First, enter your starting weight, your goal weight (if you want to lose, that is), height, and birth date, and the app figures how many calories you need to lose a few pounds or maintain your current weight. Then, enter exactly what you've eaten that day (you can search by meal, favorite foods, previous meals, even brand name foods from supermarkets and restaurants) and any exercise you've done. The app tracks your daily, weekly, and monthly caloric intake, factoring any exercise into the equation.

I'm certainly not shooting for any serious weight loss before January (hello pumpkin pie!), but it will be nice to know how many calories I'm consuming during non"cheat" days.

Exercise, Weight Loss, and the Fat Burning Zone

FitSugar — Tue, 17 Nov 2009 05:50:01 -0800

Much has been made of late about exercise and its relation to weight loss. There was the Time cover story The Myth About Weight Loss and a recent article on the topic in the New York Times, which recommended working out in the fat burning zone.

You see the phrase on all types of cardio machines: the fat burning zone, aka the "weight loss zone," means working out at a lower intensity to burn fat as fuel. But these workouts also burn considerably fewer calories. I was confused about how we should all be spending our cardio time, so I took my questions to exercise physiologist Jason Karp, who also happens to be an avid runner.

When I asked him if we should all be scaling our workouts back and aiming for the fat burning zone, Karp explained that it's not the type of fuel your body is burning, but the overall calories that count. "It doesn't matter if you're using fat or carbohydrates. In order to lose fat from your waistline you don't have to be using fat as fuel during workout," he said. He offered up the example of sprinters; they don't train in the fat burning zone, but they're mighty trim in the torso. Losing weight comes down to math - you want to be in a calorie deficit to shed pounds and body fat. Higher intensity exercise puts you at a higher burn rate. To burn the most calories in a cardio workout, skip past the fat burning zone and work out with more intensity. To really burn up calories, Karp recommends intervals. To learn why, read more.

Essentially, interval workouts give you the most bang for your sweat buck. Karp explains that with "intense exercise you're pushing your body more out of homeostasis," that is, the equilibrium of energy the body prefers to maintain. During the few hours after an interval workout, the body must go through a recovery period, and a lot needs to happen to return to the body to pre-exercise levels. "You've got to drop the heart rate, synthesize glycogen for the muscles, remove lactate from muscle and take it to the liver," says Karp. All these actions require energy, which raises the metabolic rate for many hours after exercising. Thirty minutes of exercise at a low intensity doesn't place nearly as much stress on the body as intervals, so you burn fewer calories both during and after the workout.

Before you hit the track and start running intervals, Karp recommends building a strong cardiovascular fitness base and working with a trainer for guidance. Even if you're not ready for sprints, play with your speed during your next cardio session. Slow and steady might win the race, but intervals will burn more calories.

Source: Flickr User pistoldrawn

Reality Check: Ashlee Isn't a No Carbs Kind of Girl

FitSugar — Tue, 17 Nov 2009 12:00:02 -0800

Even though she lives the So Cal lifestyle, Ashlee Simpson-Wentz told Women's Health that she doesn't starve herself for a Hollywood figure; she simply loves food, and one of her favorite feasts features Mexican fare. Once a week Ashlee and her hubby, Fall Out Boy bassist Pete Wentz, invite family and friends over for taco night. Ashlee told the mag that she's not afraid of cheese, eats cheeseburgers with ranch dressing, and indulges in French fries. But don't spread the rumor that she's eating for two, because she's not, and Ashlee shares that she's even slimmer than ever.

She boasts about devouring whatever she wants, doesn't deprive herself of the foods she craves, and still has such a great figure. To find out what she asys is her secret, read more.

Ashlee's secret weapon is Bronx Pilates! Her 1-year-old son is in her arms all day, and carrying around that extra weight has helped to really tone her arms.

Before she gave birth, Ashlee had gained 50 pounds, and her breasts were up to a size E when she was nursing. So once baby Bronx was two weeks old, she was ready to start losing the extra pounds. A home-delivery meal plan didn't work since she's a big eater. She says, "If I want a grilled cheese sandwich, I'll eat a grilled cheese sandwich." So she turned to exercise, and with the help of a personal trainer, the new mama set up a home gym and started circuit training. Four weeks later, Ashlee had lost half her baby weight. Her diligent workouts have definitely paid off. Of course, this young actress also has her youth and genes to thank. Though she looks amazing now, Ashlee dispels the notion that her bod was a result of Hollywood stress. She says, "I wasn't in a rush to get back to this body for anyone else. It was more like, 'I wanna look good [for me]? I wanna feel good.'"

Ashlee is feeling great and very appreciative of her family and all life has blessed her with. On top of a great career and a healthy son, her hubby is a great source of comfort and support. "Pete isn't worried about stretch marks, " she says, "He always makes me feel sexy."

The way she explains it, she doesn't really do anything currently to maintain her figure. Do you believe it?

Are the Kardashians' QuickTrim Diet Products Quackery?

FitSugar — Thu, 12 Nov 2009 05:50:02 -0800

A very pregnant Kourtney Kardashian is having a hard time accepting her baby weight. Slim sis Kim says that "Kourtney is going crazy. She feels so big right now. She's just ready to have the baby." According to Us Weekly, sisters Kim and Khloe are both dieting with their QuickTrim diet products and expectant mom Kourtney is jealous because she sees how they're both losing weight.

I've got to admit that I'm sick of hearing about the Kardashians, and now they're promoting this diet product and proving that it works. Ever wonder what it is exactly, or if it's even healthy? My gut says it's not, so I decided to check out the website to see what I could dig up. Here's what I found: QuickTrim Fast Cleanse ($30) is a "lemonade flavored drink designed to help rid the body of excess water weight, belly bloating, and intestinal bulk." So are you supposed to drink these magic citrus beverages all day and that's it?

To hear more about QuickTrim and what the ingredients are, read more.

The Fast Cleanse drink I just described is one product made by QuickTrim. It contains many ingredients including pure lemon juice concentrate, chicory root (fiber), and aloe vera gel. Although it's made with natural ingredients, detoxing your body isn't necessary.

QuickTrim makes two other diet supplements, but these are in tablet form: Extreme Burn ($50) and Burn & Cleanse ($60). Extreme Burn claims to burn up to 8,000 extra calories per month. Burn & Cleanse is a 14-day diet system that promises to burn calories all day, and cleanse and detox you all night. They're made with ingredients such as cocoa extract, acai fruit extract, hyssop, false unicorn root, and green tea leaf extract. Sounds like a witch's potion to me. But at least you're instructed to take these tablets between meals, not in place of them.

These pills are supposed to stimulate your metabolism, maintain your blood sugar levels, burn fat and calories, and contain antioxidants to promote a happy mood. Safety-wise, QuickTrim products are not FDA-approved, so I'd skip them completely and save your moolah to buy things you know will help shed pounds, like a gym membership or fresh fruits and veggies. If you're trying to lose weight, don't fall for this quick-fix diet scam. As I've said before, the safest and most effective way to slim down is with a healthy diet and regular exercise.

Have You Ever Hung Up a Photo as Motivation?

FitSugar — Thu, 12 Nov 2009 09:00:00 -0800

I haven't yet cracked a copy of Andre Agassi's new tell-all, Open, but I have been reading reviews and can't help but be fascinated by the revelations about the tennis star, his equally talented wife, and his ex, Brooke Shields. I especially love this tidbit:

In preparation for her wedding to Agassi, Shields embarks on an exercise regimen and hangs an inspiration photo on the refrigerator door. The photo is of the woman who Shields thinks has perfect legs. The woman is Agassi’s future second wife, Steffi Graf.

Growing up, my mom often put a photo of her younger self on the fridge when she was trying to lose weight. Have you ever done anything like this?

Why Exercise Won't Help You Lose Weight . . . Sort Of

FitSugar — Thu, 05 Nov 2009 03:00:36 -0800

There have been a lot of reports in the last year confirming that contrary to popular belief, not all exercise leads to significant weight loss. If you want to shed pounds, it mostly comes down to diet. It’s no surprise that changing your diet can help you lose weight, but for decades, many people believed that exercise was the best pathway to a slimmer, fitter you.

Today the New York Times added to the news that exercise doesn’t significantly aid in weight loss by reporting the results of an exercise and obesity study. The study followed a group of 58 obese individual who underwent three months of supervised aerobic activity but didn’t change their diets at all. And while the group lost an average of seven pounds, many participants barely lost three.

I admit that when all of these studies started coming up I was a little shocked, but it turns out that high intensity workouts mainly burn carbs, not just fat.

To hear what type of exercise may maximize fat loss, read more.

The article explains: "'The message of our work is really simple,' although not agreeable to hear, said Edward Melanson, PhD, the lead author of the study. 'It all comes down to energy balance,' or, as you might have guessed, calories in and calories out. People 'are only burning 200 or 300 calories' in a typical 30-minute exercise session, Melanson points out. 'You replace that with one bottle of Gatorade.'"

Fat loss can be maximized, but it’s a matter of how you approach your workout. To do this, work out at a lower intensity in your fat-burning zone, which is 60 to 70 percent of your maximum heart rate. For most people this zone falls between 105-134 beats per minute. Melanson’s study also found that once weight is lost from reduced calorie intake, exercise might prevent it from coming back by resetting metabolic pathways that stop the body from wanting to store fat.

The research is interesting, but should not dissuade any of us from our fitness goals. The benefits of exercise reach far beyond weight loss - it helps the brain function better, reduces stress, creates a toned body, and is important for healthy heart function.