What are the best strategies for someone who is fairly fit but is trying to lose about 5-10 pounds?
The key strategies are to:
- eat 3 balanced meals/day with the largest amount of food being vegetables and/or fruit accompanied always by 3-4 ounces of protein. De-emphasize starch. This doesn't mean eliminate it, but keep portions of pasta, rice, bread, etc. on the small side.
- don't allow more than 3-4 hours to pass without eating - snack on such items as vegetables, yogurt, small amounts of nuts
- stay well hydrated by drinking water with all meals and snacks
- stay active
As far as a detailed menu goes, this can be drawn up in consultation with a dietitian in private practice who would review your needs specifically to ensure the plan was based on your preferences and caloric needs. Should you wish to see someone, try Dial-a-Dietitian at 732-9191 or 1-800-667-3438, they can recommend a local dietitian for you.

Can you give me any tips on not over-eating?
A few strategies include:
Don't approach every meal like it is your last opportunity ever to eat. Remember we need to eat every 3-4 hours during the day. So, we don't have to gorge ourselves at every meal. As a lot of eating is visual, consider taking less food on your plate in the first place. This way you can still "clean your plate" without being overfull. Tell yourself that you can always have more later. Avoid waiting too long between meals as this sets you up to be over hungry and then to over eat. Slow down and chew your food thoroughly, it will prevent that uncomfortable, overfull feeling with heartburn, gas and cramps.

If I'm not really hungry in the morning and I'm trying to lose weight anyway, isn't it okay to skip breakfast?
Although this seems like it may be logical, it will actually work against the way the body is physiologically programmed. When you first wake up, your body is in a fasting state. Your metabolism, which determines the speed at which you burn calories, is waiting to be revved up for the day. By eating within the first 2 hours of being up, you stimulate the process of burning calories. So, if you're not hungry the moment you first wake up, try to eat within this two hour window. If you can't eat a complete breakfast which would include both protein and carbohydrate foods, as a minimum aim to eat a piece of fruit and drink some water.

Are calories the only thing that matters if you want to lose weight?
No, it is actually rarely a simple matter of more calories resulting in more weight gain. It's also concerning if a person focuses on calories alone rather than on the quality and nutrient value of the calories. From my experience in counseling many individuals seeking weight loss and enhanced energy, the best results are achieved when adequate quality calories are consumed in a balanced and consistent pattern throughout the day. If a person needed 2500 calories a day and ate only 1500 but it was all from junk foods consumed in an irrational pattern, they would not likely achieve weight loss. They would also not achieve optimum energy and would ultimately experience symptoms of a weakened immune system due to chronic under nourishment such as more colds and flus. The tendency to cancer, high cholesterol and heart disease is also much higher on a "junk food" based diet. Having said that, remember that exercise is critical for weight loss, possibly even more important what you eat.

When do you think is a good time to stop eating in the day?
Some people have heard that eating after 8pm is bad for their metabolism, energy and weight management. However, the point at which you stop eating depends on your lifestyle. Ideally, for good digestion and the prevention of heart burn, it is advisable not to eat within 1 to 2 hours of going to sleep for the night. If you are a shift worker and work well beyond 8pm, you would need to eat for energy on your job. If you are an athlete who trains early in the morning, you may want to eat an evening snack for added energy - especially if you can't eat first thing in the morning before a workout. If you have diabetes, you may also need a small bedtime snack to help stabilize blood sugar levels while you sleep.

I would like to know what type of foods I should be eating to avoid bloating (which seems to happen most times when I eat)?
Bloating is especially common after a meal or on a very empty stomach. But it can also result from any of the following:
• Swallowed air: Excess air can enter the intestines from eating too fast, taking large bites of food, not chewing thoroughly or drinking while eating.
• Sugarless candy and gum containing the sugar alcohols sorbitol and mannitol; these sugars are not broken down by the body, and their slow absorption can cause bacterial fermentation, which gives off a gas and causes bloating.
• Carbonated beverages.
• Excess fruit: This is quite common in the summer when people eat more fruit than normal; although fruit is very healthy, it is high in fructose and a starch called oligosaccharide, which ferments in the gut contributing to bloating.
• Excess fibre: Leftover wheat products such as rice or pasta in particular.
• Lactose intolerance: If you are sensitive to dairy products, bloating is a common symptom.
• Excess salt: This causes water to be pulled out of the cells into the spaces between causing bloating.
• Premenstrual water retention is another cause of bloating due to hormonal changes.

I'm trying to follow a weight-loss program and heard that popcorn (air-popped) is a good 'snack' food. Since then, I read that a cup of air popped popcorn is 30 calories - is this unpopped or popped?
There are approximately 30 calories in 1 cup of Popped popcorn. There are about 100 calories in 3½ cups, not counting any butter or margarine, making it a low calorie, fat-free snack.

Can you recommend any foods that increase metabolism?
Although metabolism is often determined by genetic factors beyond our control, by far, the best way to boost metabolism is with a regular exercise program. In the hours immediately following a hard workout, there is a significant increase in metabolism. As far as food goes, there is not really any miraculous metabolism-booster. However, there is some interesting research going on with cayenne pepper, spicy foods and even caffeine.

I always eat too much in restaurants. It's the old "get your money's worth" thing. Any suggestions?
When dining out, keep your health goals in the forefront of your mind. Think of getting "your health's worth" and not just your money's worth. When you feel full, set down your cutlery or place your napkin over your plate to signify the waiter to remove your plate to prevent nibbling. There's nothing wrong with a good ole doggy bag, and it saves cooking the next day.

I suspect a friend of mine may have an eating disorder. How would I know for sure?
Aside from confidentially, approaching your friend and asking him or her if everything is okay, watch for signs such as the person constantly talking about being overweight when they are clearly normal weight or even underweight. Missing meals, constantly running to the bathroom, depression or excessive exercise habits are also some of the many warning signs. Check the Eating Disorder listings in the Yellow Pages for more resources.

What can you tell me about RMR - resting metabolism rate. Is that something dietitians use to measure calories and for people who want to lose weight?
RMR is also known as basal metabolism which is the amount of energy the body uses at rest. It accounts for 60-70% of energy requirements per day (i.e. the energy needed for your heart to beat, lungs to expand and contract, digestion, etc.). There are standard calculations for RMR. For example, for a male aged 30 to 60 the equation is (11.6 x weight in kg) + 879; this provides the minimum calorie requirement. There are also activity factors that you must multiply this by as well; these range from 1.2-2.5 depending on activity level.

Is it okay to take whey protein?
If you think your diet lacks protein and it's hard for you to get enough, a protein powder made of whey or soy protein is an effective way to add protein, calories and energy to your diet. Most people should drink just one shake a day and be careful not to consume too much.

What can you tell me about the book: "Eat Right for Your Type"?
One of the good things about this book is the concept that there is no one magical approach to eating that will fit everyone. However, the idea of making the distinction based on blood type is not presently support by science. Many people start exercising more, getting more sleep, etc. when they start a program like this and feel a lot better.

Do you see any problem with fasting for 24 to 36 hours once or twice a year?
There do not appear to be major repercussions from fasting for 24-36 hours once or twice a year. Most people who fast still consume water, teas and dilute juices to promote hydration while fasting. Fasting for a longer period of time could have negative implications on metabolism and how the body uses energy.