Question: I’ve often heard people say that muscle weighs more than fat. Can this explain why I haven’t lost so much weight since I started working out?
Answer: Well, yes and no. One pound of muscle and one pound of fat will both reflect a pound of weight on the scales, so in effect there is no difference between “fat weight” and “muscle weight”, as far as the scales go. But all pounds are not made equal. Muscle is more dense than fat; so a smaller volume of muscle will weigh the same as a larger volume of fat. So, if you have plenty of lean muscle mass, you may weigh as much or even more than someone with more fat, but you will be leaner. The other advantage of lean muscle mass over fat is of course that it increases your metabolic rate, which helps you lose weight, maintain your goal weight, and allow you to eat more without gaining weight. The reason for this is that while one pound of muscle burns about 6 calories per day, one pound of fat only burns 2 calories per day! The more lean muscle you have, the more calories you burn, even while you rest.
In light of the discussion above you may want to change your stated goal to start losing fat (or inches), instead of weight. The last thing you want to lose is lean muscle mass; which is exactly what you lose on the majority of popular crash diets. Follow a healthy and balanced diet with plenty of protein combined with a good exercise program, and boost your metabolism for permanent weight loss. For more information on the different diets see our diet reviews.
Question: I have some extra fat around the waist that I really battle to get rid of. Any suggestions on how to lose this unnecessary belly fat?
Answer: Most experts agree that targeted weight loss is unlikely on most diets; but there does seem to be some scientific evidence that the Mediterranean way of eating can actually help people lose fat around the waist area. This is most probably due to the high “good fats” or “monounsaturated fats” content in the Mediterranean dishes. Good sources of monounsaturated fats (MUFAs) include olive oil, avocados and nuts. These good fats will not only help you lose belly fat; it can also help to protect you against heart disease and cancer. MUFAs make food taste better and helps reduce the glycemic load on most foods, so you stay fuller for longer and have more control over your appetite. In short, a good supply of monounsaturated fats is a critical part of any healthy and balanced diet.
For more information see these articles on the Mediterranean Diet and the Flat Belly Diet.
Question: What is your Basal Metabolic Rate?
Answer: Basal Metabolic Rate (BMR) is the daily total number of calories your body needs while you are in a resting state. In other words, it is your daily calorie requirement before exercise. It is really surprising how much energy your body really needs even when you rest. This energy is used to keep your heart beating, your brain functioning, temperature regulated and all other organs functioning. It is interesting to note that muscle requires far more energy to function than fat, even when you are sitting perfectly still. This also explains why it is so important to increase lean muscle mass if you want to lose weight or maintain your goal weight.
Your Basal Metabolic Rate, or BMR, is specifically calculated for you; and takes into account your gender, age, weight and height. To get yours calculated try this free BMR calculator.
Question: I always thought diet sodas are great if you want to lose weight, but someone told me it may actually hinder rather than help weight loss efforts?
Answer: The jury is still out on this question, although there does seem to be at least some evidence that aspartame (the artificial sweetener typically used in diet sodas) can disrupt the balance of the hormones in your endocrine system, which is also responsible for your metabolism. So yes, diet sodas can potentially slow down your metabolism and result in weight gain. Aspertame has also been identified as a potentially carcinogenic substance, i.e. there are evidence linking the use of aspartame to cancer. The best thing to do is switch to water. If you need to use an artificial sweetener, try and stick to sucralose (Splenda), or Stevia. They are both regarded as safe artificial sweeteners, and they can be of great assistance in reducing your daily calorie intake. Continue reading ‘Can Diet Sodas actually help you lose weight’
Question: I want to lose weight safely and keep it off. How many calories should I consume daily?
Answer: We all have different energy requirements. These energy requirements (referred to as TER for Total Energy Requirements) are calculated taking into account a number of variables including sex, age, height, activity levels, current weight, lean muscle mass, bone structure and activity levels. If you want to lose weight gradually and permanently; ensure that the calories you take in are almost always less than the calories your body requires on any given day. To keep you going as you have been, your body then uses stored fat to make up for the energy shortfall. If you consume about 300-500 calories per day less than your calculated TER, you will lose weight safely at a rate of approximately 1-2 pounds per week. As a general rule, never reduce your total calorie intake to less than 1 200 calories per day, since too little food can be counterproductive. For a free TER calculator and food journal to track your daily calorie intake, try these free weight loss tools.
Question: I have been doing extremely well following my diet until last night. I went to a friend’s birthday party, and I just couldn’t stop myself from indulging in all the treats! This morning I woke up very angry with myself for this diet slip-up, and I am so worried that I may have sabotaged my own weight loss effort.
Answer: We’ve all experienced the occasional diet slip-up! You would not be human if you did not occasionally stray from your diet. If you are following a healthy and nutritious diet 95% of the time, the odd treat should not affect your weight loss effort in any remarkable way. One of the biggest reasons diets fail is that people are too strict on themselves. When they then naturally overstep the boundaries, they feel like failures and give up on their diets.
Recognize the fact that you are human, that you need the occasional treat, and that it is important to participate in social events. Plan to overstep the boundaries on special occasions. Just don’t do it too often. Most importantly, even if you have made an unplanned mistake; forgive yourself and just continue with your diet immediately as if the slip-up never happened. You will very soon recover any lost ground and be back on track. The worst thing you can do is to give up.
Make sure the weight loss plan that you’ve chosen suits you and your lifestyle. You have to make it as easy as possible for yourself to stick to the diet. If you find it really, really difficult to stick to your chosen diet, start shopping around for one that is more closely aligned to your tastes, personality and lifestyle.
More weight loss tips.
Question: I read of so many people that claim to have lost weight using acai berry supplements. Is it true that acai can help you lose weight?
Answer: No. The Acai Berry is a great source of anti-oxidants with the result that does possess anti-aging and cancer fighting properties; but as far as weight loss goes, it really does not offer any real benefits. It is just another fruit and as such can be a great addition to a healthy diet for increased variety. Fruit contain lots of sugar though, so try to restrict your fruit portions to about two per day. Beware of unscrupulous vendors selling Acai products. Some of them falsely claim an association with Oprah Winfrey, and are currently being sued. Many of them imply that Oprah endorsed acai as a weight loss product, which is untrue. There are also a number of vendors out there that automatically ships a monthly supply of acai to you once you’ve signed up, and then make it extremely difficult to cancel the order! For more info see this discussion of acai and weight loss.
Question: I heard the Lemon Detox Diet is a great diet to lose weight fast. How quickly will I lose weight?
Answer: Please don’t let yourself be tempted by the quick weight loss promised by the Lemon Detox Diet, or as it used to be known; Master Cleanse. You may lose weight fast, but you are really messing up your metabolism and setting yourself up for massive weight problems in the future! On this diet you will consume far less calories than your body requires; so your body acts to protect you. It goes into starvation mode and slows down your metabolism so it can conserve energy for your major organs, such as your brain and heart. In the absence of sufficient fuel, your body also starts burning lean muscle mass for fuel. Muscle mass burns more energy than fat, and the more muscle mass you have, the faster your metabolism. As you will most certainly lose lean muscle mass following the Lemon Detox Diet, your metabolism will be slowed down even further.
Just to summarize then. You may initially lose weight on the Lemon Detox Diet, but you are doing so at the cost of your metabolism and general health. As soon as you start eating normal foods again, you will regain whatever weight you’ve lost super fast, and then some. The Lemon Detox Diet is also known as the Neera Super Cleanse. See this Lemon Detox Diet Review for more info. Much better to go about losing weight the healthy way, and lose it permanently.
Question: Within an hour after I’ve had breakfast I’m hungry again, and then I just keep on snacking the rest of the day. How do I regain control of what I eat?
Answer: Many people wanting to lose weight believe that cereal is a great start to a new day. Or a bagel. Or pancakes. Very often it is a meal high in refined carbohydrates and low in protein and fiber. When you eat something high in simple carbohydrates for example sugar, refined flour, potato, etc; it causes a spike in your blood sugar levels (sugar rush) for a short period of time, only to be followed by low blood sugar levels an hour or so later. Low blood sugar levels send signals to your brain that you need food, and suddenly you are ravenous. This vicious cycle is repeated every time you have a high carb meal or snack. Protein, good fats, and fiber rich foods on the other hand take a long time to digest, and does not result in major blood sugar imbalances, with the result that you stay fuller for longer, and remain in control of your appetite. So with every snack or meal try to include some lean protein, good fats like olive oil and fiber-rich fruit or vegetables.
For more information see End of Overeating, the Atkins Diet, and the Perricone Prescription.
