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Weight Loss FAQs
Here are some of the weight loss FAQs (that's Frequently Asked Questions) that curious folk have posed. This page will be updated to reflect any variety in questions asked, so watch out for new stuff...
1. Why have I stopped losing weight?
It's likely that everyone who's ever tried to slim down has reached what is known as a 'plateau'.
although some authorities dispute that such plateaux exist, I'm betting that, somewhere during a recent weight loss campaign, the weigh scales froze and you couldn't get them to move!
There are several reasons why you might stop losing weight. A short period with no weight loss might be caused by the body's own changes. It's rare to lose weight in a straight downward line, so don't be too worried if some weeks you lose nothing. So long as your progress doesn't come to a complete halt, you're still on track.
But, if two weeks go by and there's no change, then you need to change something. Check your routines. Have your calories crept up without your noticing? Be more rigorous about how much you eat. Have you stopped exercising as often as you did? Get back on track, or even increase your activity slightly, and see if that gets you losing again.
A frequent cause, however, is eating too little for too long a period. that makes the body think it's starving, and its reaction is to hang onto fat at all costs. Even to the extent of consuming muscle instead. That's a double whammy for weight loss progress, and so one to avoid.
If you have been on a too-restricted diet for too long, it may even take a few weeks of increasing your calorie intake slowly to convince your body that there's no famine.
That's one of the hardest things for slimmers to accept - that it might be necessary to eat more in order to start losing weight again. If you've plateau-ed and you're concerned, it might be worth a try. Much better than losing yet more muscle and thereby further slowing your metabolism.
2. Is skinny better than fat?
From a health point of view, neither skinny nor fat is ideal. Being obese certainly carries a lot of health risks, as we now know from the media bombardment we've had over the last few years. But being too thin (which is what 'skinny' is) has its own drawbacks. The body needs a certain amount of fat to function properly (for example, the brain is largely fatty tissue and needs certain fatty nutrients in order to function properly). Too-low body fat can result in unwanted effects on the body's hormonal levels.
Make no mistake, the healthy option for weight loss lies in that 'happy medium' area. 'Neither too fat nor too thin be', would be a good slogan here.
3. Does muscle turn to fat?
No. But the one can replace the other, which is how this myth has developed. A man aged 50 might weigh the same as he did at 20, but his body is very different!
That's because he probably has 28 to 30% body fat instead of the 15 to 19% he used to have. He's lost muscle because of lack of exercise and because of the ageing process. With less muscle, his metabolism has slowed and now no longer burns fat so readily. So more is deposited around the body.
Good news: This is reversible with the right weight loss program.
4. What can I eat instead of bread?
It's amazing how many people think that bread is a no-no food for slimmers.
In fact, bread is such a staple that you need to skew your eating habits considerably to avoid it. But the good news is that it's not necessary.
If you have previously preferred white (processed) breads, try to change gradually if necessary to eating wholegrain products. They're much more filling, and the fibre they contain is beneficial to gut health. Avoid white breads, even when they purport to have added vitamins, and you'll enjoy a healthier diet, with better success at shedding weight.
Remember, when you're out and about, there's nothing easier than a wholegrain sandwich and a nice piece of fruit to keep the hunger pangs at bay.
Of course, you shouldn't overindulge. Even the most healthful foods won't help you shed pounds if you take in too many calories. But bread can be your ally (unless, of course, you have allergies) in your weight loss campaign so enjoy in moderation!
5. Is weight loss surgery my only hope?
That's really a question that you should discuss with your doctor, but let's agree that it is a last-resort option!
You may think that you've tried absolutely everything out there to lose weight, and that you're doomed to remain overweight unless you schedule some surgery...
But ask yourself this: have I ever spent time getting my mind right before launching on a weight loss program.
It's unlikely, because we all tend to be impatient for results when we decide to start a weight loss campaign.
Certainly, unless you can tell yourself hand-on-heart that you have worked on your mental processes before starting a weight loss program, you owe it to yourself to try before committing to something as extreme and as dangerous as weight loss surgery.
6. Which is the best exercise for weight loss?
Any exercise that does not cause you injury is useful in a weight loss program. But it must be admitted that some exercises are better than others.
Since burning calories is the intention, it makes sense to select a form of exercise that uses more energy within a given time period. Running or jogging may not be the best choice if you're considerably overweight, because they put so much stress on the joints and ligaments.
The 'best' exercise for you is the one that you enjoy and can perform regularly without becoming jaded. Having two or three alternatives is best for that. A particularly effective form of exercise is done on elliptical machines. These were developed from Nordic ski machines, since cross-country skiing is widely recognised as an effective energy burner. You get to exercise you upper and lower body at the same time, and the best machines allow you to adjust leg and arm effort individually.
Remember not to exercise for about 90 minutes after a meal, wear suitable clothing (a little loose and not too heavy) and select good footwear if you exercise on your feet.
For best results, mix cardio with resistance training (that's using weights) on alternate days. That should afford your muscles some recovery time.
7. Should I avoid eating in restaurants while I'm still slimming?
It's another of those 'yes/no' answers, I'm afraid.
It's easier to eat what you should, in the correct amounts, if you cook everything you eat. That's a given.
But, there's no need to avoid eating out altogether for a couple of reasons:
1. You should be having a couple of 'lapse' days every week, where you eat stuff you like (to avoid setting up ruinous cravings)
2. It's possible to exercise some control over what you eat when you're out for a meal. First, make it plain what you want and how you want it cooked. Then, be prepared to walk out of a restaurant that isn't capable of doing what you require (or doesn't care to). Lastly, if the portions are too generous, it's up to you to leave what you don't need. Just beware that any alcohol you might drink doesn't relax your willpower too much!
8. Should I try to avoid carbohydrates?
It's hard to establish where this idea started...
It seems to be a 'law' laid down by some weight-loss advertisements and certain media reports and articles.
Truth is, it's all down to calories. If you eat too many, you'll put on body fat, and if you eat few enough, you'll lose weight.
Since fatty foods carry more calories for a given amount, it's best to avoid them. But even that is only part of the picture, since some fat is necessary in a healthy diet.
9. Are weights necessary to build strength?
Not necessary, but handy. Weights provide resistance for the body's muscles to work against. Anything else that can provide that resistance is just as good.
Gravity, which is what gives your body its 'weight' is very useful. That's because you can push against your own bodyweight to get the resistance training effect. A simple pushup for chest development would be a good example here. It's merely the reverse of lying face upward on a bench and pressing a barbell. The main difference is that you can get lots of weight on a barbell.
A good resistance training routine, using free weights, can be a great boost to a weight loss program, because it uses the major muscle groups, which burn lots of calories.
10. Why doesn't my best friend's method work for me?
Really - why would it?
We're all different and, more to the point, we all start from a different place!
That's important because, if you don't adjust your program to reflect where you are when you start, you're probably putting yourself on track from the outset for weight loss disappointment.
Unless your friend had the same body fat percentage and weighed the same as you do (when she started her campaign)... and unless she had the same exercise regime, there's little reason why her strategy would apply to you... any more than a strategy that was devised to suit Oprah is likely to suit you.
So take responsibility for your own program. Make it reflect your own start point, your own plans for exercise and eating and your own method for gaining positive feedback.
It should hardly be a surprise that a program customised to suit you, and you alone, would work better than a one-size-fits-all approach.
11. Where can I get a great free weight loss program?
Well, if you're quick, you can collect mine free here...
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