Q: Why is it usually recommended that a healthy rate of weight loss is only 1-2 pounds per week?

A: Studies show that the more slowly you reduce your weight, the more likely you are to keep it off. Mary Wilson, R.D. explains the reasoning behind this:

First, a slow, steady rate of weight loss ensures that pounds come off as fat, not water and lean tissue.     

Second, the less drastic the calorie reduction, the less the body will try to hold on to calories by using less energy.

Finally, it’s easier to convert small reductions in calorie intake into daily habits that become routine than it is to incorporate larger calorie cuts.

For weight management programs to work, you need to avoid extra calories that contributed to your original problem. Look at your usual diet and see where you can cut calories without foregoing nutritional value. Whatever your choice or combination of choices, make them something that becomes so routine, you almost forget you’re eliminating them. Also, your chances of keeping weight off greatly improves if you exercise on a regular basis.

What ways have you been able to cut extra calories?

Q: I am not active right now but I want to get started. What advice do you have for someone like me who is just beginning to be active?

A: Congratulations! You have already taken a big step by choosing to be more physically active.

Dominic French, Sr. a personal trainer says one of the most difficult things to do is prepare yourself mentally for a change. Once you have decided what goal you want to accomplish, write it down, and post it up on the refrigerator. Placing your goal in a frequently visited place will allow you to be reminded of it regularly.

Please take baby steps in the beginning with your goals. Write down a couple of goals that you know you can do but, will also challenge you at the same time. For example, if you are allowed to go outside on your breaks at work, walk for 10-15 minutes each day. Do 20 heel raises in your chair at work every 3 hours at work. If you have time in the morning for  a few exercises, do some light stretching.

These are just some ideas,  the key is to find what fits your lifestyle. As each of your goals are accomplished over a small period of time, don’t be afraid to add something out of your comfort zone. Trying new things keeps your road to healthier living exciting.

What motivates you to be active?

Q: Which is the best bread to buy? Is dark bread better than lighter-colored bread?

A: Mary Wilson, Registered Dietitian,  says ” the best bread to buy depends on your personal taste. I recommend a whole-wheat bread, with whole wheat flour listed as the first ingredient and no white flour added. To determine if your bread is whole-wheat bread, you need to read the ingredient list on the bread package. Make sure the word “whole” appears as the FIRST ingredient. Check the nutrition facts for fiber content. Look for a bread with two or three grams of fiber per slice. Also, if the bread says it’s “100% whole wheat” or “100% whole grain,” you can be sure you’re getting a whole grain product. 

Pay attention. Just because it is brown does not make it whole-wheat. You can turn bread dark brown color by adding molasses. The color does nothing to add fiber to your diet.  Remember, if the label says “wheat flour” or “enriched wheat flour,” it’s really white bread.  Don’t be fooled just because a bread has a dark color.”