losing the last 7 lbs

Question
QUESTION: Hi I am a 17 year old female who is 132lbs. My goal weight is 125lbs. I was
originally 145lbs and I successfully lost the weight by changing my diet. I
have switched to all natural foods and thats what made the difference. I
exercise daily doing at least 30 min of cardio. I also am currently eating
between 1300 and 1500 calories a day. I just cant seem to lose these last 7
lbs. My problem areas include: love handles and I cant get rid of the pouch on
my lower abs. I would be greatly appreciative if you could give me an idea of
what kind of foods I should eat and exercises i can do to lose these last 7 lbs.
Thanks for your time!

ANSWER: Hi Marie,

Often the hardest weight to lose are those last few pounds. Now is the time to really get strict with food and also add weight lifting to your exercise regime.

Building lean mass (muscle) will help you burn many calories- all day! Muscle uses a lot of energy to maintain, this is why body builders eat so many calories. You don't need to become muscle bound; lift lighter weight for high reps. Weight bands, medicine balls, and preformed dumb bells are good for light lifting. Try purchasing a yoga program, there are many for abs and lower body which can be very efficient and challenging.

I know you will think I am crazy but... increasing your calories slightly may help after you begin weight lifting! If you send your height I can give you an estimated ideal calorie intake. 1300 calories is most likely too few. When you eat to little calories your body may react by storing more fat as it believes you are in a possible starvation situation.

Love handles and belly fat are a sign of eating too many simple carbs so you may need to adjust your diet a little. What types of foods make up an average day for you now?

Please respond with your height and eating habits and I will give you some more info.

Thank you for your question!

Dan Haley, CNC

www.marketamerica.com/alkalinenutrition

---------- FOLLOW-UP ----------

QUESTION: First I would like to thank you for your detailed response and your time! I am
5'5" and my diet generally consists of cereal in the morning, a serving of
grain and fruit/vegetable for lunch, and then I eat a fruit or vegetable for an
afternoon snack. For dinner I generally have a serving of grain, meat, and
vegetable. My weakness is cereal and grains; I'm just not sure which carbs are
good carbs and which carbs I should cut out of my diet.
And I really liked the suggestion of using weights. I can easily do this, I'm just
unsure how to incorporate weight into an ab exercise?
Well thank you again for your help!

Answer
Hi,

You can eat about 1700 calories a day and with moderate exercise (4 times weekly, 30 min cardio, 20 min weights or resistance) plus staying active- walking, biking. You should be able to lose the 7 pounds in around two months. Slow and steady is best!

Try eliminating the grain from dinner. Alternate using grains and protein for breakfast, does not need to be exact just different a couple times each week.

Eat at least 5 servings of veggies each day, and 1-2 fruits. This is easy to do... for example- grapefruit and apple with breakfast, celery stix with peanut butter for a mid-morning snack, a salad with lunch, half of an avocado for mid-afternoon snack, and steamed broccoli, boiled green beans, and a side salad with dinner. A good rule is at least 50% of every plate should include veggies, 75% is great!

Grains- no white flour products including pretzels, bagels, muffins, cookies, white bread... Use 3 servings of whole grains such as brown rice, long cooking oatmeal, long grain rice, quinoa, 100% whole wheat bread, and pumpernickel bread. Reduce soft drinks, even diet varieties, watch out for 'health' drinks with loads of sugar! Avoid high fructose corn syrup which is in many, many products.

Good reading material includes Dare to Lose by Dr. Shari Lieberman. Good info on carbs and weight maintenance.

Good luck,

Dan Haley, CNC

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