Slow going

Question
Sarah
I have been diagnosed with hypertension and need to lose weight.
I am 50.
I dont have a thyroid problem, but I must have a slow metabolism as I have had a hard time losing weight since about my forties.I am quite active and dont eat that much, no junk at all.
Last month I cut out all red meat and that seemed to trigger something as I have lost two pounds.
That still doesnt seem like much. Is that below average for guys like me? I didnt change the daily calorie total just cut out red meat( I always ate lean red meat). Why would that make a difference? I actually exercised less too!?
Thanks!

Answer
Two pounds really isn't much since your weight can fluctuate by up to 5 pounds in just one day due to changes in water weight.  However, two pounds is two pounds and I am sure you are excited to have lost it without even trying!  So, why did it come off?  Several factors could have contributed.  Even though you didn't try to change your daily calorie intake, calories may have been decreased by just enough to contribute to a weight loss.  For two pounds in a month you are looking at just over 200 calories per day, an amount many people wouldn't notice, and even meals with lean red meat can be high in calories.  (Sauces/gravies, condiments, buns, etc can really contribute to calorie intake.)  Cutting any caffeinated beverages out of your diet which contained calories (soda, coffee/tea with cream and/or sugar,  energy drinks) could also have contributed to a reduced calorie intake.  I would also hope you've taken salt (and meat seasonings/tenderizers containing salt) out of your diet since you were diagnosed with hyptertension; the decrease in sodium intake could contribute to fluid loss.  If you have increased fiber intake at all (especially by replacing red meat dishes with bean dishes), the substitution could have contributed to weight loss because fewer calories would be absorbed from the intestinal tract.  It is hard to pinpoint the exact cause of the weight loss without looking at everything you have been eating.  Even cutting out a few bites at each meal or a couple of snacks per week could have contributed.

I wouldn't say losing two pounds without even trying is "below average."  On the contrary, many people would be happy to have such a surprise!  An average weight loss of 1/2 pound per week would actually be considered good for someone who has trouble losing weight.  Since you know you have trouble losing weight and you have been diagnosed with hypertension, I would recommend you concentrate most on eating healthier (low-sodium, low-fat, low-cholesterol, decaffeinated or caffeine-free drinks, plenty of whole grains, fruits, and vegetables) and some weight should naturally come off.  After that, you can look at reducing calorie intake (by just 100 or 200 calories per day) and continuing to be active in order to lose 1/2-1 pound per week.

I hope that has given you some ideas of what could have contributed to your weight loss and what steps you can take to improve your dietary habits.  I wish you luck with your dietary changes.  If you have any further questions, please do not hesitate to contact me again.

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