Diet Strategies: Weight Loss Advice  

Q: What's a realistic way to lose 20 pounds? Wes, Manhattan Beach, CA

Don't become a slave to the scale. Though it's normal to lose 1 or 2 pounds a week on a successful program, monitoring your athletic performance can keep your eyes on what really matters: overall fitness. Aiming for improvements in strength, speed, flexibility, and blood pressure can make losing weight, and keeping it off, that much easier.

Q: Do I really need to make sure I eat fiber? --Wayne, Minot, ND

While calories and fat hog the nutrition-label spotlight, fiber shouldn't be overlooked. Beyond its bowel benefits, fiber may even help you drop a few pounds: Soluble fiber slows the rate at which food leaves the stomach, making you feel fuller, longer. It can also lower your cholesterol and normalize your blood-sugar level, and it may reduce your risk of colon cancer and cardiovascular disease.  Keep in mind that different types of fiber provide different benefits, so you'll need to break out of the breakfast cereal box; get your fiber fix from a mix of whole grains, green vegetables, berries, apples, and pears. Research suggests glucomannan, a type of soluble fiber sold in pill form, can also aid in weight loss. To ensure maximum absorption, break the capsule over a meal before eating.

Q:  Which are healthier, canned or frozen vegetables? Bob, Albany, NY

Both retain their nutrients extremely well. Processed fruits and vegetables are often canned or frozen hours after harvest, so they retain nutrients better than fresh produce that has spent a long time in transit from farm to fork. Choose canned or frozen without added sugar or excess sodium. Stir-fry or steam the frozen vegetables, but warm canned vegetables in their own liquid--it typically contains one-third of a vegetable's nutrients.

Q: I think my scale's lying to me. How can I find out? Vin, Tulsa, OK

Take the heaviest dumbbell you have around the house--at least 10 pounds--and weigh it. Does the scale's reading match? Estimate your weight based on the error, or replace the old clunker. (We like the Soehnle Comfort F5 scale; $130, soehnle.com.)

Q: Do I really need to skip sugar in my coffee? Joe, Columbia, MD

Skipping a 16-calorie packet of sugar every day isn't going to shrink your waistline--you're only saving about 2 pounds' worth of calories per year. But if you're a sugar junkie, my advice is to find small ways to dial back the sweetness quotient in everything you eat--from that first cup of joe to the chocolate on your pillow. That way it'll be harder to see what you're missing.

Q: How can I halt my post-marathon weight gain? Chris, Charlottesville, VA

Retrain your stomach and your brain to match your mileage drop. Dial back the starchy carbs by one-third and instead eat nutrient-rich foods, such as blueberries and tomatoes. And switch to 15-minute interval workouts on the stationary bike in place of long runs. They're easier on your knees, and you'll burn more calories in less time.

Heidi Skolnick, M.S., C.D.N., has got serious game. In addition to working as the New York (football) Giant's nutritionist, she runs, bikes, hikes, and strength-trains regularly, all while maintaining a well-balanced diet that occasionally includes M&M's. She's properly fueled for her most challenging assignment: helping you slim down.  Submit your questions at MensHealth.com/experts

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