The Four Keys to Weight Loss

Dear Fitness Coach,

I lost 46 pounds and maintained it for a year. I need to lose 20 to 30 pounds more. I would like to know if there are any changes I should make to my existing diet. For breakfast I eat: apple or blueberries, 2 dry whole wheat toasts with one slice of lean turkey, 1 tomato, hot tea, 1 capsule of omega 3. For lunch and supper I eat: vegetable salad with grilled skinless chicken breast or vegetable salad with fish (veggies in the salad: lettuce, tomato, cucumbers, green or red pepper, carrots), a non-caloric beverage, and high-fiber crackers. I addition I drink a lot of water during the day.

Mark

Dear Mark,

First off: Congrats on the weight loss and on keeping it off! You are beating the odds, because the statistics show that 95% of people that lose weight will gain it all back, and more, within 4 years. The secret to any weight loss and maintenance program is long-term sustainability. The question is: can you continue with this eating plan, with some modifications, for the rest of your life?

I would focus on the following points to guarantee your continuing success:

• Balanced Nutrition
  The nutrition plan that you are following appears to be well balanced between protein (chicken breast), complex carbs (vegetables, whole wheat grains) and healthy fats (omega 3 capsule, fish). However, feel free to experiment with new lean protein sources for a more varied and interesting diet.  

• Hydration
  Also kudos to you for keeping well hydrated. Most people mistake dehydration for hunger. The rule of thumb is to consume a half-ounce of water for every pound of body weight. A 200-pound male should consume about 100 ounces (more than 3 quarts) of water a day. If plain water is too dull, rather than diet sodas, try naturally flavored seltzer.

• Meal Frequency
  You may not be eating frequently enough during the day: nutritional experts recommend eating between five and six small meals throughout the day, about every 3 hours. This actually helps burn more calories by increasing your resting metabolic rate. Think of your metabolism as a furnace: to keep it running at maximum throughout the day you have to continuously fuel it.

• Exercise
  You did not mention if you are participating in an exercise program at all. If not, consider this: for every pound of lean muscle that you put on your body through strength training, you will be burning an additional 50 calories a day. Your goal should be increasing your muscle mass by 10 pounds: this will enable your body to burn an additional 500 calories a day, or 3,500 calories a week! This extra calorie burn will make it that much easier to take off the weight and keep it off once and for all.

Estee Murray Ross is a Chelmsford resident. She is a AAFA certified as a personal trainer, NETA certified group fitness instructor and a kettlebell certified instructor. Drawing from her 20 plus years of cardiovascular and strength training experience, she is expert at evaluating and assessing nutrition and exercise routines and making the necessary changes in order to maximize efficiency and expedite weight loss. She is the Fitness Manager at Gold's Gym in Tewksbury.