Patricia Thompson
Readers' feedback
HI, I have a real problem, this might sound stupid, but I want to lose at least 15 pounds before December 13. Is that even possible? You see I am 15 years old but I think I'm too fat. I need to lose weight badly. I feel trapped. Please don't discard this mail. Please give me some advice.
NUTRITIONIST'S RESPONSE
A 15 year-old girl wishes to lose 15 pounds in 15 days or one pound of body weight per day. Rapid weight loss is predominantly from water changes and then muscle. While water change is regulated on a daily basis, fat change is regulated on a weekly basis. The rate of fat loss recommended is about one to two pounds weekly. Excess water loss can cause dehydration while muscle loss is wasting; both are symptoms of ill health. Fat loss is the only form of healthy weight loss.
Many popular fad diets promote the loss of water and muscle. These 'crash' diets are usually very low in calories brought about by limiting the intake of carbohydrate. The body then utilises protein for its energy needs and much of this comes from body muscle. Protein is not a very efficient energy source and its breakdown creates a lot of waste that needs water for its removal hence the reason that high protein diets promote water loss from the cells thereby resulting in rapid weight loss. These diets are not recommended for prolonged periods or you can get really ill. The problem is what to do then? Once you resume your regular eating, you not only regain the water and muscle that was lost but you gain additional fat and so weigh even more than before.
LOSING FAT WEIGHT
I understand the urgent desperation of this teenager with the holidays coming up and having a special function to attend. Alas, fat loss is not a quick process. Body fat is formed when you eat too many calories from food, more than is used up for regular body functioning and physical exercise. To lose body fat, you must therefore take in fewer calories than you use up. Since it takes 3,500 calories to form one pound of body fat, if your diet has this fewer calories on a weekly basis, you will lose one pound of body fat. For a seven day week, this amounts to taking 500 fewer calories on a daily basis than your body requires.
The quickest way to achieve this calorie deficit is to discontinue eating foods high in calories especially those 'extras' outside of regular meals. Some examples are pastry, sweetened drinks, fast foods, highly processed snack foods, desserts and fat added in cooking, especially when eating out. Some caloric values are as follows:
These are just a few examples to help you get started in reshaping your diet. You should however consider your long term goal of keeping the weight off once it is lost. Also your nutritional health, especially as a teenager is critical. Your diet should be adequate in nutrients such as calcium, iron and the various vitamins. The foods that you eat should therefore be nutrient dense and this include the dried peas and beans, fresh fruits, vegetables, whole grains and provisions, some dairy and animal products. To help you develop an appropriate programme, you should consult with a registered dietician or nutritionist.
Patricia Thompson M.Sc., Registered Nutritionist, The Nutrition Centre, Eden Gardens.
