Rosalee Brown
Dear Ms Brown,
I AM 32 years old, 5' 3", weigh 168 lb and have pulmonary stenosis. I had my second child seven months ago and I can't seem to lose the weight. I know that I should eat fruits and vegetables in order to lose weight but the prices are so high. Also, I am unsure of how much porridge to consume for breakfast. I normally eat a bowl but maybe this is too much. I need help to get my weight under control because it is affecting my heart.
- Desperate.
Dear Desperate,
The battle of weight loss is ongoing for most persons, some to a greater degree than others.
Based on my analysis, your body mass index (BMI) is 30 and indicates obesity, so you are indeed correct about needing to lose some weight. We do not have other information and so we will assume this excess weight is due to excess body fat.
You did not give information on your breastfeeding history, as breastfeeding is usually one way to help women to reduce some fat, stored especially during the last trimester of pregnancy. It is an effective weight-loss strategy if the woman is not eating in excess of daily requirements.
You should consider a long-term plan of improving your health and not just focus on the weight. I am told this is difficult to do when you just want to lose the weight, but your weight gain is as a result of many factors, some of which are unhealthy lifestyle practices, so resolve to get healthy and the weight loss will be the pay-off.
EATING
Change the landscape of your plate by increasing foods which are of high water content. Yes, vegetables. Buy more of the ones which are less expensive, you can always find those, and few of the more expensive for variety. Make these about 50 per cent of the plate, they do have some starches and sugars, not just water. Save some money by buying less calorie-dense and processed foods; so less rice, flour, breads and so on. Make these foods about 25 per cent of the plate, then the other 25 per cent for your lean meat or substitute.
Another guide is to try not to eat too much at each meal, but have a little wholesome something again in another three hours when you are hungry. A piece of fruit is an excellent choice, stay away from 'drinks and juices', have the fruits instead, drink water, fresh coconut water, have a little drink on very special occasions, change the way you prepare foods, less oils and fats in your preparation, less salt and no high-sodium powdered seasonings. If you have a sweet tooth, keep the culprits out of the house and if you must, have very small servings.
About the porridge, this is a wholesome but high-calorie meal, so have no more that a cup (8 ounces) at a serving.
RECREATION
I know you have some challenges as it relates to pulmonary stenosis, but change recreational habits, take walks with your baby. Have a routine, do the activities you are comfortable with and do them often. As you improve your health and reduce your body fat these activities will become more manageable.
RELAXATION
Find some routine time to meditate. I know that time is a premium with a baby, but this is vital to your health and success. How about sleep? Adequate sleep is also vital to the success of your health. Organise yourself so you can get enough if you are not now doing so.
Be upbeat, find things to be happy about - your baby, family, life. A positive outlook will help you to stay focused.
Enjoy your life, stay healthy.
Rosalee Brown is a registered dietitian/nutritionist who operates Integrated Nutrition and Health Services; email yourhealth@gleanerjm.com.
