Ask Arlene on dieting

Our health guru looks at dieting, metabolism concerns and weight loss.

I am struggling to lose weight.  How can I boost my metabolism?



I wish I could tell you that eating a particular food will magically up your calorie output but sadly, there is no silver metabolic bullet. However, here are some smart eating strategies to make the most of your metabolism. 

The first rule: eat small, frequent meals to keep your body well fuelled. Meal skipping slows your metabolism and sizable meals add excess kilos. The next step: choose a balance of healthy carbohydrates, lean proteins, and plant-based fats at each mini-meal or snack. These three distinct types of calories each serve a unique function in the body and you need the right amount of each. They aren't interchangeable. The final tip: stay well hydrated. Our bodies lose water 24/7 and failing to replace lost fluids can reduce calorie burning since water is needed for nearly every bodily process (e.g. on a cellular level, your system becomes more sluggish when water is in short supply and as a result you burn fewer calories).  Exercise is essential to lose weight, it not only speeds up your metabolic rate it also builds muscle which is more metabolically active than fat.  Consequently your resting metabolic rate (when you are doing nothing) becomes faster. Wherever you look there is another diet.  They all tell you to do something so different.  One says high protein, one says high carbohydrate. 

I hear a lot of conflicting information about the best type of diet to follow. What in your opinion is the best?

The best diet is one that makes you feel good both physically and emotionally, and optimally meets your body's nutritional needs. So keep things in balance by following the government's latest research-based Dietary Guidelines. Fill up on generous portions of steamed and raw veggies and choose modest servings of whole grains and beans, fruits, lean proteins (meat, chicken, fish) and healthy fats. Ensure you get at least two servings of low fat dairy products a day.  It is not necessary to omit any food groups from your eating plan.  A splurge occasionally on can't-live-without goodies like a few pieces of high quality chocolate (yum!). Keep portions of your “treats” small.

The "plate method" is a simple and savvy strategy. Fill half your plate with veggies and/or fruits, a quarter with whole grains or beans and a quarter with lean protein and include some type of plant-based fat like olive oil and balsamic vinegar dressing. With this approach, everything seems to fall into place nutritionally, from nutrient and calorie balance to fullness and satiety. So banish "diet" from your vocabulary for good, and make a diet-free lifestyle your year-round resolution.

I have always had a weight problem and when I look at why, I find myself eating when I'm stressed at work and at home. How can I stop?



Let's face it: eating feels good, and it can be one of the easiest, most gratifying and socially acceptable ways of dealing with our feelings. Failing to acknowledge the food/feelings connection is a serious mistake. The key to breaking the cycle is to keep your focus on the feelings, not the food. 

Psychologists say that feelings fall into four major categories: happy, sad, angry, and afraid. You probably don't have the power to change the reason for your emotion (such as a demanding boss, deadlines, etc.), but once you've identified how you're feeling, you can find alternative coping mechanisms and healthy ways of taking care of yourself. Carving out even 5 or 10 minutes from your lunch break to walk, stretch, vent, breathe deeply, listen to music, read, or sit in the sun can defuse your stress enough to negate the need to nosh. 

A recent food mood study reported that eating fruits and veggies was the top strategy for cutting mood swings, panic attacks, anxiety, and depression. Before heading to the office, pack a stress-busting lunch that includes mini fruit cups packed in natural juice, grapes, dried apricots, and microwave-safe containers filled with frozen veggies sprinkled with dried herb mixes you can heat up safely and quickly.   Never forget that exercise is a natural “anti-stress” – a walk, going to the gym, run or a swim is a good method to relax that makes you feel good afterwards.  Overeating has revolting consequences which nobody enjoys.

I usually gain weight through the holidays. How can I get through this year without gaining weight? We are going away in a month.

Think back on previous holidays to identify the factors that led to weight gain and set up prevention strategies for this season. If you're like most people, you probably eat more and exercise less this time of year. To prevent calorie creep up, use the "one splurge rule" at office and holiday parties. Look over the selections and choose just one must-have treat. Savour it, and keep the balance of your meal light and healthy. Boost calorie burning, wear a pedometer and compensate for extra indulgences by clocking more steps. You may need to take an additional 500 to 2,000 steps to stay in calorie balance, depending on what you choose. Many pedometers are designed to synch up with your computer in order to provide you with this kind of information. Keeping the big picture of calorie balance in mind, and making well thought-out decisions versus eating impulsively is more than half the battle.

If I'm going to a holiday party and will be drinking, what is the lowest calorie drink and should I not eat to save room for alcohol calories?


I recommend the L-O-W drinking plan for staying safe and svelte throughout the holidays: Lowest-cal option. Stick with either a small glass of wine, light beer, or a one- shot mixed drink with a calorie-free mixer such as soda or diet coke. One per day or hour. The Dietary Guidelines limit women to one drink per day. If that's not possible, keep it to one per hour, which is the amount of time it takes your liver to metabolize one drink.  Water between. Sip one full glass of water between each drink. It's calorie-free and will keep you hydrated — critical since alcohol is a diuretic.  Don't save room for alcohol. Drinking on an empty stomach means you'll absorb the alcohol faster and alcohol is abrasive to the stomach, particularly when there is no food to buffer its effects. So keep it simple, savour each sip, or better yet, volunteer to be the designated driver and save those calories for yummy food in place of drinks.  I recommend you do not have more than two drinks.