Weight control: Bonnie Jortberg

Carlsbad, CA: Bonnie, I lift weights, yoga, pilates & treadmill, I'm 57, (female & on premarin). I've lost 30 lbs. on Weight Watchers (24 to go). Why do I still have a belly & is it ever going to go away! thanks, Joann

Bonnie Jortberg: Dear Joann-

I know how frustrating this must be! Postmenopausal women have a tendency to gain weight around the tummy region, which may be one reason why you are having difficulty taking weight off in this area. Additionally, people carry weight in different regions, some are more "apple" shaped and others are "pears". You may have more fat receptors in your abdominal region, making it more difficult for you to lose weight. Please keep in mind that losing 30 pounds is a great success and that you have improved your health! Congrats!

Townville, S.C.: I want to start my diet, but I can't seem to get started. Everyday I mess up and eat the wrong things and give up. Help!

Bonnie Jortberg: Remember that weight loss should be looked at as a lifestyle change, not a diet. It may be that you, like many others, have had a negative experience with dieting in the past - most people really deprive themselves and feel really crummy when they are dieting! I suggest taking the practical approach such as the ones suggested in the USA Today series and make small changes to your diet and increase your physical activity. You will be amazed at your results! Good luck!

Austin, TX: I'm a 55-year-old male weighing 221 and about 40 pounds overweight. I exercise daily and eat pretty sensibly with one exception: Several times a week I give into my cravings for ice cream & chocolate syrup. We don't keep ice cream in the house, but my wife or I will go and buy it when we have that craving. If I could minimize the ice cream I eat, I could control my weight. What suggestions do you have other than "have better willpower"? I'd like to have better willpower, but I don't.

Bonnie Jortberg: The key to both weight loss and long-term maintenance is finding a way to include your favorite foods into your meal plan since deprivation does not work! With the incredible amount of yummy foods out there, will power just won't cut it! I suggest that you reduce the portion size of your ice cream (i.e. to a small helping or share a cup with your wife instead of getting two), think about having frozen yogurt or sorbet instead of the ice cream and making sure that you get in plenty of physical activity on those days! Remember, to lose weight, you have to expend more calories than you take in! Good luck!

Bella Vista, Arkansas: I am a 65 year old woman who weights 150 and would like to weigh 140. In order to lose weight it appears I need to consume only 1000 calories daily. I exercise four days a week 40 minutes on treadmill at 3.8 and exercise class at least once weekly, plus playing golf. Do you have any suggestions?

Bonnie Jortberg: Eating 1000 calories is very difficult to do since most people end up being hungry. I suggest keeping a food record, like the one on the USA Today website, and accurately tracking what you eat each day. To lose 1 pound/week, reduce your calories by 250 each day. You might want to try one of the 1500 calorie meal plans on the USA Today website and see how you do. Keep up your exercise - you are doing great!

Atlantic City, New Jersey: I drink a dieter's tea that I get from an Asia grocer . The brand name is Three Ballerina Tea. The label give green tea as the major ingredient along with other nameless teas. To be honest, I love empting my stomach and cleaning my colon on a regular basis. Drinking this tea has made me very concious of my diet. The less I eat the less work the tea is required to do. But is this harmful to me in any way? Thank you, Ali

Bonnie Jortberg: Green tea may have some health benefits, although more research is needed. I would be very careful about doing a colon cleansing on a regular basis since you need a minimum number of calories each day to support good health. I would not recommend doing a cleansing such as this more than once per month. If you are eating a diet high in fiber and drinking plenty of water, you are "cleansing" your colon properly each day.

Little Rock: Where can I find a good calorie counter?

Bonnie Jortberg: My favorite calorie counter and the one that we use in the weight management program I direct at the University of Colorado is called The Doctor's Pocket Calorie, Fat and Carbohydrate Counter. You can order it by going to www.calorieking.com

Chicago, IL: You recommend 8 oz. yogurt as a snack, yet all the major yogurts at supermarkets today have repackaged in 6 oz. sizes. What do you recommend for the additional 2 ounces? More fruit? How much more?

Bonnie Jortberg: Great question! Recently, the yogurt makers have reduced the package size of their yogurts. There are still some types out there in 8 oz cartons, but if you prefer the 6 oz, I would add 1/2 cup fruit.

oklahoma city oklahom a: what is the best way to start a diet once your gallbladder has been removed?, almost everything i eat runs through me and its been 6 months since i have had it removed. right now i'am being treated for H.pylori and ulcers i weight 205 pounds and stand at 5'2 what should i start with in the food group that will not upset my stomach

Bonnie Jortberg: I would suggest watching your fats and spicy foods, which are the ones that may upset your stomach the most. I recommend eating whole grains, low fat dairy, lean meats and fruits and vegetables. You may have to experiment around to see what foods you tolerate best. Good luck!

Avon, Indiana: I am 54 and peri-menopausal. My doctor keeps switching my HRT because it has been causing migraines. I have tried many herbal substitutes but nothing seems to work. Because of all the hormonal changes I have been gaining weight like crazy. I try very hard to watch what I eat, but my weight just seems to keep climbing. Any suggestions.

Bonnie J ortberg: Peri-menopause is one of the most difficult times to lose weight due to the changes in hormone levels. This can be so frustrating! The first course of action is to stop the weight gain. I suggest buying a step counter and getting a baseline number of steps that you normally walk in a week, then add 2,000 steps to that. In terms of your diet, I suggest following the 1500 calorie menu plans that are posted on the USA Today website. Good luck!

Manchester, NH: I eat 1200 calories a day and work out 1 hour 4 days a week. I do step 2 days and work on machines the other 2 days. Am I eating enough food? I was losing about 2 pounds a week then I stopped. One week I only worked out twice but still ate 1200 calories and I gained a pound.

Bonnie Jortberg: It is hard to know if you are getting in enough calories since I don't know your weight, height or age. In general, 1200 calories is pretty low and difficult to stick with since most people end up feeling hungry. I much prefer to have people increase their exercise than to continue to decrease calories. I suggest that you buy a step counter and see how many steps you are getting in on a weekly basis. The goal is to average 10,000-12,000 steps/day. Good luck!

Knoxville, TN: Hi Bonnie, I have been running and reducing my calories for the past four months and have been loosing weight. I have hit a wall after loosing 32 pounds. Can you give me some tips to help get me back on track.

Bonnie Jortberg: You have hit the all too common weight loss plateau! This can be so frustrating! Several physiological changes occur with a significant weight loss such as the one you have had: your resting metabolic rate decreases since you are now carrying around a smaller body throughout the day. Additionally, you lose some muscle with weight loss, which will also decrease your metabolic rate. On average, you decrease your metabolic rate by 8 calories/pound of weight loss. For you, that would translate to 256 calories decre ase with your 32 pound weight loss. This is frustrating but true! To get back to losing weight, I suggest that you increase the amount of physical activity that you are doing, as well as the intensity. Many times this is enough to get you back on the weight loss track again. Good luck!

Collegeville, PA: Bonnie, My grandson, 13, is overweight. He's fairly active but his diet is a problem- lots of high-fat/ carb snacks. He does love fruit but not to the exclusion of problem foods. This weight situation has existed for over one year. His Dad is also overweight and I've suggested a double-diet for greater motivation. Steve

Bonnie Jortberg: It can be very difficult to watch a child become overweight since this so many times translates into being an obese adult. I think that your idea of involving his Dad is a great one, since most kids do not shop or cook for themselves and eat foods that their parents offer. I would also suggest buying your grandson and his Dad a step counter (see USA Today article for websites where you can order one) and doing a "friendly" family competition to see who can accumulate the most amount of steps. Kids usually love the step counters and they enjoy the competition of increasing steps. Good luck!

Wadsworth OH: I have high blood pressure and do take medication for it. What is considered a safe daily amount of sodium?

Bonnie Jortberg: The American Heart Association recommends a maximum of 2400 mg of sodium each day. For people with high blood pressure, that recommendation can go as low as 1000 mg per day. I recommend that you consult with your physician for a specific sodium level.

Ocala, Florid: I wish there would be a program that focused on giving motivation. A lot of people want to loose weight but just can't start. Can you offer any help in this area.

Bonnie Jortberg: Motivation is always a hard one since it is so different for each person. I often recommend that you write down the pros and cons of losing weight. Many people have difficulty motivating themselves to lose weight since they typically "diet" and drastically decrease their calories and deprive themselves of foods that they love to eat. Anyone would have difficulty with motivation like this! I suggest that you think about making small changes to your diet and increasing your physical activity. You may be surprised how successful you can be doing this and it will really motivate you!

Milwaukee WI: I am 259.5 pounds. I want to lose about 114 pounds. How many calories a day should I eat. I will be walking 20-30 min. a day also.

Bonnie Jortberg: In general, most people can lose weight on 1800-2000 calories each day. I would recommend that you follow this calorie level. Remember, if you are hungry, then you need to eat! Also, if you are losing weight at a pace of greater than 2 pounds per week, you need to increase your calories. Great job with the walking - keep it up!

Redmond, WA: In my youth I weighed 140 or less. Is that realis tic now that I'm 56? Should I aim for something higher or work hard to reach 140 again?

Bonnie Jortberg: This depends on what your current weight is and how much you would have to lose to get there. Most people can lose and maintain a 10% weight loss, so I would aim for that goal.

Orlando, FL: Is it true that you should not eat close to bedtime?

Bonnie Jortberg: There is no physiological reason why you can't eat close to bedtime, that is, the calories that you consume at night are no different than the ones that you consume during the day. The difference that I see with late-night eating is the food choices. Many people are eating ice cream, nuts, candy, etc, which are added calories that can lead to weight gain. As long as your bedtime snack fits in with your calorie plan for weight loss, you should not have any trouble eating close to bedtime.

Minneapolis, MN: Hi Bonnie. I've always considered myself a fairly healthy eater....until I started writing everything down in a food journal. My problem is cheese. I LOVE CHEESE!! On a typical weekday I'll have a half a sandwich with one slice of cheese -- which turns out to be the biggest fat content of my day. Any suggestions on what to substitute for cheese other than a fat free chesse (not much flavor in that).

Bonnie Jortberg: I share your love for cheese - it is good stuff! And I agree, they still have not come up with a very tasty low fat one! If you are only eating one slice of cheese on a sandwich, that seems very reasonable, as long as your slice is not a huge hunk! I would continue with this if you enjoy it and see where you can cut calories and fat in other areas. The KEY to long term weight maintenance is learning how to fit your favorite foods into your meal plan, including cheese! Good luck!

boulder, colorado: My daughter Jessica likes to lie on the couch while my other daughter loves to run around. Do you have any questions as to how to motivate kids to exercise? Rich

Bonnie Jortberg: I think that this must all be her Dad's fault since she must have inherited his lazy genes! It sounds like your other daughter must have her mother's genes since I hear that she is totally AWESOME!!!!

Hot Springs Village, AR: Bonnie, I use Leslie Sansons 2 and 3 mile walking tapes for indoors. Are those just as good as walking outside? They use weights and upper body movements while walking in place. Is this a good start towards the 10,000 steps daily? Thanks for your advice Donna

Bonnie Jortberg: Hi Donna- yes, those tapes should be just as beneficial as walking outdoors. You could test this by timing yourself to do the tape and seeing how many steps you accumulate and then walking outdoors and comparing the number of steps. Either way, you are doing a great job with your physical activity - keep on stepping!

Greensboro, NC: What do you think of the South Beach Diet vs. Weight Watchers? (I am on WW now.) Thanks

Bonnie Jortberg: The key to long term weight loss success is being able to make lifestyle changes. The problem with some of the popular diets, such as South Beach, is that you can't stick with this type of diet for very long. I think that WW has a very sound program, it just does not emphasize physical activity as much as I think is necessary for weight maintenance.

Simsbury, CT: I have always been 10 pounds overweight all my adult life. The only time I seem to manage to loose weight is for a wedding, Bar Mitzvah, or some other special occassion. I can not seem to keep off the weight. I exercise 30 minutes most days on the treadmill, but that does not seem to do anything for me. I try all kinds of diets, but nothing really works.

Bonnie Jortberg: (More to come....)

Worcester Mass: is it true that all these hi protein low carb diets going to cause problems in the future

Bonnie Jortberg: We have not done enough research to determine the long-term effects of some of these diets, but this is one of the concerns. There are several studie s looking at these diets and the long-term health effects, so we should have some better answers soon.

Waleska, Georgia: My job is sedentary and travel heavy. Can I get enough exercise to be effective in only two to three days per week?

Bonnie Jortberg: This is where the step counter can really be helpful! I strongly suggest that you buy one (see USA Today article for some suggested websites). Think about parking farther away, always taking the stairs, taking walking breaks during the day, etc. I also travel a fair amount, and I walk in the airport while I am waiting for my flight, and I always make sure that I stay in hotels that have a health club that is open early in the morning!

Elkhorn, WI: Hi Bonnie, I have two quesitons. Is there a suggested time to stop eating before sleeping? Also, how does black coffee affect calorie counting. Thanks, RW

Bonnie Jortberg: Hi RW-

There is no suggested time that you should stop eating before bedtime since as long as you are s taying within the calories for your weight loss plan, it does not matter what time of the day or night you eat those calories. People have a tendency to overeat late at night, so some people find it helpful to say that they will not eat after 8 pm. It is not that the calories after 8 pm turn to fat. It is just that they are excess calories that lead to weight gain.

Black coffee does not have any calories, so it does not contribute to calorie counting.

los angeles: Hi Bonnie. I am struggling with my weight. I am 300 lbs and believe it or not I don't look it because I have alot of muscle and large frame. But I finally had to get real with the fact my weight is no where near healthy. What type of diet should I follow. I am thinking of carb addicts as atkins was so restrictive I failed at every attempt. Any advice on simple changes I can make in diet to make a big difference in my energy and weight loss goals?

Bonnie Jortberg: That is the problem with most of the popular diet s, they are so hard to stick to! I would suggest that you follow the 1800 calorie plan that we recommend in the USA Today article and see how you do. Making small, but sustainable changes is the key to long-term weight loss! And make sure that you get a step counter and work toward 10,000 steps!

branchville, nj: How do you go from an atkins type program to a less restrictive eating plan without having a major setback?

Bonnie Jortberg: The key is calories...I recommend keeping the food record that is offered on the USA Today website and tracking your calories for a few days to see what your intake is. Then keep yourself at the same calorie level, but include more fruits, vegetables and whole grains.

Baltimore MD: Hello, I am a 25 year 5"1 216 lb female , and I wanted to know if a 1200 cal diet (chicken fish and vegatable) with moderate to low carb was a healthy way to lose weight along with walking ,and toning excercises?

Bonnie Jortberg: I think that this sounds very reaso nable, although the 1200 calories sounds a little low for your age and weight. I would recommend that you follow 1500 calories and see how you do.

Riverside, Texas: I have tried the Weight Watcher's Diet several times, and each time after about 3 days I start to feel terrible----ie, lightheaded, stomach cramps, etc. Needless to say, I stop the diet. Is this normal?

Bonnie Jortberg: Feeling this way is not normal! You may be following too low of a calorie level, which is leading to your feeling lightheaded. You may want to consult with your doctor before starting another diet.

Southern Pines, NC: We are SENIORS and have YO-YO Dieted, is it POSSIBLE TO STILL GET TO A HEALTHY WEIGHT ??? PLEASE HELP US !

Bonnie Jortberg: It is possible to get to a healthy weight, you just have to realize that it takes time and a lot of patience! I suggest that you follow a reasonable meal plan, like the ones offered in the USA Today series and buy a step counter and work toward 10,000 steps. G ood luck!

Pinehurst, N. C.: I have a 17 year old daughter who plays 3 varsity sports but who carries about 20 extra pounds on her 5'10" frame. She doesn't have any time for more exercise. How can I help her lose the 20 pounds without making her feel she is deprived of the foods she loves?

Bonnie Jortberg: This is a tough one! I suggest that you don't focus on weight loss, rather offer healthy foods in reasonable portion sizes. I would also suggest that you sit down with her and see how she feels about her weight.

Florence, SC: Hello, What is the standard for BMI and body measurements? As an African American woman, I want to know what standard is being used. Am I being compared to a white woman or white man? Recently I read that 77% of African American women are considered to be obese; I find that hard to believe. Does the BMI standard take into account age, race, etc? Thanks. Jacqueline C. Jones, Ph.D.

Bonnie Jortberg: This is a very good question, sinc e we are finding out that there may be some differences in ethnic groups regarding weight. The Body Mass Index takes into account all ethnic groups as part of the standard. It is true that a high % of AA women are considered to be obese. There is some data to show that AA women can be heavier before they begin to see some of the health implications of obesity, like heart disease and Type 2 diabetes. More research is needed in this area so that we can give better recommendations for individuals.