Weight loss

[Lorna]

I am going on a holiday at the end of August which involves almost constant exercise for a week. Given that I need to be responsible 24hours a day and therefore cannot afford to be low or hungry, what is the best way to use this as an opportunity to loose weight?

[TAutry]

Hi Lorna,

While it's great that you will have a week away, significant and safe weight loss will take more than a single week. Although you may lose some weight in a one week period, you probably won't lose over 1-2 pounds, any more than that will be mostly water weight. A quick, significant weight drop isn't safe and normally doesn't last, contributinng to the yo-yo factor. That doesn't mean don't try to lose weight, if you need to lose some, any time is a great time to start. Here are my thoughts:

If your activity level is going to be up beyond normal levels, I think you will probably need to take steps to keep your blood sugar from dropping too often. I would recommend keeping something like trail mix on hand all the time. I also suggest that you plan to avoid large meals and opt for 3 meals and 3 or 4 snacks per day. You should plan to eat about every 3 hours. For the snacks, make sure you have a protein source and a carbohydrate source at each one. The trail mix will work, but so will peanut butter or cheese and crackers. The protein will help keep you from becoming hungry while the carbs help keep your energy level constant.

There is also a thermogenic effect of eating. Digesting food requires energy and burns calories. By keeping food in your system nearly all the time, your body becomes a calorie furnace and actually assists you in losing weight. Some foods 'burn hotter' than others. It seems that dairy products and meats create more thermogenesis than some other foods.

If you are seriously trying to lose weight, you may find the above eating style useful even after your vacation. That style allows you to ingest fewer calories, which is a necessity for weight loss, while keeping from being hungry during the day. In an odd sort of way, you actually seem to eat more and lose weight.

Also, remember to drink plenty of water. For moderate activity, you should have around 2 liters per day in addition to whatever else you drink. If you are extremely active, up the water to 3-4 liters and lay off other drinks.

Good Luck,

Travis

[Lorna]

Thanks for the advice. I am actually taking diabetic kids away with me, so yea the carrying food is going to be vital. Im thinking I should use the week to kickstart an increase in my activity levels gnerally.

L8r Lorna