KRS EDSTROM
Advice Columnist, Radio Host,
Speaker & Author

Ask KRS 
Advice Column

In all honesty I can't figure out which would be better. Personally, I don’t get very hungry during an average day. I eat once maybe twice a day and I can barely reach 800 calories. So cutting calories seems to be out. On the other hand, I tried eating very small snacks through out the day, instead of just one meal, and I was so full all the time it felt like I had just left a buffet. And even with this I was still only averaging about 1000-1500. So they say not to eat when you’re not hungry, but should I make myself do it anyway?
- To Eat or Not to Eat?

Dear Eat or Not to Eat,
Bottom line: Never eat when you’re not hungry and adapt a plan that resonates with your body-mind, i.e. a plan that feels right to you and works for you. It could be either of those plans you outlined, a combination of the two or a different option.

In most cases, with rare exception, the body is like a calculator. It adds up all the calories ingested and subtracts the amount of calories burned through movement/exercise and…..the grand total shows up on your body. That can be cruel news to some and exciting news to others, i.e. it’s not a mystery as to why our weight is what it is – it’s simple math.

Many people underestimate how many calories they are actually ingesting, so I recommend educating yourself with an old-fashioned calorie book. For 2-4 weeks measure and write down EVERYthing you eat. I think you may well find yourself over 800 calories (which, by the way, is anorexic/starvation level).

As you are getting calorie educated, start listening to your body:

• Yes, eat only when you are hungry
• Think before you eat [“Am I really hungry or am I thirsty? Bored? Depressed?” “What is my body really craving now – greasy chips or a bowl of sliced fruit/crisp salad, etc?”]
• Stop eating when you are satisfied, not full.
• Exercise 20-30 minutes 4-6 days a week (breaking a sweat)

You get to be the “boss of your eating and your body” versus following someone else’s list of rules. The only “rule” is that you must be a kind, honest, perceptive and responsible guide to yourself. 
KRS

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Dear KRS,
I'm a really active teenager. I am involved year-round in either soccer, volleyball, basketball, or skiing. The problem is. I would like to "reduce" the size of my "love handles". I'm about 5'10", 160 pounds and my waist is about 30", my hips are about 34" and I would like to know if there is an exercise that concentrates on that area of my body. Please help. 
Hate My Love Handles

Dear Love Handles,
Good for you for being so active! Healthy exercise you enjoy is so much better than forced exercise you don't enjoy. Unfortunately there is no such thing as spot reducing. However, by lowering your fat intake and perhaps losing a few pounds you will notice a redistribution of your weight - i.e. reduced love handles. It really doesn't take that much - just the awareness of where excess calories come from and a gradual, natural improving your eating habits. Good luck!
KRS

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Dear KRS,
I give up. I eat a fairly balanced diet, very little fat and don't drink, smoke or take drugs. I workout for over an hour every day and I STILL can't seem to lose any weight. It can't be genetic, because everyone in my family can lose weight rather easily. Please give me some advice.
Stubborn Weight

Dear Stubborn Weight,
You didn't mention how many pounds overweight you are (which, by the way, is a different question than how much weight you'd like to lose). Those who are well over their recommended weight for their height tend to lose weight faster than those who are closer to their ideal weight and fitness level. In fact, the "very fit" often complain that the fitter they become, the harder it is to improve. If you're working out an hour everyday, my guess is that you may be closer in profile to the latter category.

Give your metabolism a little jolt by mixing up your exercise routine. Also, be sure the majority of your eating is during the day. Don't be fanatical but do try to go to bed a bit hungry. Then, during the night, your body can burn your "fat of the land" calories (in this case, on your hips) instead of having the last meal sit, SET - and turn to fat.

Food allergies can also be the cause of stubborn weight. When one client first came to me she was exercising and eating 1000 calories a day or less but wasn't losing weight. She said all she had for dinner was popcorn without butter. Since corn (and wheat) is a very common allergy food, I convinced her to go without popcorn for a week and increase her calories a bit. She lost two pounds the first week. Eating popcorn every night may have induced an allergy to it (if she didn't already have one), which can contribute to a sticky weight problem.
KRS

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Dear KRS,
My new job requires me to drive most of the day therefore I am SITTING. I lost 20 pounds over the last year but I had a more active job than I do now. What can I do to lose 10 pounds when I sit all day? I work out but feel like I have less energy to do the things at the gym than I did before.
Sitting All Day

Dear Sitting,
Many, if not most, jobs are rather sedentary in the modern era so you are not alone. The first thing to consider is that, because you are burning less daily calories with your new job, you need to reduce your caloric intake. In other words, because you are exerting less calories you need to ingest fewer calories. Simple math. The same math applies when you get sick or injured and can't exert as many calories.

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Dear KRS,

What exactly

What exactly is the fruit diet? Can you perhaps give it to me? Thanks a lot.

Searching

Dear Searching,

New fad diets appear every day and they can look quite enticing. One key thing to look for in any eating program is BALANCE. As soon as you see major food groups missing or, worse, only one food on the list, run for the healthy hills. At best, you may lose a few (temporary) pounds with these fanatical diets. At worst, you throw your whole system off balance and get sick. An all-fruit diet is not your answer to happiness (or even a thinner body).

ASK KRS

[FOLLOW-UP REPLY FROM "SEARCHING"]

Dear KRS,

Thank you for taking the time to write to me. I see what you mean about those fad diets. You may lose some weight, but in reality, you're going to gain it right back. I am now eating healthier and striving for balance. Thanks for your help!

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Dear KRS,

I am a 5'10" 22 year old female who now weighs 145 pounds. At fourteen I weighed 230 pounds. I have fought anorexia and bulimia and now am on the right track to a healthy lifestyle. My problem is that my body wants to weigh 145 pounds while I would like to be closer to 135 lbs. Although healthy and somewhat slim now, I have a tremendous amount of loose flesh as a result of my former obesity. I have weight trained and aerobicized and yet it remains. What do I do?

Lost Weight

Dear Lost Weight,

Congratulations on losing weight in a healthful manner and conquering food obsessions along the way. Treasure what you've accomplished and maintain it for awhile before pushing yourself towards new goals. Your weight is in the ideal range for a medium framed woman, according to the Metropolitan Life Insurance Company.

Continue with your healthful lifestyle and, at your young age, you will see more skin toning and weight loss with time. The older one gets the less likely it is for the skin to return to its "skinny self" as it loses elasticity over time. Keep up the good work.

KRS

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Dear KRS,
I have been going to a fitness center since last July and participating in low-impact aerobics at least five times per week.  I have lost 25 pounds and many inches.   My question is, I have not lost any weight for about 3 months. What can I do to jump-start my fitness program and lose about ten pounds?
Ms. Plateau

Dear Ms. Plateau,
This is a very important question.  Plateaus are perhaps the biggest program killers around because people don't understand them.  They get impatient,  discouraged - and then often throw in the gym towel and pull out the cookies. So it's critical that you recognize and "label" your plateaus and be ready and willing to "ride them out."  

If the plateau is long enough, such as yours, you can jump-start it by changing your routine a bit.  Alternate your workout to include other types of exercise, such as swimming, hill hikes, or equipment like the treadmill. You can even rotate several exercises in the same workout, such as three different aerobic machines.  It's called cross-training and it helps make your workout interesting and can give a big nudge to a plateau.

But remember, every success story has plateaus.  Learn not to react negatively to them.   They are actually part of your success, believe it or not.  I always tell my clients that plateaus help "set" the success they've already established.  The longer the loss is maintained, the longer and more definitely it is yours.

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Dear KRS,
I was bulimic for 4 yrs off and on and now when I try to go on a healthy diet it always leads to that. Will I ever get better?
Bulimia Revisited

Dear Bulimia Revisited,
Whenever most ANYone goes on a "diet" a feeling of deprivation usually follows with rebellion and relapse close behind.  What you think is a "healthy diet" may well be, but it may also be a bit too dramatic a change all at once.   Start gently and slowly with one thing at a time. For example, add one healthful thing to your diet that you LIKE.  Or, select one unhealthful thing that you feel you are willing to reduce.  Stay very tuned in to yourself and if you start getting those old familiar negative feelings, back off a bit.  Soon, you will heal the well-worn path of the old patterns and will establish new, healthful ones.  It's very exciting when you see the momentum start shifting from negative patterns to positive ones and realize that change is possible. Trust the process.

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Dear KRS,
I have been trying for three years to lose weight and I just can't seem to do it!  I try everything but I just can't stick with it. I tell myself I am going to eat healthy at lunch and then at lunch I get this craving for a cookie or something.  So I tell myself I am not fat and eat it.  Then I look at myself after lunch and hate myself for eating that cookie!  This has gone on for 3 years and I think it is time to get serious! I need help on getting started!
Cookie Lover

Dear Cookie Lover,
Everybody has this kind of argument with themselves every day on various subjects.   We all have several different parts of ourselves (sub-selves) who have different needs and desires.  Inner dialogues go on regularly with these "sub-selves" about what we should and should not do.  The problem is that the louder voice is often the negative one, which leaves us feeling bad after the conversation is over.   It is important to understand this premise, so you can more effectively deal with this and other similar dilemmas. 

Have an "out loud" conference between the sub-self who wants to eat well and the one who wants the treats.  Reach an agreement that both can live with. For example, perhaps the cookie lover wouldn't rebel (by always having a cookie) if she knew that she was permitted to have them a certain number of days a week.  Be fair with her and she will learn to trust and respect the decisions of the "committee."  Then you can slowly but specifically reduce the frequency of the treats so that she is still happy and you can lose weight.  It's called the middle path.  Non-fanatical and doable.  You might also consider keeping a "cookie" diary for 30-60 days to track your progress and keep all sub-selves conscious and honest.

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Dear KRS,
About three months ago I had a baby, I know it takes time but I haven't lost anything after the first month!! I was 184 pounds at delivery and am now 168.  I try watching my diet and exercising.  I didn't have many cravings when I was pregnant but now that I am breast feeding I want chocolate, sweets, and anything that I can put in my mouth. Why?
Just Had a Baby

Dear Just Had a Baby,
Cravings are a typical response of the hormonal imbalances that are common during pregnancy and after delivery.  Unfortunately, any positive action you are taking can be easily foiled by treats.  Focus on keeping a clean, healthful diet with enough protein to help stabilize your blood sugar levels.  Allow yourself an established limit of the treats.  Consistent exercise and a balanced diet will help get your system back to normal.  Be patient, the weight will drop off if you stick with it.

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Dear KRS,
I'd like to know what kinds of exercises I could do to get rid of cellulite.  I've had it for years and nothing works. Thanks
Tired of Cellulite

Dear Tired of Cellulite,
Exercise is good for cellulite in that it circulates your blood and helps break up and carry away waste, such as cellulite.  But something even more effective is a "knuckle massage."  For just 5 or 10 minutes, 3-7 times a week, massage the cellulite area while watching TV, for example.  It may be a bit tender at first, but work towards as much pressure as you can stand, without bruising yourself.  If the cellulite is in your thighs, use the knuckles of both hands, starting just above your knee and rub upward (toward your body) vigorously.  Massaging one leg at a time, continue for several minutes.  Your thigh may turn pink or itch a bit from the increased circulation.  When you're finished, elevate your legs for a few minutes (optional).   Also drink 6-8 glasses of pure water (not sodas or tea) each day.  Most people get noticeable results in a week or two. 

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Dear Krs,
I am an 18 year old girl who needs to lose some weight on my stomach by summer!  How do I achieve this goal?  Right now I do 100 sit-ups a night and 50 in the morning. What else should I do? I hate doing different exercises for each muscle in my stomach.   I'd rather just do one kind.  What do you suggest for eating habits? I need a routine very badly!  Can you help? Thank you for your time and I would appreciate a response.
Sincerely,
Losing Weight for Summer

Dear Losing Weight for Summer,
You didn't mention how many pounds overweight you are, if any.  If you have significant excess weight, all the situps in the world won't deliver a flat, hard stomach.   I tell my clients the first mission is to lose the excess weight and then we'll worry about the "stomach problem" after that.  (Not surprisingly, the "stomach problems" usually disappear with the excess weight.)

I suggest a doable, non-fanatical weight loss program that focuses on a gradual reduction of fatty foods while introducing good tasting healthful ones.

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Dear KRS,
I have a house full of food and no willpower.  My kids and husband insist I have the kitchen stocked with their favorite snacks and "junk food."  The problem is, at the end of a long day, I also end up eating it.  And, too late, I'm repentant.
No Willpower

Dear No Willpower,
I hear this I-must-keep-my-family-stocked-up-on-junk-food "logic" all the time. First of all, the most caring thing you can do for your family is remove the toxins from your house.  Let's face it, many foods (and accompanying additives) are nothing but slow killing poisons dressed in nice pink tutus.  Internal storms can be brewing of which you are not aware.  And children are more hyperactive and overweight with higher cholesterol levels than ever before.  This doesn't mean they must eat carrot sticks and lettuce (nor must you), but shop around. There are excellent low fat snacks, including cookies, that are quite good.

So let's assume you manage to detoxify your kitchen to some degree.  Mainlining those low fat cookies is next, right?  What do you do?  Allow yourself a pre-determined amount.  Eat slowly, guilt free and consciously (not while you're opening your mail) and then put them back in their special out of sight spot that the entire family knows about and complies with (or no cookies!).  Their protests about no junk food?  Tell them they get plenty of that outside the house without even trying.  Tough love. 

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Dear KRS,
I've been fighting "the last seven pounds" for the past ten years. I do pretty well until late afternoon when the snacks in the office begin calling out loudly. Could a half a doughnut really do that much damage?
The Last Seven Pounds

Dear The Last Seven Pounds,
In fact, half a doughnut five days a week can add up to about one pound of excess calories per month, not to mention the fat. That's 12 pounds a year. At the rate you're lucky your battle is only a 7 pound one.

The solution need not require total deprivation. Since you know you get hungry late in the day, don't fall victim to the "I had to eat something!" rationalization of the masses. Figure out a new plan that is fair to the doughnut lover inside you. If you know are unable to stop cold turkey, cut down but be specific. Half a doughnut 4 times the first week, 3 times the next week, down to once a week. For non-doughnut days, assume the responsibility to have  healthful snacks on hand you like and that will stay fresh, such as apples. Shop wisely and experiment. The plan, of course, is to bring your taste buds back to enjoying natural healthful foods. (Babies who have eaten only natural foods for the first time. The point is that we've acquired our taste for bad foods and we can "un-acquire" it as well.)

Also, check in with your self-saboteur. Ask yourself if you are hanging on to that last 7 pounds for a reason (fear of sexual intimacy, low self-esteem, etc.) give yourself permission to let go of the weight and accompanying baggage. You deserve it and, if you're willing to stay with it, you can do it!

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Dear KRS,
By the time I get home from my long work day, I am starving! All plans to prepare the perfect low-fat salad and eat like a lady go out the window. Willpower must be hiding out in the (unopened) vegetable bin. At the time I tell myself I deserve anything I want. How can I tame the wild beast inside me (hunger)?
Starving After Work

Dear Starving After Work,
Getting home late and hungry is a bad  combination. Unfortunately, it is a very common problem, especially in business with long hours. What I tell my clients at Universal Studios is to make a point of eating something relatively harmless late in the afternoon so they won't be ravenous by the time they get home. Often it can something you save after lunch, since restaurants usually over serve. This tip is as simple as it is effective. The most difficult part? Remembering to keep things on hand. Be diligent about this for one week and notice the change in your evening habits and your weight. You'll become a convert.

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Dear KRS,
I give up! I eat a fairly balanced diet, very little fat. I don't drink,  smoke or take drugs. I workout for over an hour everyday and I STILL can't seem to lose any weight. It can't be genetic, because everyone in my family can lose weight rather easily. I am losing all hope. Can you please give me some advice?
Can't Seem to Lose Weight

Dear Can't Seem to Lose Weight,
Don't give up!  You didn't mention how many pounds overweight you are. Those who are over the recommended weight for their height and definitely overweight, tend to lose weight faster in the beginning than someone who is closer to their ideal weight and fitness level.  The "very fit," however, often complain that the fitter they become, the harder it is to improve. If you're working out an hour everyday, my guess is that you may be closer in profile to the later category and might need to just hang in there and be patient.  Many people give up when visible results are just around the bend.  Changes are always happening inside, but can show up "all of a sudden" with a two or three pound loss.  Try to forget about the mirror and scale for awhile and focus on enjoying your workout and food. Also, change your exercise routine occasionally to give that metabolism a little extra "jolt." 

Be sure the majority of your eating is during the day and think of night eating as "counting double."  Don't be fanatical but do try to go to bed a bit hungry.  Then, during the night, your body can burn the "fat of the land" calories instead of having the last meal sit, SET - and turn to fat.

Food allergies can be the cause of stubborn weight.  When one client first came to me she was exercising and eating 1000 calories a day or less but wasn't losing weight.   She said all she had at night was popcorn without butter.  Since corn (and wheat) is a very common allergy food, I convinced her to go without popcorn for a week and increase her calories a bit.  She lost two pounds the first week.  My guess is that by eating popcorn every night she actually developed an allergy to it (if she didn't already have one), which caused the sticky weight problem. 

Write back to share your success story - I know you'll have one!

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Dear Krs,
If you are trying to lose weight, is it best to eat more lean meat and protein or a low fat carbohydrates? Also, is it best to exercise at a moderate pace for a longer period for a longer period of time or at a faster pace for a shorter period of time if you're trying to lose weight?
Protein or Carbs?

Dear Protein or Carbs,
You've got the two basic factors of weight loss right:  1) Food intake   2) Exercise.  It's unfortunate that so many "magical solution" diet books are still being published extolling an unbalanced or fanatical approach.    Intelligent (but desperate) people buy them thinking, if it's in print it   must be legitimate.  The answer is simple and not particularly "best seller"  material:  "EXERCISE AND EAT LESS OF A BALANCED DIET."   Less fat, less calories, less FOOD.  There aren't any shorter routes that work long term.  I hesitate suggesting people live by percentages but, to give you a rough   idea, a healthy diet contains about 10%-20% fat, 15% protein and 70% carbohydrates.   But don't obsess about those numbers.  Balance it out and listen to your body--it's pretty wise, once the head is out of the way.

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Dear KRS,
If I start eating less tomorrow, how long before results would be shown?
Eating Less

Dear Eating Less,
It seems like you're standing at the edge of an ice cold swimming pool wondering how short a time you can stay in the pool and still get credit for exercising (or eating less, in your case).  Patience.  I suggest people focus more on cutting back in a way you can live with and less on what the scale says.  If you learn to enjoy cleaning up your diet, the weight problem is eventually history.  The "race" may be more like the tortoise than the hare, but it will last.  Think about one thing you can modify per month, such as leaving the butter off your toast in the morning (or using half as much).  Having said all that - weight usually starts coming off the first week but may take a month or six weeks to feel your clothes get looser.

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Dear KRS,
I have lost 40 lbs and it took me three years.  The problem is that I'm still about 60 pounds overweight.  I work out 5-6 times per week but have a problem with chocolate.  I eat great for 3 weeks but the week before my period I go out of control.  My weight hasn't changed since X-mas, but my shape has changed a lot. Can you help me?
Chocolate Addict

Dear Chocolate Addict,
First of all, revel in your 60 pound loss - good work!  Don't let the vision of your goal blur your successes of today.  What I often say to private clients is "If this is ALL you ever lose, be appreciative, or your discouraged mind will sabotage your efforts and you could gain it all back
again." 

Next, let's address the monthly bingeing. It's unfortunate but true that one binge can sometimes wipe out a whole week's weight loss efforts, so it's worth getting this issue figured out.  Remember that phrase, "The devil made me do it"?  My modern day version of that is "My hormones made me do it."  So let's balance those hormones.  I suggest a good women's formula supplement, such as us "Cycl-o-vites" by Nature's Plus.  Try taking it for a month or two, then cut back to taking it 10 days before your period for several months.  Often you can reduce it less and less and finally stop taking it. If this particular formula doesn't work for you, there are several other ones out there for you to try.  They can help balance your system, eliminating the symptoms of PMS.

Finally, it is said that women burn about 150 extra calories per day during their period, so don't worry about satisfying a craving in a moderate way.  Just don't think that since you've had one chocolate cookie that all is lost and you might as well finish off the whole bag.  There is a big difference between one cookie and 24.  Let me know how it goes.

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Dear KRS,
I weigh 400 lbs and I am going through a lifestyle change - eating healthier and exercising. Please tell me how much weight is safe to lose per week. I also take a metabolism enhancer. Are these safe and should I continue to take them? Thank you in advance.
400 Pounds and Losing

Dear Losing,
I am so happy to hear you use the term "lifestyle change" rather than "crash diet."  You WILL get where you want to go with that approach.   The key is to ENJOY THE PROCESS - enjoy what you eat, enjoy your exercise, enjoy life.  If you enjoy these things, why would you ever stop?  You also become less impatient about results, because you are not "holding your breath" until your goal is achieved.  I say this in response to your concerns of weekly weight loss.   I understand how important it is for you to lose the weight, but be careful you don't turn the scale into a god.  Instead of focusing on the scale, focus on ways to keep your lifestyle program interesting. 

Generally, the more weight you have to lose, the faster you will lose it - which is good new for you.  Don't get started on "metabolism enhancers" and other miracle fads.  You want to stabilize and heal your system, not get it hooked on external substances that artificially alter it.  With exercise as your new "metabolic enhancer," your weight will come off naturally and safely.  Check in with yourself each day to see if the "inner you" has any complaints.  Make any alterations in your program accordingly.

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Dear Aiming,
I get many letters from people wondering about their ideal weight. The letters are often painful to read as so much seems to be riding on attaining a specific weight. In setting a magical number it is almost as if, in reaching that number, we believe our entire world will change. It seems that that number on the scale represents not only an attainment of physical perfection, nurtured by disproportionate social pressure, but also something deeper. We believe that with this magical number will be delivered a panacea of popularity, a sense of worth, self-knowledge, peace of mind and eternal well-being. If I'm the right weight, then everything will be okay; I'll be complete.

Please examine all the factors attached to your concern about being the right weight. Besides looking physically different, what else does it mean if you reach this magical number? What does it mean if you don't? How have we come to see distorted images of ourselves when looking in the mirror? Why can't we trust what we see and what feels right? What do we give so much credence to a number on the scale? This is a social issue to which we are victims, but remember that individuals collectively create social issues so it is on an individual level that change must initiate to reverse this distorted view.

Now that I've gotten all that off my chest, I will relent to your question, which will actually further demonstrate my point. The Metropolitan Life Insurance Company has a height and weight table that gives a somewhat generous guideline. For a woman who is 5'5" to 5'6" the weight range is 117-160 pounds! Granted, that covers small to large frames, but that is still a 43 pound range! Which of these 43 pounds is the "magic number"? Which will deliver happiness to women of this height? For you, apparently none of those 43 will do the trick. You have selected another number which may very well be the weight that is ideal for you. Just be sure to tune in more to your inner voice and feel of your body and less to magical numbers and external social "shoulds."
KRS

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Dear Dieter,
I hope others read this letter and are motivated to stop taking any similar pills and/or don't start taking them in the first place. Your letter is a perfect example why not to take these pills and where it leads. Doctors still prescribing "diet pills" are acting irresponsibly in my opinion. If they don't know how to work with people behaviorally, they should have a list of referrals for these desperate people.

First, you need to wean yourself off the pills a little at a time. Don't worry about the weight right now, just focus on getting the drug out of your system, one day at a time. Drink lots of water, eat balanced meals and EXERCISE! Exercise is the best thing to move a sluggish metabolism and restore an efficient fat-burning system. It also will help your headaches as it releases endorphins, the body's own natural pain-killers. Start with walking and slowly increase your pace so that you work up a sweat. You may be only able to do 5 minutes the first day. Fine. Congratulate yourself and gradually add a little time each day. You will need to bite the bullet until the toxins are out of your system, but I promise - there is a quality life waiting on the other side.
KRS

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