Response to reader

Hi, I am seeking advice on how to lose my unwanted fat. I weigh about 180 pounds at 5 ft 4 inches. I would love your advice. Thanks.

Dear Reader,

Losing weight is a resolve of many individuals, especially at the beginning of a new year. Because of this quest, weight-loss potions and diets are a multibillion-dollar industry. So many ways are available for persons to successfully lose weight, but not all are healthy or can be sustained for more than even two to three months.

Losing weight can include a high percentage of fluid and muscle loss which is not the same as losing unwanted fat. To lose fat, one must consume enough calories and nutrients to carry out continuous body functions. If protein and calories as well as many other vitamins and minerals are inadequate, muscles will be broken down to bridge the gap, resulting in weight loss but not fat loss.

This simple three-step plan may work for you, as it generates results for many individuals. Apart from your gender, height and weight, I do not have other background information which might indicate if this plan might work for you.

1. Overhaul your plate

Most Jamaicans make staples (rice, dumplings, ground provisions) the largest part of their plates. These provide important carbohydrates, but the amount consumed is often more than needed. Make steam/cooked vegetables such as pumpkin and string beans, the centre point, taking up approximately 40 to 50 per cent of the space on the plate. These vegetables have important carbohydrates in addition to a large amount of water and fibre, and you will end up consuming less. Make the staples take up about 25 per cent of the space while meat/fish should occupy the other 25 per cent. This simple act, done consistently, will reduce your caloric intake and increase your nutrient variety.

2. Increase your physical activity

Get involved in an enjoyable physical activity which you can do daily or at least five days each week. Walking, gardening, dancing or a combination of these can be done by most persons, and can be enjoyable and effective.

3. Hang in there

This is where most people fail. You must plan all your strategies. Have the foods available for your new lifestyle. The money saved from the reduced staple items can buy the vegetables. Have support, speak to a friend or family member about your plan, you can work together and support each other. Always get back on track if you deviate from the plan. You will eventually learn to make this a lifestyle.

Rosalee M. Brown is a registered dietitian and nutritionist; email: yourhealth@gleanerjm.com.