Can't shift the weight? Concerned about using sweeteners? Want to change your breakfast routine? Whatever your diet query eDiets and iVillage nutritionist Kellie Collins has the answers
'I keep seeing that you should never eat less than 1400 calories and, eating this much, you should lose 1-2lb a week. I don't think I have gone over 1500 calories any day in the last three weeks. I have been to the gym two to three times a week as well, and drunk at least two litres of water, but so far have only lost 2lb in three weeks. I know it's good to have a loss, but I can't help thinking I'd lose more if I ate less'
At eDiets and iVillage Diet, we recommend that women should not eat less than 1200 calories. This is the amount you need to maintain your metabolism at rest and eating less than this can slow down the metabolism, making weight loss more difficult.
But with your activity level, I would advise that you would indeed need 1400 - 1500 calories per day at least, to allow for weight loss. Any less than this and your metabolism will start to slow down because your body will go into starvation mode; holding on to every available ounce of fat. The result of this will be that you won't lose weight.
So continue to fulfil your calorie allowance. You have lost 2 lbs in three weeks which is great progress. Remember that a loss of 1 - 2 lbs per week is healthy and realistic so don't aim any higher than that.
Be patient and you will get there!
'What do you think is the single most important thing we can do to lose weight?'
This is one question that is very difficult to answer, because weight loss is different for everyone, as are the ways that people approach weight loss.
However, one of the most important factors that helps you lose weight is choosing a weight loss or eating plan that you like, and can stick to. Finding the right plan for you means you won't see it as a chore, and are therefore more likely to adopt new long-term lifestyle habits as a result of following it.
The other thing is to forget the word 'diet'. I try to use this word as little as possible. People should not think about 'being on a diet'. Instead, they should focus on changing their lifestyle for the better, with the result being weight loss and better health
'I love cereals like branflakes with milk and sometimes a little chopped fruit. Increasingly though I am hearing bad things about cereals - too much sugar, too much salt etc. Which cereals do you recommend and what else is good for breakfast for those of us who don't like cereal or just fancy a change once in a while!'
Breakfast cereals have received some bad press recently. However, cereals like branflakes are good choices because even if they do contain more salt and sugar than you would expect, they are also high in fibre, unlike some sugar-coated varieties of cereals. So there's no reason not to continue eating the ones you already enjoy. I would also recommend porridge as it is completely natural and if you wish to add salt or sugar, you have control over how much you add. You can also add your own fruit, nuts, seeds - whatever you wish, that way you will know exactly what your breakfast contains. If you don't like porridge, it's still a good idea to sprinkle some seeds like linseed, pumpkin seeds or sunflower seeds on your cereal to boost your intake of monounsaturated and omega-3 fats.
As an alternative to cereal, wholegrain toast with some crunchy peanut butter, high fruit jam or marmalade is a good choice. Also, toast or a toasted seeded bagel topped with chopped banana is very filling so will keep you going until lunch.
Fruit and yoghurt are great breakfast options, and if a cooked breakfast is preferred occasionally although try to avoid frying. Go for grilled sausages and back bacon with some scrambled or poached eggs and beans instead.
'I have been using sweetener instead of sugar in baking and on porridge, but worry about it being an artificial food. I have also read somewhere that your body still thinks it is getting sugar so you don't lose weight, and even that, or something like that. I have also heard it has been linked with cancer. What is your opinion, and what effect does sweetener have on the body?'
There has been some controversy in the past about the effects of some artificial sweeteners. However, this is only if used in very large quantities, and not the amounts you would use in your everyday eating habits. There's no research to suggest that your body will treat sweetener as sugar - it is much less calorific than sugar, so therefore it will treat it accordingly. Bear in mind that if use of sweetener had been shown to cause cancer, they would not be available on our supermarket shelves!