Diet and fitness guru Rosemary Conley answers iVillagers' burning questions

Help! I'm stuck in a weight loss rut
Is it safe to lose weight while breastfeeding?
How can I lose my pregnancy weight?
I need some excerise motivation
What do you think of the GI and Atkins diets?
Stop me snacking during pregnancy
I need ideas for feeding the family
How big is a portion size?

I'm stuck in a weight-loss rut
I have been weight-watching, and going to the gym three or four times a week. I've been doing quite rigorous one-and-a-half hour sessions, weights and cardio, but my weight plateaued some time ago, after losing just over three stones. Although I have gone down from 18-20, down to 12-14 in sizes, and over 14 stone to just over 11, I really need to lose another two stone. How can I get a 'burn' going again!? - Joyce -

Rosemary says: Well done for your excellent progress so far. You need to cut your calories now that there is less of you to move around! Try sticking to around 1,500 calories a day of low fat foods and include ¾ pint milk daily.
My Ultimate Whole Body Workout is very effective but try and do the aerobic section five times a week. Also, try my new Slim & Salsacise workout on DVD as this can burn up to 500 calories in one session! You can reach your goal and you have done so well so far so just keep looking forward and reward yourself with every stone that you lose.
Could you go to one of our classes? Check out our website
www.rosemary-conley.co.uk for details.

Is it safe to lose weight while breastfeeding?
I had a baby five months ago and I am still fully breastfeeding. I am keen to start losing weight. - Lois -

Rosemary says: It is really important that you don't diet whilst breastfeeding your baby. You can eat really healthily though and you can increase your levels of activity, even if it is only walking every day. One mile of brisk walking will burn around 100 extra calories so just doing more exercise will help you towards regaining your shape.

How can I lose my pregnancy weight?
How can I improve my diet and exercise gently to lose those extra pounds I gained during pregnancy. I eat healthily but find that Help! - Tracey -

Rosemary says: During pregnancy and then when you have your baby and spend more time at home in the kitchen, the temptation is to snack.
Make a rule not to eat between meals but to eat three proper meals each day so you feel satisfied. Also try to increase your activity levels and avoid temptation by not buying those high-fat, high sugar snacks so they're not in the house. Buy more fruit, not just for you but for all the family.
Try to do 30 minutes of physical activity every day - walking, cleaning/vacuuming, gardening, sport, swimming or working out to a fitness video/DVD - try my new Slim & Salsacise workout DVD for a really fun workout that will help the weight drop off and get your figure back! Of course, you must wait until you have had your post-natal check-up before exercising.

I need some exercise motivation
How can I get motivated to exercise? I'm more interested in spending my (all too little) spare time doing my hobbies in front of the TV. I can't even motivate myself to walk the dog, although I do manage some gardening sometimes.
Are some people just naturally lazy, and if so what can I do about it? - Mina -

Rosemary says: At least you're honest! The key is to find something that you enjoy doing. Was there a sport or past-time at school that you did enjoy? Could you join a club to take it up again? Activity and exercise is much more fun if you are with someone else so try to find a fitness buddy and arrange to go for a walk together, say, twice a week initially.
Take you dog out just for five minutes every day and even that will add up over a week. You have basically got into the habit of not moving.
You need to flick a switch in your brain to start doing even just a little and realising the enormous benefits to your health. Very soon you will feel more awake, alive, will sleep more soundly and look loads better too!

What do you think of the GI and Atkins diets?
What do you think of the the new breed of diets - GI, South Beach, Atkins? - Charlotte -

Rosemary says: I'm not a fan of them. My view is that there is no point in following a very strict, not-normal-lifestyle eating plan for a few weeks to lose weight then find it is impossible to stick to the diet because you feel deprived of certain food groups and then resort to your old unhealthy eating pattern which made you overweight in the first place! I believe it is much better to learn to eat generally more healthily by eating low-fat foods (with less than five per cent fat) within a calorie allowance which is practical, (not starvation), and incorporate increased physical activity, until you reach your goal weight. Then just keep following the same basic principles of low-fat eating with increased activity but without the need to calorie count and you will stay slim!

Stop me snacking during pregnancy
I'm six and a half months pregnant and although I've been trying to eat a healthy diet I can't keep away from the chocolate. I've been doing a lot of exercise and so far have put on just over a stone which I think is about right for the stage I'm at. Have you got any motivational tips to keep me away from the sweets? - Kirstin -

Rosemary says: We can get real cravings for certain foods during pregnancy and you seem to have a very sensible attitude to your eating habits. A bit of chocolate is fine and you are keeping fit which is excellent so you are balancing your indulgence with activity! Well done!
Keep plenty of fruit in the house to snack on when you feel really hungry (bananas might help with your sweet cravings) and allow yourself a daily treat to eat without feeling guilty. This way you can keep things under control.

I need ideas for feeding the family
Do you have any handy hints or tips when cooking multi meals for all the family - kids, husband and then my own low fat meal? - Katie -

Rosemary says: You can feed the whole family with low fat meals without the family even realising it! My magazine, Rosemary Conley Diet and Fitness, always includes lots of recipes that are easy to follow and are really tasty. For more information check out one of my low fat cookbooks. You will find them listed on my website www.rosemary-conley.co.uk or in your local bookshop.

How big is a portion size?
I have recently piled on the pounds, probably due to lack of exercise, but I also think that I am eating a lot more than usual - I think my portion sizes have gone through the roof - how can I be more aware of the portion sizes I should be eating? Is there an easy guide to work to? - Hilary -

Rosemary says: We often just creep up our portion sizes without realising it. That's what has happened in America. Start by cutting back by 25 per cent on your plate but add extra vegetables such as broccoli or carrots to fill you up. Maybe give yourself a slightly smaller plate for dinner and a smaller bowl for your cereal.
Gradually you will get used to the smaller portions and your weight will start falling rather than increasing.