Burn the Fat, Feed the Muscle

I just had a baby 3 months ago and have a little flab on my abs and love handles. Before I had my baby I weighed between 125 and 130 pounds. I work full time and when I am not working I take care of my baby. How can I lose the weight and the flab in a timely manner that wont interrupt my time with him? Any easy tips on how I should work off the flab on my abs and love handles?

Dear Kimberly, Weight loss after childbirth can sometimes be challenging, but it shouldn't require you to go to the gym to workout, because this is just not feasible. However, you will need to follow a regular disciplined exercise program combined with a healthy diet and nutritious food choices and a cardiovascular routine. You could learn how to choose nutritious healthy food, especially if you are breast feeding, taking care not to cut calories to the point of starving yourself. Instead, opt for fresh, natural, healthy food, not empty calorie salty and deep fried snack foods. Your exercise routine could consist of daily exercises using 2-3 pound weights to tone, firm, and build muscle from the flab. Cardio exercise could consist of a home stationary bicycle or a small portable stair stepper. Start slowly with your exercises, then gradually increase the duration and tension. The secret here is "regular" disciplined exercise and this can be achieved when your baby takes his/her naps. When the weather gets warmer and the baby old enough, you can then take the baby out for a daily stroller walk. This will allow you both some fresh air and exercise. There is no quick fix for ab spot reduction and love handles, but with the combination of eating healthy, light weight training exercise, and cardio, then you will be well on your way to a better toned all around body. Taking advantage of an expert's weight loss tips will also speed your progress. Good luck with you program! Dr. Leia

I am a student, and I have a very busy lifestyle between studies and work. I find I do not have enough time to excercise as much as I should throughout the week. I am about 25 lbs. overweight. Fat tends to go to my stomach, lower back and lovehandles. Do you have any advice on how to lose this in a timely matter?

I had a baby 10 months ago. I was a size 3 now I am a size 9 (sometimes 11). I am devastated. I don't want to give up all the good foods, but I do want to eat healthier. I want to be a size 3 again. What should I do? What shouldn't I do?

Dear Danielle, There is no speedy, safe, permanent way to lose weight, especially 25 pounds. Again, the secret to weight loss is discipline in both diet and an exercize program. Please read my answer to Kimberly above. Weight loss will tend to be more permanent if you lose one or two pounds each week, and it involves a permanent change in eating habits and lifestyle. Even though you are busy and sedentary with your classes and studies, make it a habit to get regular exercise every day, even if it means getting up one-half hour earlier each morning to walk or jog around campus or to work out with light weights. You might want to take the longer route to each class instead of the shorter route, and take the staircase instead of the elevator. Finding this extra time to keep moving and exercise will also increase the oxygen to your brain and give you more energy and make concentration a lot easier. Also, you might like to concentrate on feeling good, moving your body, stretching, and relaxing, rather than stressing out upon losing weight. Make this an enjoyable time-out from your studies, rather than drudgery. Good luck.

Dear Kiaira, Did you read my advice to Kimberly above? I really don't think that it is feasible to expect to be a size 3 again, but maybe a 6 or 7 would be healthier for you. Remember, your pelvis expands after giving birth to a baby and sometimes does not return to the same proportions that it was before giving birth. This expansion should not be confused with weight gain....it is just a wider bone measurement. If you are still breast feeding, you will not want to starve yourself to that weight. Just follow the advice above and stay disciplined in your exercise routines. The secret here is to get regular daily exercise and make smart eating choices. Being toned is much better and healthier than being thin. Good luck in your endeavors.

I'm a 16 year old female, 5 feet 6 inches and 150 pounds. I'm at high risk for diabetes because my dad and my grandmother have it. I'm trying to get healthy and I would love to lose about 20-30 pounds. I have a very flabby stomach, and large thighs. I play basketball a lot and go jogging for miles a couple times a week, but my weight and my appearance stays the same. It almost summertime and I would simply LOVE TO WEAR A BIKINI! I also belong to a gym but no matter how hard I try, I can't lose weight and I really don't want to end up with diabetes. Sorry to ramble on so much but I really need help. By the way, my diet sucks. Do have any advice also on how to become more of a "eat to live" person rather than a "live to eat" person? THANKS!

Dear Stephanie, Healthy food choices and diet are very important considerations for not only losing weight and toning up, but also will follow you throughout the rest of your life. Once you begin to make healthy choices, you will find that unhealthy food such as empty calorie snack food, highly processed and sugary foods will not appeal to you anymore. So, the first step is to become knowledgeable about what is healthy and what is not healthy. Just because everyone else eats a certain way does not mean that it is healthy for you. So begin to research what foods are good for you, then begin to incorporate them into your diet. Instead of waiting until you get ravishingly hungry, make sure that your meal timing is on schedule. When you miss a meal, the body will want to grab anything available, even if it is something that you might not normally want to eat. Afterwards, you will feel the effects of the food and then regret the choices! We have all felt this way one time or the other. So, along with keeping your eating schedule regular, you will also want to continue to move your body...take the stairs instead of the elevator, plan a permanent time each day, possibly 1/2 hour to do core body exercises from a live gym trainer and incorporate some weights with it. Have your trainer weigh you in each week and check on your progress with the exercises and diet. (If you can't afford a trainer, enlist the partnership of a friend so you can support each other.) It will be helpful to keep a record of your daily meals and record the foods and the times and amount of food which you are eating. Sometimes, this is the secret to really seeing how much and what you truly are eating. The secret here is to be consistent, regular, and disciplined in both your eating habits and your exercise. Then you will be proud of your new lifestyle and your toned body! In addition, you might want to visit your doctor for a complete physical exam and checkup, and have him/her perform a thyroid panel test for you just to make sure that your metabolism is working correctly and your thyroid hormones are adequate. Good luck in your efforts.

I'm am 19 years old and have gained almost 20 pounds this last year. Given that it has been my first year away from home, I thought it was because of stress and now I'm not so sure. I have never felt less attractive in my life and tend to hide myself when out in public. Summer's here and I'm going on a vacation in two months to see my boyfriend who I haven't seen in 5 months and want to feel comfortable in a bikini. I seem to carry most of my fat in the stomach and lower back "love handles." I would love it if you could give me some advice on how to find me again!!??

Excellent.

In 2003 I lost almost 70 pounds. I'm 5'4", I was a size 16, and weighed between 190 and 195 pounds. I got down to a size 4 at 125 pounds, plateaued, and then stayed around 130 and a size 6. I lost the weight by doing small aerobic exercises like crunches on a stability ball, using resistance bands, and doing squats while watching TV every night. I reduced my caloric intake to 800-1000 calories a day. It has been almost 4 years and as a result of being lazy I have slowly but surely come back up to around 160 pounds and in a size 8/10. I'm absolutely miserable; granted, I'm still smaller than before, but I have tried for the past month to get back into my routine and I'm not losing weight. What should i do? I have a huge gut now and love handles and HUGE calves...I just look frumpy and I need help.

I am a 54 year old female, 4'10" tall and I have gained 15 pounds in the last three years (menopause effect). I walk everyday for one hour, three times a week. I do bodyweight resistance, but my weight is 108. I want to go back to my original weight of 94 pounds. I cannot live without carbs like fruits, vegetables, and some toasts. What do I have to do to lose that weight beside my exercise routine? I don't know how many calories I have to cut from daily need.

Dear Ghada, Walking for one hour three times per day is really not enough to lose weight. You will need to do aerobic exercise daily for one hour at least five days per week in order to lose weight or to burn calories. Walking is usually not considered aerobic exercise and is not sufficient to get your heart rate up enough, unless it is power or speed walking. Remember, a toned body does not necessarily mean you will lose weight. Muscle weighs more than than fat, so when you build muscle you do not lose weight. Instead of concentrating on weight loss, you might like to continue to tone your muscles and measure your inches instead of pounds or kgs. Also, because of your age, you should be aware that too much weight loss may contribute to osteoporosis. So it is best to aim for increasing your muscle tone by concentrating on your resistance or weight lifting exercises. If you want to work with cutting your calories, you might like to seek out a diet and nutrition expert to help you in this endeavor. Good luck.

I have put on 20 pounds and cannot get the scale to move. I eat a very healthy diet i.e. chicken, fish, vegtables & as far as fruit -- apples. I take thyroid medication and have it checked regularly. I excercise 4 times a week and worked with a personal trainer for 3 months, lost not 1 pound! So, with eating healthy and portion control, excercising 4 times a week, what am I doing wrong? I turned 51 and do not believe that age should have anything to do with it. Please help! In advance "Thank You for your reply". Sincerely Barbara

I'm a 16 year old female. I'm 5'3 and about 125lbs. I'm very active during the school year playing soccer in the fall and running track in the winter and spring as well as dancing from September until June. The problem is in the summer I tend to let myself be lazy with my workouts and I don't have a lot of time considering that I am working two jobs. I have noticed recently that my stomach is no longer as toned as it was and I have lost muscle in my legs. I want to be able to rebuild this muscle quickly and also lose the love handles that seem to be developing, as well as slim my thighs. I would also like to tone my arms since I have absolutely no arm strength. What's the fastest and easiest way I will be able to do this?

I'm a 55yrs female. I used to weight 105 -115 for decades. I work out, consume whole grain,lots of veggies& fruits. I just don't know why I am just heavier each day. Please help. I spend 30 minutes on elliptical machine, walk the track,and do some floor routines...total about 1 to 1 1/2 hours every morning. My breakfast is always steel cut oats with apple& raisins. All protein are lean (no fat). Please tell me what's wrong. I am looking forward to your answer.

Hi Nhu, It may be a good idea to vary the times, types, and intensity of your exercise. Our body gets conditioned to expecting the same old thing. Mix it up a bit. The same would be true for your diet. Eating the same meal each morning isn't a good idea.

Dear Dr. Leia Melead, I am a young girl under the age of 18. I am struggling to lose weight I've been trying to diet, but it does not work. I weight 130 pounds. I want to loose about 10 or 20 pounds, that is the average for my age. I may look slim, when I'm wearing clothes, but when I go to the beach I feel embarrassed of my abs and especially of my love handles. So the question is what types of food should I eat? What types of exercises should I do? I would prefer a food diet. Because I never have time to actually go to the gym and workout.

Hi. I am a 32 year old mother of three. All my children are under the age of five. My youngest is 16 months old, and when he was around 5 months old I was put on an antidepressant. I was just taken off of it 2 weeks ago, because I told my doctor I noticed I was gaining a lot of weight. I weighed less after having my son than I do now. I gained about 25 pounds in the time I have been on it, and now I don't even know where to start to get it off. I was eating well and exercising at the gym for 1-1/2 hours most days and I didn't lose a pound, so I pretty much gave up. I thought going off of the medications would help, but I keep hearing how they mess up your metabolism and make it very difficult to lose weight even after you stop taking them. Do you have any suggestions to get my metabolism going, so I can start losing this weight?

Dear Destiny, it is true that there may be a link between certain antidepressant medications and weight gain, however, the weight gain could also be caused by other factors. The depression itself could account for the increased weight gain, using food as a substitute for feeling better. Hormonal imbalance could also cause weight gain, and can also account for depression, especially after giving birth to a child. The hormones drastically fluctuate during and after pregnancy and this fluctuation could lead to emotional mood swings and depression. Another factor to consider would be to check your thyroid hormone levels to make sure that you are not hypothyroid or low thyroid. So, it might be a good idea to have your doctor check your progesterone and estrogen hormone levels and also your thyroid hormone levels. If these levels prove to be off, then you will not need to be on the antidepressant. Good luck in finding the cause.

I am skeptical of just about any fad. Do you guarantee that your approach is an applied science that is fool proof? I am a 36 yr old female with a 1.5 yr old child, My body has never changed so much as it did with motherhood. I have almost given up. I was a fitness instructor for 10 years, and when I stopped teaching and gave up that lifestyle, my body totally morphed into a different person, adding pregnancy it just changed into somebody I don't even recognize. I have taught others in the past to just "do it" (exercise) and you will see results. I never knew how hard it really was to just "do it" until now. Wow, was I in a fitness bubble. The lifestyle change to go back to that fitness routine is so difficult. I try to make efforts to make time to work out, but I just don't see results. I think that part of me knows how much time I used to live in the gym and almost obsess, and I don't want to have that mentality again, I am a Mother and Wife first and foremost. I need to find a balance for me. I am miserable with my body and want to make changes without drugs or supplements. How do you recommend I get back into my old habits of fitness and keep my family life balanced? Also, how much time should I devote? I feel like if I don't work out 5 days a week it won't work.

Hi Deanna, Dr. Leia has written many great responses to readers questions in our comment section that starts after the article, they may be of help to you. I have talked to Laurie at Cross Fit. She is a mom with little ones at home and has been in the business for many years and is certified in physical therapy and also nutrition. She says we will never be able to out exercise our mouths. She told me with little ones it is very stressful. Our bodies go through many changes with hormones and weight gain, also we become sleep deprived and put ourselves last in line for anything. She says that is a mistake. We need to care for ourselves in order to do a good job caring for those we love. Many will suggest that you just exercise while your little one sleeps, not likely. It is hard without music etc. You will need to exercise the five days a week initially to get the weight off. She says if it comes in a box it isn't food. Cut out your sugar intake. Read those food labels. You know what to do. Take the time because you are worth it and you are your child's example for the future. You are setting up his or her eating and exercise patterns right now. Many moms have gotten together and traded off babysitting the little ones while the others exercise and get the job done. See if you could form or join such a group if you don't care for the sitters that are offered at many of the health clubs. Also she said fitness should be a family goal. Unfortunately just walking behind a stroller is not going to get your metabolism jump started. She really recommends that you buckle down for the first few months to get things started.

I feel motivated after reading your comments. I know I can do this, it's only 20 pounds. I just need to commit to the time and it will come off fast.

Whatever you answered Sierra, is the same answer you should give me. I have gained 30lbs in 1 1/2 years, and I feel so disgusting. I am turning 21 in June and will be camping a lot during the summer, I feel sick just thinking about wearing a bikini and it's obvious when I try to put a t-shirt over top. Please help me. I weigh 150lbs, and I don't know how to get rid of the 30lbs. I need to be happy and confident about myself again, I hate trying to hide myself, its humiliating.

I am a 27 year old mother of two. Before I had my first son, I weighed 110. When he was born I weighed 173. I got back down to 129. Four years later I had another baby. I weighed 160 by the time he was born. He just turned one a couple of weeks ago. I currently weigh 145, and I want to get back down to 125. I am 5'3" so I think that range is about right for me. I am a stay at home mom, so I have the time to diet and exercise. I'm just not sure what exercises are out there, and what foods I should be eating? Any advice would be greatly appreciated.

Hi Falesha, often this is the case as we work out and gain muscle we will weigh more. The scale is not the only way to measure health.

I have intense workouts with my trainer every Monday and Wednesday for two hours each day. Usually I work out every other day two. I've been eating healthy, but I haven't noticed any weight loss yet. Can you help me?

I am trying to help my 17 year old niece lose weight, change her eating habits and get in better shape. She is extremely heavy and needs to make some major changes. We have started walking, including power walking, running stairs and we need some advice on what else to do. We live in a very rural area and there are no gyms within 30 miles. Need to do it on our own with what we have. I have asked her to drink a minimum of 8-12 8 oz glasses of water and break her meals down to 5-6 "mini" meals a day to get her body working again. She has lived a very sedentary lifestyle. Any advice?

Hi PJ Please consider getting a heart monitor for her so that she knows when she is at the right heart rate to get the maximum results. I would also think about adding some weights. Vary what is done each day so that it is not identical each time. Also limit the amount of sugar that she takes in. As for running stairs, that is not such a great Idea for a young woman.

Hi I'm 12 years old, and I weigh over 200 pounds. I am starting to walk outside, and it's really hard to just stop eating. I'm always alone, so I find myself eating even though I'm not hungry. No matter what I try, I always end up gaining weight. I need some advise for the quickest way possible to loose weight, so can you help me.

Hi I'm a 20 yrs old and have a 6 month old daughter. I turn 21 in about 5 months and this summer I want to so badly get into a bathing suit. Not only that but I want to look good for my fiance, but I want to feel good about myself as well. I'm 230 pounds, so yeah very over weight. I was thinking about trying that new Acai berry and total cleanse products that have been on CNN, Oprah, and Rachel Ray. Is that a good idea?

I have gained 50 pounds in the past year. I have been eating a lot better and even tried Herbalife. Nothing is working; I'm a mom of two and a full time student. But I do walk quite a bit seeing that I have two boxers to walk. What can I do to speed up my metabolism?

Hi Stephanie, I feel you may find the advice given to Deanna to be helpful.

I've been trying to lose weight, but being active in a swimming team eight times a week makes you really hungry all the time. And I don't really eat junk food. I've tried over the summer, running everyday, eating a bit less, but I still haven't gotten any results other than I'm gaining even more weight. Is is possible to lose weight?

Hi, I'm 13 yrs old and I gained something like 16 pounds last summer. I'm now 115 pounds I really want to get rid of it so I can be my normal weight. I'm worried I'm just going to get heavier and heavier. And to Christine, if you eat less you gain more so you should drink lots of water and eat a lot in the morning for breakfast for energy and eat less for dinner.

I am a 17yr old girl. I'm 5"7 and I weigh about 147lbs. I play volleyball and run track. I workout everyday at school. Being an athlete I had always considered myself to be in pretty good shape, then I had a bad ankle sprain and wasn't able to work out for about a month that's when I went from 140lbs to 150lbs. It's currently track season and I do hurdles, I need to lose 10-15lbs in less then a month to be successful this season. I need a plan that can fit into the life of a busy high school athlete, drop the pounds, and still give me lots of energy.

Dear Dr Leia, I'm 19 years old and a college student. I'm trying to be ready for the beach by the last week of June. I'm 5'1 and 160. It's not all fat but I do have the love handles. I would love to be back to my weight of 140 like I was when I was playing soccer. I'm not sure where to start. I'm a broke college student and can't afford the good food. I have a exercise center at my school, but I work a lot. What should I do?

Hi I am a 35 year old mother and can't seem to loose the weight. I am 5"9 and weigh 180 lbs. I do take the Acai berry pills and the colon cleanse and exercise and watch what I eat, 5-6 mini meals a day, and still can't seem to loose the weight I want to loose. What do I need to do different to get the weight off. I want to at least weigh 150lbs by mid-summer cause we are going on a vacation.

I am 25 years old and i have been obese my whole entire life. I currently wear a 22/24 and I would love to get into a size 16. Just to be able to shop in the junior dept. would be like a dream come true. I go to the gym a few times a week, but I need tips on good things to eat. I wanted to try the no carb. thing but I have mixed feelings about it. Can anyone give me any advice?

Hi, I am 16 years old. I am 5'3 and I weigh anywhere between 135 and 140 pounds. I know it's not completely overweight, but I look terrible in a swimsuit. I walk or run almost everyday. I eat very healthily, three full meals, and plenty of water. The problem is I am always hungry. Although I rarely splurge on something junky, I still seem to be putting on weight. I know you can control what you eat, but can you control your hunger?

Hi Jen, you may want to check out Chromium Picolinate as it my help reduce sugar cravings.

I am 15 years old, 5'3, and weigh 169 pounds. I have recently lost around 6 pounds by increasing the amount of time that I exercise, but I've found that my cravings for fatty and sugary foods have increased along with my activity. I'm worried that will affect my body in an extremely negative way and am wondering if their is anything that I could do that would help that?

If you want to stop craving food with sugar drink green tea.

Hi, I'm 23 years old and a mother with full time job. I'm currently 175 lbs and 5'8 with a thyroid problem. I'm trying to get down to 140 lbs what can I do to get there?

Hey, I'm 12 years old, and I am 5'll and currently weigh 230 lbs. I'm on the line for diabetes. I'm trying to get down somewhere between 155 and 174, any help for me?

Hey, its haley again, i just posted a comment a few min. ago, but i forgot some things, I want to get slimmer by the end of May. I feel so embarrassed when I wear a one-piece, much less a two-piece. I can't stand the mean stuff said at school. I try to ignore it, but it just comes back to me later. I try and try to diet, but I just can't fight the urge to eat something sweet or something fried and salty, and I never feel filled with what I eat which causes me to eat more, I'm sure. Can you help me with this?

Haley agian, this time I actually have an answer for Sarah, the reason you crave sugar is because you are doing intense workouts and burning only sugar calories, not fat cal. if you slow down your workouts and take it nice and easy it will work more efficiently than an intense workout. Because, we only have around 2,500 sugar calories, during an intense workout the body sees sugar cal as its store of energy and therefore burns some of it which will make you want more sugar. See, the body has tons of fat calories so it can burn them off and burn them off for a long time without you ever craving sugary foods and such.

Haley, I was in exactly your situation, and I sort of still am. I am 5"9 and in high school I got up to 245. I was medically depressed, and I'm not saying the weight itself caused the depression but it was definitely a factor. Kids are cruel, and unfortunately I don't see that changing any time soon. My whole family is sort of heavy, its a lifestyle. However at the beginning of January my mom and I decided we were done feeling the way we felt. We replaced all the food in the house. I promise, the sugary, fatty food is much less tempting when it's not right there in front of you. We started working out, but we're still working up to working out as often as we should, but I think it's important not to start off too hard too soon. As of right now, we are power walking three times a week for 40 minutes. It's not much, but it's much more than we're used to. I also take the stairs at school, I'm a college student, and I have been doing sit ups and lunges every morning. So far I haven't lost a lot of weight, but my doctor encouraged me to measure my waist and hips instead of weighing for a while, and that's been really encouraging. The best advice I can give you is to take it slow, and be happy with any progress you make, don't set your expectations too high too soon. I really think it's a slow process, if you do it the healthy, long term way, and it's a lot harder than people lead others to believe. Losing a lot of weight is very difficult, you will have cravings, and there are healthier ways to indulge the cravings though. Frozen yogurt tastes great, but it's not as bad for you as ice cream and it satisfies the craving. It's really a matter of determination. Just visualize the results you want, and don't stop until you get there. Be happy with every bit of progress you make, and be proud of yourself. I hope this helps.

Hello there, I'm currently thirty years old and am 5'2" and weigh anywhere on my good days from one hundred thirty-five and on my bad days one hundred and forty pounds. I've always been a size two or three and now I wear five and can fit into 'large' clothes. I'm not obese but this is the heaviest I've been and I'm not exactly thrilled when I see my reflection in the mirror. I was on Birth Control and off now. I have been diagnosed with Hypothyroidism and at the end of the month I'm going to be tested for Hypoglycemia. So, I kind of have a few things naturally against me. I want to reach my goal weight of one twenty or one fifteen at least by summertime and keep my goal weight. I am a stickler for wine, mostly white or rose. I'm Italian so I love my pasta dishes and bread and anything else related. I do slip and eat fast food and those microwavable foods. I try to be healthy but it seems easier to indulge. I am not excusing myself. I guess what I'm trying to ask is how do I gain the will power to not mindlessly eat? I'm a stress and boredom eater. I have friend 'sponsor's but I want and need professional help, of course my family is helping me without being too harsh on me. Any advice you have please send it my way.

I was diagnosed with Poly Cystic Ovarian Syndrome about four years ago. The doctors have put me on a number of medications to help control and lose weight. As of right now, I am 5'4" and weigh in at 210 lbs, and my weight has been steadily climbing for the past couple of years. I'm in the military so I work out everyday, and I am on a strict nutrition plan from the doctors, and have been since I was diagnosed. But I have been gaining weight rather than losing. Any advice?