Nutrition Know-How
First for Women
By: Ann Louise Gittleman
February 16, 2004

Age-defying diet trick

I'm 52 years old, and recently I took a job that requires a lot of travel. I'm usually too tired to hit the hotel gym, so I've cut out 200 calories a day to compensate. Still, I jumped from a size 8 to a size 12 in four months. Is weight gain inevitable at my age?

Age-related weight gain is a common struggle for women. In fact, recent research has linked menopause with a 5 percent increase in body weight. It may be that menopause lowers levels of progesterone, a hormone that affects the brain's appetite control center (the hypothalamus). To outsmart your hormones, carry portable snacks such as string cheese and turkey jerky. These foods are rich in zinc and vitamin B 6 nutrients that help produce progesterone and boost metabolism.

Avoiding a common weight-loss side effect

I've been diligently following a low-fat, low-calorie diet for about three months, and so far, so good-I've lost 25 pounds! But I'm not thrilled with how dull and dry my hair, skin and nails have become. Could it be something I'm eating?

Chances are, it's something you're not eating. Diets low in fat and calories often shun calcium-rich foods, such as whole milk and cheese, because they're high in fat. But calcium is crucial for healthy hair, skin and nails. And new science reveals that calcium actually plays a role in speeding weight loss. So enjoy foods like low-fat yogurt and part-skim cheese to benefit your hair, skin, nails and figure.

Sweat-free slim-down

Eight weeks ago I had my first baby, and I'm still toting 30 extra pounds. It wouldn't be so bad, but my job-I'm an air force officer-requires me to maintain a certain weight. I'm so busy that I don't have time to work out. Is it possible to lose fat and keep muscle mass without exercise?

Exercise or no, the best way to lose fat without sacrificing muscle is to ensure intake of the right kind of fat. One of the most effective pound parers is conjugated linoleic acid (CLA), a fatty acid that blocks fat storage while increasing metabolism and building muscle. But because CLA is found only in products derived from grass-fed animals, the easiest way to get it is in supplement form. (Try UniKey CLA-1000, $26 for 90 capsules; available at unikeyhealth.com.)

Balance blood sugar for automatic slimming

I've always teetered on or been just shy of the obesity line, but my latest checkup revealed that I've officially crossed it. Even worse, my doctor says I'm also in serious danger of developing type II diabetes! What can I do to rein in my risk?

Stabilizing blood sugar levels will automatically help you lose weight-and decrease your type II diabetes risk-by triggering a slow, steady release of insulin that provides energy while curbing cravings. To kick-start the process, simply sprinkle cinnamon on your oatmeal or in herbal tea: Just ¼ tsp. has been proven to increase sugar metabolism twenty fold. I also recommend adopting a plan that incorporates the glycemic index-a measure of foods' impact on blood sugar. Foods with a low glycemic index are absorbed slowly into the bloodstream, preventing blood sugar spikes and keeping you fuller longer. Check out the December 15, 2003 issue for First (page 30) for one such plan.

Sneaky weight-gain trap

I've been a sugar fiend forever, but 18 months ago I decided to kick the habit. I subbed diet soda for regular, stocked up on sugarless snacks and voila-the cravings disappeared, along with 60 pounds! But two months ago I began gaining weight (18 pounds to date), plus I'm going crazy with mood swings. What's gone wrong?

Actually, sugar substitutes are most likely causing your weight gain and mood swings. The artificial sweetener aspartame contains phenylalanine, an amino acid that suppresses

the production of the brain chemical serotonin. That's a problem since serotonin controls mood and appetite, and low levels have been linked to weight gain and depression. Try including more whole grains, cheeses and red meat in your diet: They're all rich in chromium, a mineral that regulates blood sugar levels and curbs sugar cravings.

Flushing away stubborn holiday pudge

Every year I pack on a few (permanent) pounds during the holidays, but the last one was the worst yet-I gained 10 pounds! I look and feel horrible, but I'm just too fed up to do anything about it. How can I get over this hump?