Nutrition Know-How
First for Women
By: Ann Louise Gittleman
April 19, 2004

Budging a stuck scale

I joined Weight Watchers about 10 months ago and lost 40 pounds in the first six months. That's good, but the sad part is I'm only halfway to my goal, and the scale hasn't budged in the last four months. According to my group leader, I'm doing everything right-but if that's true, why can't I get past this plateau?

First, take heart in knowing that plateaus occur no matter which weight-loss plan a person follows. To find out what's making your scale stick, I suggest taking a closer look at your carbohydrate intake. Some nutritious foods, such as baby carrots, onions and tomatoes, are deceptively high in carbs. And even though many of these foods count as zero points on the Weight Watchers program (which theoretically means you can eat as many as you want), they still can stall your weight loss if you binge on them. Try cutting your intake of zero-point foods by 25 percent and adding three glasses of water to your daily regimen. Drinking more water will create a sense of fullness and cleanse your body of fat-trapping toxins like caffeine and alcohol to give that scale a push in the right direction.

Workout-free weight loss

I'm getting married in three months and I'd really like to drop two dress sizes by then. The trouble is, I took a spill while hiking last weekend and fractured my ankle! How can I lose weight if I'm stuck on crutches for six weeks?

Rest easy: You can drop two dress sizes in six weeks (or less) without exercise simply by swapping two servings of carbs for two servings of protein. This simple substitution works, thanks to leucine, a little-known amino acid found in protein that reduces body fat while maintaining lean muscle mass. In fact, one recent study published in the Journal of Nutrition found that women who ate an ample amount of protein daily lost 8 percent more weight than those who shunned protein-rich foods. And while some amino acids are produced by the body, leucine is found only in high-protein foods, so enjoy beef, poultry, fish and eggs to fuel effortless weight loss until you're back on your feet.

Defeating late-night craving

I have to lose at least 50 pounds, so I've started eating mini-meals and taking regular walks. But every night, two hours after dinner, my cravings for junk food take control. How can I eliminate them?

There's no need to deny yourself a post-dinner treat-just make it something that satisfies your sweet tooth and fuels weight loss. Try sipping a smoothie made with 8 oz. of water and one scoop of vanilla or strawberry Fat Flush Whey Protein powder ($45 for 30 servings, available at unikeyhealth.com). This mix contains 21 grams of whey protein, a nutrient obtained from milk that helps speed fat loss and control appetite, according to two recently published studies. It also stimulates protein synthesis in the body to help build fat accumulation. And since the powder is flavored only with Stevia, a natural calorie-free sweetener, this recipe makes for a delicious dessert stand-in, especially when chilled.

Tasty diabetes prevention

Diabetes runs in my family, and I'm really worried that my sister is next in line. She's 75 pounds overweight and gaining. I've tried talking to her about it, but she denies having a problem and refuses to give up sweets. Is there anything she can eat to help keep her insulin in check despite her diet?