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Dear Raphael,

I am around 5'3" and weigh around 130 pounds. I want to reduce my weight to 100-110 pounds. As I am not tall, even a slight gain in weight makes me look fat and dumpy.

My biggest problem areas are my tummy, arms and shoulders. I walk briskly four times a week for an hour while wearing a 20-pound body vest. I reduced my food intake, but not sure by how many calories.

Can you advise me how to lose the specific areas and also how do I lose my weight faster? - Natasha


Natasha,

To lose body fat in the specific areas you mention (tummy, arms and shoulders), you’ll have to lose body fat all over because spot reduction is not possible.

After some initial water weight loss, the body can lose about 2 pounds of fat per week without losing muscle, so I recommend making 1-2 pounds per week the goal.

There are 6 strategies I want you to begin using to get to your goal.

1. Control Blood Sugar – There is an old saying that fat-loss success is 80 percent nutrition. I’m not sure what the percentage actually is (no one does), but based on my experience it’s clear to me that it all begins with nutrition. If you don’t have your nutrition program “dialed in,” you will not achieve success. It doesn’t matter how hard or how long you work out.

This applies to everyone who starts a diet and fitness program. Your goal should be to control blood sugar because this helps to minimize body fat. This is accomplished by taking in some protein, carbohydrates and good fats at each meal/snack and spread evenly through the day every 2-3 hours -- and by not over eating.

A sample meal schedule might look something like this:

Breakfast – 6:30 a.m.
Snack – 9:30 a.m.
Lunch – 12:30 p.m.
Snack – 3:30 p.m.
Dinner – 6:00 p.m.
Small Snack – 9:00 p.m.

This method will have a profound impact on fat loss. However, don’t forget that calories must still be slightly below maintenance.

2. Calories Count – You mention you don’t know by how many calories you reduced, but it’s important that you know this information! Your goal is to eat as much as possible while still losing fat. For example, if I can get you to lose 1-2 pounds of fat per week on 1,400 calories per day, I’m on track. If I try to accelerate the process and lower your calories to 1,200, I might sabotage your efforts by slowing the speed of your metabolism.

I'm not suggesting everyone should increase calories if they hit a sticking point. In many cases, some people aren't being consistent or their diet isn't as low-calorie as they think. However, knowing how many calories you’re consuming and by how many you’re lowering is important.

3. Eat Breakfast – A balanced breakfast comprised of carbohydrates, protein and a little fat is a critical start to the day. The point of consuming breakfast is to break the fast from an overnight sleep. In addition, breakfast will rev the metabolism for the rest of the day. This is your first opportunity of the day to get blood sugar back to a balanced state after the all-night fast and is critical for sustaining fat loss.

4. Ratios Count – A calorie is not a calorie. Do you know those people who tell you to simply lower your calories to lose fat? The people who never mention protein, carbohydrates or fats? They’re wrong. Protein, carb and fat ratios are important.

The correct ratios (which can vary depending on an individual’s response to food) help to stabilize blood sugar levels and increase energy and fat loss. Generally, 40-50 percent of carbohydrates, 25-30 percent protein and 20-30 percent of healthy fats is the best starting place.

Carbs are necessary for energy and aren't the enemy everyone makes them out to be. The key is how much you consume. Protein is also critical to build and retain muscle tissue, which in turn helps to burn more fat. Finally, good dietary fats are extremely important. They help to balance hormonal levels, increase strength and create satiety (fullness).

If you’re looking for a meal plan that takes all of this into account, I recommend eDiets GI plan (Glycemic Impact Diet).

5. Weight Training – To affect muscle vs. fat ratios, you have to train with weights or perform some type of resistance training. An intense weight workout lasting about 35 minutes is what I recommend for you. You don’t have to work out with a bodybuilding routine, but you do need to work the entire body approximately 2-3 nonconsecutive days per week.

6. Cardio – Cardio should be approached as a tool to lose fat. It should not be used as a neverending event in the hope that all body fat will magically burn off. Excessive cardio is counterproductive and will burn not only fat but also valuable muscle tissue.

By the way, instead of using a weighted vest, increase the intensity of your session instead. You simply don’t need the vest. Try incorporating interval cardio training (integrating slower levels of intensity for with very high levels). Intervals are great for boosting the metabolism and creating more of a post caloric burn (calories burned 24 hours after the workout).

So in your case, after a 5-minute warm up, walk very fast for 60 seconds and then reduce your speed to your current brisk intensity for 60 seconds. Keep this 60/60 interval going the entre workout but then cool down that last 10 minutes of the session. Remember though, the fast part of the walk has to be very fast. This workout burns a lot of calories.

Follow these guidelines, be consistent and you’ll see fat loss take place. I wish you the best of success in achieving your goal!

Have a fitness question you want answered? Email Raphael at askraphael@ediets.com and you could have your question picked! And if you missed a previous column, see the archive here.

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