Q. I've heard that eating certain foods at the same time (such as meat and pasta) will cause you to gain weight. Is this true? If so, are there other types of food combinations that I should avoid? Answer

Q. Does it matter what percentage of calories come from fat? (I've heard that no more than 30% of calories should come from fat.) However, if I am meeting my caloric goal for losing weight, can I go above this? I am a huge fan of peanut butter (which does contain fat). So, if I stay within my calorie range but eat more than the recommended 30% of fat, is that a problem? Answer

Q. I don't like the taste of water, neither out of the tap or out of the bottle. I've heard that in order to stay healthy I should drink 8 glasses, but I can't bring myself to do it. It bloats me as well. Any suggestions? Answer

Q. I have heard that fiber is an important part of one's diet. Is there a danger of too much fiber or not enough? Many health reports have stated that a diet high in fiber reduces the risk of some cancers. I was wondering if this is the case? If so, should I be more aware of the amount of fiber I am consuming while trying to lose weight and maintain a healthy lifestyle? Answer

Q. Hi, I am trying to figure out how I can have foods I enjoy and also lose
weight to be healthy. I enjoy eating out occasionally. I would be willing to make some sacrifices for the other meals in order to eat out. Any suggestions? Answer

Q. What are your thoughts on some diet pills and other fast weight loss programs like "Suddenly Slim" 10 day weight loss program? Answer

Q. Sometimes I take a multivitamin and sometimes I don't. How important is it take one while losing weight? Can I hinder my weight loss by not taking one or does it matter? Answer

Q: I signed up for CaloriesCount.com approximately 2 weeks ago. However, lately I have been extremely gassy - to the point of being uncomfortable at times. My question is why and is there anything we can do to prevent it? Answer

Q: I keep hearing that muscle weighs more, so if you exercise you will gain weight. Is this true? I'm confused because doesn't muscle burn more calories too? Answer

Q. I don't like meat or fish but I do eat eggs, cheese and beans. How much of these items do I need in a day to get a sufficient amount of protein in my diet? What other types of foods contain protein? Answer

Q. It seems that I have stopped losing weight. I am eating 1,300 calories a day and have lost 20 pounds (I went from 175 - 155 in about 2 months). However, now I am not losing any weight and believe I have gained 3 lbs. What am I doing wrong? Answer

Q. What is the difference between calories and fat calories listed on the labels? Which one should I consider when buying a product? Answer

Q. I've heard that using a food diary to keep track of the foods you eat can help you lose weight? I don't have a lot of time on my hands. Is this really necessary? Answer

Q. I have lost 3 pounds and 2 inches on my waist in the last three weeks with CaloriesCount.com but I need to know how many grams of carbohydrate should be included in my daily diet? I usually only have carbs in the early part of the day. Is this okay as opposed to having them at night? Answer

Q. I started working out recently. My new program fits into my schedule and I've been going four times a week 30 minutes each time after work. When I work out I feel great, but at the end of the work out I feel really tired. I also feel like I'm more tired in general all week. Am I working myself too hard, or just not getting enough rest? I really enjoy the work out and I don't feel that I'm pushing myself too hard (I stay in my "target heart rate zone"). Could I be hurting myself? Answer

Q. Most of the time, I have no problem eating healthy. Sweets and burgers are
not temptations to me at all. My major problem is craving for carbs ... bread, crackers, pretzels, potatoes, pasta, rice, beans, etc. Answer

Q. My co-worker and I tend to eat fast food almost every day. I've tried taking my lunch, but I never eat it. I was wondering if there was anything on the menus that might be lower in calories? I tried the salad once but because of the calories in the dressing, I might as well eat the french fries! Any suggestions? Answer

Q. I've heard that you shouldn't eat protein and carbohydrates at the same time? If you do, will you gain weight? Answer

Q. I have a job that keeps me on my feet most of the day. I try to walk on the treadmill a couple of days a week for 30 minutes but most of the time I am just too tired. I have two problems: 1) because I am on my feet most of the day there is not a lot of time to eat and I’m concerned that I’m not getting enough calories and this may make my weight loss slow down and 2) when I get home I am starving. Can you help? Answer

Q. How many calories does the body burn just doing normal activities, sleeping, eating, getting dressed, etc.? Surely it takes some energy to get the body through its daily functions? Answer

Q. I’ve heard that shellfish is low in fat and calories but is high in cholesterol? So, what should I do? It seems that shellfish (such as crab, shrimp, etc.) would be a good thing to eat when you’re trying to lose weight because it’s low in fat and calories, but should I be concerned about the cholesterol part? Answer

Q. Are low-sodium meal plans available on CaloriesCount.com? Answer

Q. Recently, I increased my exercise (one hour of aerobics five times per week) and cut back on my calories. I'm eating 1400 a day. However, I haven't lost any weight. What's the problem? Answer

Q. I have been exercising for a few weeks now (and cutting calories) and have not lost any weight. This is discouraging! What is wrong? Answer

Q. How much fat should I include in my diet? Answer

Q. I need to lose weight for my 10 year high-school reunion, which is in three weeks. I've cut my calories back to 1000 and I'm working out (jogging) for approximately one hour per day. How much weight can I expect to lose before the reunion? Answer

Q. I really want to lose weight, but I don't enjoy exercising that much. Should I run for a short amount of time and exert a lot of energy or walk for a longer time and exert less energy? Answer

Q. I've heard that eating certain foods at the same time (such as meat and pasta) will cause you to gain weight. Is this true? If so, are there other types of food combinations that I should avoid?

A. Consuming various combinations of food at the same time will not make you gain weight. What makes us gain weight is the over-consumption of calories. Consuming too many calories, no matter the combination of foods, can result in weight gain. A healthy diet is one that includes a variety of foods eaten in moderation, with an emphasis on fruits, vegetables and whole grains.

Q. Does it matter what percentage of calories come from fat? (I've heard that no more than 30% of calories should come from fat.) However, if I am meeting my caloric goal for losing weight, can I go above this? I am a huge fan of peanut butter (which does contain fat). So, if I stay within my calorie range but eat more than the recommended 30% of fat, is that a problem?

A. As far as fat is concerned, some health professionals and leading health organizations vary in their recommendations (usually between 30 and 35% fat). However, for those consuming a more moderate fat diet (closer to the 35% range) they encourage consumers to eat more "good fats" such as monounsaturated and polyunsaturated fats (such as peanut butter, pecans, olive oil, etc.) However, calories still count, so be sure to account for all of the foods you consume.

Q. I don't like the taste of water, neither out of the tap or out of the bottle. I've heard that in order to stay healthy I should drink 8 glasses, but I can't bring myself to do it. It bloats me as well. Any suggestions?

A. It is important to get adequate hydration. However, be assured that other beverages such as milk, 100% fruit juice, etc. do contribute water toward your overall fluid consumption. (Be sure to include these calories towards your overall caloric intake as both milk and juice contribute calories to the diet as well.)

Have you thought of mixing water with a low-calorie drink mix such as a lemonade or fruit punch? Or, perhaps you could consider adding a fresh lemon or lime to give your water a little zest. Although you mentioned that you do not like bottled water, have you tried the carbonated bottled water? You may find that you enjoy it.

Q. I have heard that fiber is an important part of one's diet. Is there a danger of too much fiber or not enough? Many health reports have stated that a diet high in fiber reduces the risk of some cancers. I was wondering if this is the case? If so, should I be more aware of the amount of fiber I am consuming while trying to lose weight and maintain a healthy lifestyle?

A. Fiber is definitely an important part of a healthy diet. Many health professionals believe that it helps promote a healthy heart and may also help to prevent colon and rectal cancer. Fiber is also important for those trying to lose weight as foods that contain fiber tend to be more filling, meaning that you may eat less.

Most health experts recommend that you get between 20 and 35 grams of fiber each day. However, health experts note that eating too much fiber (more than 50 to 60 grams per day) may push foods through the digestive tract too quickly (more quickly than some nutrients can be absorbed), thereby decreasing the amount of vitamins and minerals that are absorbed from foods. Too much fiber can also result in uncomfortable gas or bloating as well as diarrhea.

For more information about fiber, check out the two-part series, located in the "Winning by Losing" section!

Q. Hi, I am trying to figure out how I can have foods I enjoy and also lose
weight to be healthy. I enjoy eating out occasionally. I would be willing to make some sacrifices for the other meals in order to eat out. Any suggestions?

A. You should be able to include the foods you enjoy in your daily diet -- it's just a matter of accounting for those calories. For example, if you enjoy ice cream and plan to treat yourself once a week, take those calories into account and eat less at another meal or exercise longer to account for those extra calories. Or, consider eating a low-fat or low-calorie version of your favorite food. Such foods allow you to enjoy the foods you love with less fat and calories.

If you eat out at your favorite restaurant only on occasion, it should not be a problem (considering you are not eating large meals at other restaurants as well). However, if you are concerned, you could ask the restaurant for the nutritional analysis or check out their Web site if they have one. Some of the items may also be found in the Enhanced Calorie Calculator on CaloriesCount.com. Be sure to watch your portions and choose healthy sides to go with your meal, such as steamed rice rather than fried. You may also want to check out some of the articles available on CaloriesCount.com about healthy dining out (found under the Winning by Losing section of the site).

Q. What are your thoughts on some diet pills and other fast weight loss programs like "Suddenly Slim" 10 day weight loss program?

A. Most health professionals recommend that the key to long-term weight loss is making lifestyle changes such as choosing a healthy diet and incorporating physical activity into your day. (CaloriesCount.com's motto is "Healthy Eating and Exercise for Life," and this site is committed to helping its members make healthy lifestyle changes.) Diet plans or programs that promise "instant weight loss" through pills, shakes, etc. are not the solution to long term weight control. Although some people may lose weight using these products, the weight usually quickly returns. And, some products may be dangerous to your health. If you are considering using such a product (although most health professionals would probably recommend against it), please consult your physician and alert him or her to the ingredients in the product.

Q. Sometimes I take a multivitamin and sometimes I don't. How important is it take one while losing weight? Can I hinder my weight loss by not taking one or does it matter?

A. Most health professionals recommend that getting your vitamins and minerals from food is superior to getting them from a pill. But, if for some reason you feel you are not meeting health professionals' recommendations for the daily amounts of vitamins and minerals, a multivitamin may help you reach those recommended levels. Multivitamins should not hinder or increase your weight loss -- they simply provide many of the nutrients your body needs for good health.

Q: I signed up for CaloriesCount.com approximately 2 weeks ago. However, lately I have been extremely gassy - to the point of being uncomfortable at times. My question is why and is there anything we can do to prevent it?

A: If you have made any dramatic changes in your diet (such as eating more foods containing fiber) this may be the reason. For example, if you rarely ate fruits and vegetables and other high fiber foods and are now consuming much larger quantities of these foods (such as beans, cabbage or soy products), it is possible that these may be responsible for the gas. Fruits and vegetables are an excellent source of many vitamins and most people don't eat enough of them. Plus most fruits and vegetables are high in fiber. However, if you are not accustomed to eating such foods, making a dramatic change and consuming these foods may cause some discomfort as far as gas is concerned. If this is the case, try introducing these foods into your diet gradually and consume more as time goes on. And, be sure to drink plenty of water.

You may also want to consider contacting your physician to make him or her aware of the problem if you still feel concerned.

Q: I keep hearing that muscle weighs more, so if you exercise you
will gain weight. Is this true? I'm confused because doesn't muscle burn more calories too?

A: Some people may experience weight gain (when trying to lose weight) if they increase their exercise. This is due to increasing muscle mass. Muscle does weigh more than fat. However, muscle is much more toned and lean. Therefore, you may find that although the scale has increased somewhat, your clothes fit better and are less snug. Muscle does help to burn more calories -- another reason that exercise is helpful in losing and maintaining a healthy weight. Not only does exercise burn calories (while the exercise is being performed), but exercise also helps to build muscle and muscle burns more calories even at rest. Most health professionals recommend a healthy diet and incorporating physical activity when trying to lose weight. Physical activity helps to burn calories (thereby reducing weight) as well as tone and tighten muscles, giving you a leaner appearance.

Q. I don't like meat or fish but I do eat eggs, cheese and beans. How much of these items do I need in a day to get a sufficient amount of protein in my diet? What other types of foods contain protein?

A. Most health professionals recommend that 10-15 percent of calories come from protein. For example, if you were eating a 2000 calorie diet this would be the equivalent of 200-300 calories from protein, which is between 50 and 75 grams of protein. Poultry (which some vegetarians include in their diet) can also be a source of protein as can nuts, peanut butter, dairy products, soy, seeds, etc. In fact, grain products and vegetables also provide some protein, but in smaller amounts.

Q. It seems that I have stopped losing weight. I am eating 1,300 calories a day and have lost 20 pounds (I went from 175 - 155 in about 2 months). However, now I am not losing any weight and believe I have gained 3 lbs. What am I doing wrong?

A. First, congratulations on losing 20 pounds! That is quite an accomplishment and you should be proud!

Let us assure you that hitting plateaus are a normal part of weight loss.Try to stay committed to your goals despite your frustration. You mentioned that you are consuming 1,300 calories per day. Please be aware that most health professionals recommend consuming no less than 1,400 calories a day to ensure that the body's nutritional needs are met. Additionally, eating too few calories may result in a slower metabolism. Although some people believe that drastically reducing their calories results in losing weight more quickly, cutting too many calories can actually hurt your weight loss efforts! You might want to try using the Diet Assessment Calculator to help you determine how many calories you need based on your lifestyle.

Once you have determined the amount of calories you need to lose weight, you might want to consider using the Online Food Diary. The Food Diary will actually store your information on your own personal Web page and can assist you in tracking the amount of calories consumed, burned through exercise, etc. Since you can save your information it will be easy to go back and look at what you were doing when you were losing weight and determine what you may have done differently.

Although you did not mention exercise, it's important to remember that if you have increased your activity, it may be that you are gaining muscle (which weighs more than fat). Although you might see the scale go up, you should notice a difference in your clothes. This is because as you gain muscle your body becomes more toned and leaner.

Remember, losing weight is not always a "downhill" battle. There will be peaks and valleys. Almost everyone experiences this. What's important is that you stay committed to your goals and stay on track.

Q. What is the difference between calories and fat calories listed on the labels? Which one should I consider when buying a product?

A. The label will list the total amount of calories a food or beverage contains per serving (which is found at the top of the label). The label may also contain the amount of calories that are provided by the amount of the fat in the food or beverage. The amount of calories from fat will only be part of the total calories as other nutrients may contribute to the total amount of calories.
If you are looking to control or maintain your weight it's important to control your caloric intake. By evaluating the total amount of calories a food or beverage provides, you can determine how this fits into your daily diet. However, it is also important to keep in mind the amount of fat you consume. Health professionals recommend as an overall goal that no more than 30% of calories come from fat in your diet.

Q. I've heard that using a food diary to keep track of the foods you eat can help you lose weight? I don't have a lot of time on my hands. Is this really necessary?

A. Health professionals recommend using a food diary to help you keep track of the foods you eat from day to day. Food diaries make you accountable and responsible for the food you've eaten. It's easy to walk through the break room at work and grab a handful of chips and never account for these calories. Or, maybe you eat half of your child's fries after they have finish their plate, but forget about it later. Whatever the case, it's easy to assume that you are eating fewer calories than you are actually consuming. By using a food diary and including all of the foods and beverages you've eaten, you can get a better idea of the number of calories you are eating. If you don't think you have time to use a food diary every day, try it for a few days and find out if your calorie intake is where it should be. If you feel like your eating habits are beginning to get out of control, go back to using your food diary for a few days until you feel you have a better handle on your eating habits. If you can keep a food diary every day or most days, then that's great. A food diary is merely a tool to help people lose and maintain their weight. And, some research indicates that those people who continue to utilize a food diary are better able to maintain their weight once they have lost the weight.

With the new CaloriesCount.com Online Food Diary, almost all the work is done for you. The Online Food Diary will store and save your information on your own personal Web page, which only you can access. You can also "dump" all of the foods and beverages you've entered into the Enhanced Calorie Calculator into the Food Diary with just a click of a button. Talk about simple and easy!

Q. I have lost 3 pounds and 2 inches on my waist in the last three weeks with CaloriesCount.com but I need to know how many grams of carbohydrate should be included in my daily diet? I usually only have carbs in the early part of the day. Is this okay as opposed to having them at night?

A. It sounds like you are well on the road to success by already having lost pounds and inches! Way to go.

In response to your question about carbohydrates, leading health authorities recommend that a well-balanced diet contain no more than 30% of calories from fat, 10-15% of calories from protein and the remainder of calories (55-60%) from carbohydrate. If you are an active person and are consuming a 2000 calorie diet, that would mean you could have as many as 300 grams (1200 calories) of carbohydrate.

Since all calories count when it comes to weight loss -- and we know there is no MAGIC -- it probably is best to balance your meals and not necessarily limit any of the above-mentioned nutrients to a specific time of day.

Some experts say it is best to eat the smallest meal of the day in the evening, but you should not feel pressured to limit your carbohydrate intake to any one time of the day. For example if you are craving something sweet in the evening and would like a piece of fruit for an evening snack, there is no reason you should not be able to have the fruit, provided it falls within your healthy weight loss goals.

Keep up the good work!

Q. I started working out recently. My new program fits into my schedule and I've been going four times a week 30 minutes each time after work. When I work out I feel great, but at the end of the work out I feel really tired. I also feel like I'm more tired in general all week. Am I working myself too hard, or just not getting enough rest? I really enjoy the work out and I don't feel that I'm pushing myself too hard (I stay in my "target heart rate zone"). Could I be hurting myself?

A. Congratulations! It sounds like you have found a great activity that works well with your schedule and is something that you enjoy. Since you've made this change so recently, it made be hard to determine exactly what is causing you to feel tired, but there are some things to consider. Are you getting up earlier or going to bed later? Have you been sleeping well or have any of your sleeping patterns changed? Are you under any stress? Are you working out too late at night? And, finally are you eating enough and getting the proper nutrients? If you're not sure, you can use the Diet Assessment Calculator to find out how many calories you need based on your activity level and other personal information. It's important to get an adequate amount of nutrition to meet your body's needs, especially when you are working out.

Becoming more active should actually help your energy level, not hurt it. So, if you don't feel like anything is changing you might want to see your doctor or talk with a health professional about your concerns.

Q. Most of the time, I have no problem eating healthy. Sweets and burgers are
not temptations to me at all. My major problem is craving for carbs ... bread, crackers, pretzels, potatoes, pasta, rice, beans, etc.

I also love vegetables and fruits. I enjoy them so much
that I always eat A LOT OF vegetables and fruits. These are two of my major
obstacles to achieve my goal to lose weight. Could I be getting too much of this stuff, even if it is good for you?

A. Please know that whole grains, fruits and vegetables are all good choices -- they provide many vitamins and minerals the body needs. However, although these are all good choices, more calories consumed than used can result in weight gain, despite where the calories come from. Calories can also add up depending on how these items are prepared (e.g., did you add a lot of butter to the bread, do you fry your vegetables or cover them in creamy sauces, etc.)

Why not try using the food diary for a few days to see how many calories you are consuming. How does this compare with the number of calories needed to lose or maintain your weight? Do you need to cut back, increase your exercise or do you seem to be on the right track? Keeping a food diary will give you a better idea. Good luck!

Q. How many calories do I need to cut to lose weight?

A. To lose one pound per week you must reduce or burn (or a combination of the two) 3500 calories per week, or 500 calories per day. (Most health professionals recommend slow weight loss as the safest and most effective approach.) Losing weight gradually -- about one-half to two pounds per week helps promotes long-term loss of body fat, not just water weight that can be quickly regained.

To lose one pound, a person must burn 3,500 calories more than are consumed (500 calories per day over the course of a week). For example, reducing calories by 300 per day and increasing daily activity to burn off an additional 200 calories should result in a weight loss of one pound per week.

For example, if your are maintaining your weight by eating 2500 calories but you want to lose weight, you could:

1. Consume 2200 calories. (That's 300 calories less than this example), and
2. Burn 200 calories through activity, to result in a 2000-calorie diet! (Be sure to check with your doctor before beginning any exercise program.)

Have you used the Diet Assessment Calculator (found under "Modify My Plan") to give you a better idea of the number of calories needed to lose weight? If not, this may be a helpful guide for you. You may also want to use the food diary. By keeping track of the amount of calories you are eating, you will have a better idea of the number of calories needed to maintain and lose weight.

Q. I’m concerned about going into starvation mode because although I’m eating plenty (or all I want) I’m still between 300 & 500 calories less than my caloric intake should be to lose weight. At what point will my body think it’s starving and stop losing weight and/or burning fat? What are some foods that are high in calories but don’t have a lot of excess fat and other “bad stuff.”

A. It's important to consume an adequate number of calories (health professionals recommend no less than 1400 calories per day). Not only can eating too few calories slow down your metabolism, but you may also miss out on important vitamins and minerals that your body needs to function properly. The point at which a person's metabolism begins to slow down due to insufficient calories varies for each person. It can depend on your gender, amount of muscle mass, age, how frequently you exercise, etc. The important thing to remember is to consume an adequate amount of calories to meet your nutritional needs and help you obtain a healthy weight. (Using the diet assessment calculator can give you a general idea of the amount of calories you need to lose weight).

As for your second question, whole grain foods such as cereals, pastas, rice and breads can help fill you up due to their fiber content without contributing excess fat. Fruits and vegetables are another good option. You may also want to try some low-fat foods rather than their full-fat counterparts (such as skim milk, low fat cottage cheese and yogurt, etc.). Remember, different foods provide different nutrients so it's important to eat a variety of foods. You may want to check out the CaloriesCount.com Meal Plans as well as the Food Substitution list (located in the upper right hand corner of the Meal Plans) to get some ideas as well as point you in the right direction.

Q. My co-worker and I tend to eat fast food almost every day. I've tried taking my lunch, but I never eat it. I was wondering if there was anything on the menus that might be lower in calories? I tried the salad once but because of the calories in the dressing, I might as well eat the french fries! Any suggestions?

A. Thank you for your question. Almost everyone leads a fast-paced, hectic lifestyle and dining away from home is inevitable for most people. Although the foods you get in restaurants tend to be higher in fat and calories, you can make choices that include foods that are lower in fat and calories. Many fast food places have nutrition information on their Web site or you can ask a store manager. If you eat out almost every day for lunch, you may want to consider bringing this information with you so that you have a handy guide to help you make the best choice.

For some general tips, avoid "biggie" or "supersized" meals. Instead, order the kids' meal. And, try ordering a diet soda instead of the regular version. That will help reduce calories as well. Although it's tempting, if you are trying to cut calories you may want to consider cutting back on the amount of times you eat out. Instead of eating fast food everyday, why not cut back to three times a week? Not only will you save fat and calories, but you'll also save money! Additionally, many fast food places do not offer a large selection of fruits and vegetables, something you may be missing out on if you eat fast food every day. Why not try bringing an apple or some celery sticks and paring that with a small burger or grilled chicken sandwich (without the mayo) rather than the fries? As for the salad issue, ask for dressing on the side, so that you can control the amount. Or, ask for a low-calorie or low-fat dressing - many fast food places do offer a small selection. Try using balsamic vinegar and lemon juice in place of dressing for added flavor without added fat and calories.

For more information about this subject, you may also want to check out “Dining Out When You're Weighing In.” Additionally, the transcript of the Live Expert Chat with Hope Warshaw, RD and nationally recognized author and expert on the subject of healthy restaurant eating, is available in case you were not able to make the chat on May 22, 2002. You will also want to check out a recent article entitled “Fast Food Can be Good Food” for other helpful hints.

Q. I've heard that you shouldn't eat protein and carbohydrates at the same time? If you do, will you gain weight?

A. Weight gain is not caused by eating combinations of various foods such as protein and carbohydrates. Weight gain is due to an imbalance of calories. If you take in more calories than you expend, you will gain weight and the only way to lose weight is to burn more calories than you consume. Both protein and carbohydrates are an important part of a healthy diet and help provide the body with the nutrients it needs to function properly. For example, eating a turkey sandwich on whole grain bread with mustard, lettuce, tomato and pickles would provide carbohydrates, protein and vegetables all in one sitting. There is no reason that eating a food that provides various food groups can not be part of a well-balanced, healthy diet as you strive to lose weight.

Q. I have a job that keeps me on my feet most of the day. I try to walk on the treadmill a couple of days a week for 30 minutes but most of the time I am just too tired. I have two problems: 1) because I am on my feet most of the day there is not a lot of time to eat and I’m concerned that I’m not getting enough calories and this may make my weight loss slow down and 2) when I get home I am starving. Can you help?

A. Although there are several issues at hand, these can be dealt with to make sure that you get the proper nutrition and activity that you need.

Leading health organizations recommend that you do not reduce calories below 1400. Keeping your calorie level at or above 1400 calories can help you get the vitamins and minerals your body needs. If you are concerned that you are not meeting your calorie needs, why not try packing some handy, healthy snacks such as grapes, granola bars, yogurt, apples, graham crackers with peanut butter, etc. These types of snacks can be eaten "on the go" and will help curb your appetite so that you are not "starving" by the time you get home.

As for exercise, health experts recommend that people get at least 30 minutes of moderate activity 3-5 times a week. If you are on your feet all day, you’re probably getting added exercise that many people with “desk jobs” don’t normally receive. (Check out the Get Moving Calculator to determine how many calories you burn throughout the day while working.)

It's understandable that you are tired when you get home. So, if you can't workout on the treadmill for an entire 30 minutes, why not walk for 10-15 minutes? - every little bit counts. Or maybe, take longer walks on the weekend if you have the chance. (Remember to always check with your doctor before beginning any exercise program.)

By getting an adequate amount of calories through nutritious snacks (which will also keep you from feeling famished by the time you get home) and ensuring that you incorporate physical activity into your day, you should stay on track with your weight loss goals.

Q. How many calories does the body burn just doing normal activities, sleeping, eating, getting dressed, etc.? Surely it takes some energy to get the body through its daily functions?

A. You’re right on target! The body needs a certain amount of calories to carry out normal body processes such circulating blood, keeping your organs healthy - even digesting your food. Activities such as breathing, sleeping and resting also burn calories (although they may be small compared to heavy physical exertion). The amount of calories your body needs to carry out these bodily functions and day to day activities depends on several factors and varies from person to person. Your weight, height, age, gender, etc., all play a role. The amount of muscle and your overall health (e.g., pregnancy, illness, nursing, etc.) also help determine the number of calories your body burns. (Of course, including additional activity in your day will increase the number of calories burned as well.) If you are curious about the number of calories needed to maintain your current weight or to lose weight, click on “Modify My Plan” on CaloriesCount.com.

Q. I’ve heard that shellfish is low in fat and calories but is high in cholesterol? So, what should I do? It seems that shellfish (such as crab, shrimp, etc.) would be a good thing to eat when you’re trying to lose weight because it’s low in fat and calories, but should I be concerned about the cholesterol part?

A. Don't worry, if you are counting calories and incorporating physical activity, you should notice a difference in the near future. Chances are, you are gaining muscle and that may be why you have not seen any movement on your scale. Muscle actually weighs more than fat, but it burns more calories. As you gain more muscle, you become more toned and leaner and you develop a faster metabolism. You may have noticed that your clothes are fitting better and are less snug. Keep working towards your goal of a healthy diet and exercise and you will get there. However, if you continue to feel as if you are not making any progress maybe it's time to re-evaluate your program. Calories have a way of sneaking into the diet and we sometimes forget what we've eaten. If you are not already, keep a food diary and record everything! You may be surprised to learn that you were actually eating more than you thought. Or, you might want to try kicking your exercise program up a notch. Walk fifteen minutes longer, do 20 more sit-ups, etc. Small changes do make a difference!

A. Some people seem to be afraid of fat and many people wonder if fat is friend or foe? While fat can lead to excess calorie intake, fat is important and has many functions in the body. For example, you can not absorb fat soluble vitamins (such as vitamin E) without adequate amounts of fat. And, some fats such as the polyunsaturated and monounsaturated fats are actually good for you. Leading health authorities recommend that most of the fat in your diet come from polyunsaturated and monounsaturated sources.

But, be careful. While fat is important, calories count too! In general, no more than 30% of your total calories should come from fat. (For example, if you are on a 2000 calorie diet, you should be consuming approximately 66 grams of fat. To determine the amount of fat you need in your diet - take your calorie level and multiply that number by 30%. That will give you the number of calories you should be consuming from fat. To determine the number of fat grams, divide the number of calories from fat by 9 - there are 9 calories in each gram of fat.)

A. High school reunions are always fun events and everyone wants to look their best. You may not want to hear this, but slow and steady weight loss is the key to lasting weight loss. Most health professionals recommend a safe weight loss of 1-2 pounds per week. Additionally, calorie levels should not drop below 1,400 as this is the minimum amount necessary to meet your nutritional needs. It is also important to maintain an adequate calorie level to help keep your metabolism in check. If your metabolism begins to slow down, you'll actually be burning less calories. If you are exercising on a daily basis for an hour, chances are you are not consuming enough calories. When you do not take in an adequate amount of calories, your body actually begins to break down protein and muscle. We suggest that you use the diet assessment form to determine the number of calories necessary to meet your nutritional needs and still lose weight. Although you may not lose as much weight as you want (in a three-week period you can expect to lose approximately 6 pounds or less), you will most likely look trimmer. Because you are exercising, you are building muscle and muscles make you look leaner. Good luck. Remember, CaloriesCount.com is about results that last a lifetime!

Q. I really want to lose weight, but I don't enjoy exercising that much. Should I run for a short amount of time and exert a lot of energy or walk for a longer time and exert less energy?

A. First, CaloriesCount.com is about making changes you can live with for life. If you do not enjoy walking or running, chances are you will not do either. You may keep it up for a short time period, but you won't continue to incorporate physical activity over a long time period. Perhaps there are some activities you have not tried before. How about gardening or playing with your children. If you don't have children, try playing with the neighborhood kids. Is there an activity you could do with a friend? Exercising with a buddy can be a lot of fun and allows you time to catch up. Plus, if you make a commitment to each other, you'll be more likely to keep it. The most important thing is to find something you enjoy and stick with it. If you get tired of that activity, choose something else.

As for the second part of your question, you can use the Exercise Calculator to determine how long it would take for you to burn the same amount of calories walking as it would running. If you only have a short amount of time, maybe running is your best option. If you get home from work early, and can spend more time, try walking!