Q. I currently do not eat enough protein. I want to consume the correct amount of protein per day but I do not want to gain any weight. If I start taking a protein supplement, will I gain weight? I understand I will have to adjust out the calories from another meal, but I don't mind that as long as I don't gain weight.

A. As long as you keep your calories in line with your calorie goal to lose weight, you should not gain weight. However, keep in mind that you can get protein from a variety of food sources, as opposed to a supplement. Lean chicken and meat as well as nuts, beans, peanut butter and egg whites are all good sources of protein that can easily fit into a healthy eating plan.

Also, most health professionals recommend between 10 and 15% of calories come from protein. For example, if you were eating a 2000 calorie diet that would be between 200 and 300 calories from protein and 50-75 grams of protein. (Multiply 2000 calories by 10 and 15%. To determine the number of grams, divide the calories from protein by four because each gram of protein contains 4 calories per gram.)

Q. I've read recently that drinking or eating grapefruit will help you lose weight without changing your calorie intake. Is there any truth to this research?

A. What really counts when trying to lose weight is managing your calorie intake. Grapefruit and grapefruit juice can be part of a healthy diet and provide many vitamins and minerals -- but they do not speed weight loss.

Q. I enjoy wine but I realize that not limiting how much I consume makes it very difficult to lose weight. How can I continue to enjoy good wine and still lose weight?

A. Calories from all beverages count -- especially alcoholic beverages. Keep in mind that the American Heart Association (AHA) and other health organizations recommend no more than two drinks per day for men and one drink per day for women, if you already drink. (A drink is defined as one 12 oz. beer, 4 oz. of wine, 1.5 oz. of 80-proof spirits, or 1 oz. of 100-proof spirits.)

You can enjoy wine as part of an overall healthy diet. Just remember to keep track of those calories and limit the amount. It's also important to ensure that you aren't cutting out other nutritious and healthy foods to make room for wine on a regular basis.

A. First, you may want to check out the Meal Plans regarding some suggestions for breakfast. You may also find the following article helpful: http://health.caloriescount.com/isroot/caloriescount/SiteImages/wbl_article_breakfastbites.html

If you find that you are hungry soon after eating, try adding some protein to your meal (it takes longer to digest protein as opposed to carbohydrate). Why not try a small omelet or an egg white with milk and whole wheat toast. Or, add 1-2 tablespoons of peanut butter or low-fat cheese to your toast. If you like cereal, look for cereal or oatmeal made with higher amounts of fiber, as fiber and whole wheat grains will help you stay fuller, longer.

Also know that it is ok to snack between meals. In fact, many people find snacking helpful when trying to lose weight as it prevents them from feeling famished and overeating at mealtime. Why not try bringing some snacks with you to work (just be sure to account for those calories) so you do not have to resort to the vending machine. You may want to try fresh fruit, yogurt, whole grain crackers with peanut butter, dried fruit, a slice of reduced-fat cheese, etc.

Q. I'm going to the movies tonight and wonder how many calories are in the movie popcorn?

A. Think small when you go to the movies tonight. Because the popcorn is cooked in oil (and due to increased serving sizes) popcorn at the movies usually contains more calories than the varieties you can buy in the store. One report found that a small bag (without butter) contained about 400 calories and a medium bag contained 650 calories (again, no butter). Since the popcorn is already popped with oil, it probably doesn't need the extra butter. Try splitting a bag with a friend or loved one to help reduce calories.

Q. When I get home from work (around 4:30 or 5:00) I am usually very hungry (and perhaps a little hyped because I am just getting home and need to get dinner started for my family). I sometimes binge and over do it. Any suggestions?

A. That's a great question and please know that you are not alone. Many people have similar experiences. The great thing is that you have already identified an area/time where you are having difficulty -- which is half the battle!

Why not consider having a snack before you leave for work so that you are not famished by the time you get home. Or, when you get home, have fresh cut fruits and vegetables on hand to snack on. If these items are already cut, you'll be more likely to reach for them. You may find that the meal plans offer some helpful suggestions concerning snacks. Again, fruits and vegetables make great snacks, as do low-fat/low-cal yogurts, low-fat cheese, etc.

A. Keep in mind that all foods can fit into an overall healthy diet. When trying to lose weight, if you know you are going to splurge on something (e.g., at a birthday party or wedding), try to accommodate for those extra calories by eating lighter during the day or increasing your activity. To help you determine your calorie needs, use the Diet Assessment Calculator (which is located under the Modify My Plan) on the upper left-hand side of the members' homepage. This can help you determine the number of calories to maintain and/or lose weight based on your personal information.

Q. I have two questions: 1) I am a manager at a restaurant and work roughly 60+ hours consisting mostly of lunch & dinner times, so how do I keep a regular eating schedule even if I cannot eat until 9:30pm? 2) If I am completely exhausted from my job because of hours, should I still push myself to exercise (lose sleep) or is this just an excuse?

A. We understand that with your long working hours it can be difficult to find time for exercise. However, exercise doesn't have to be done all at once. Can you find 10 minutes here and there on your breaks? If you can find some time to be active (no matter what it is) for 10 minutes three times a day, that's a total of 30 minutes of activity. You may also want to purchase a pedometer to help you track your steps. According to the America on the Move progam, for the average person 2000 steps is equal to approximately one mile. And, on average, walking one mile burns approximately 100 calories.

As for your eating patterns -- do you have time to fit snacks into your day? Eating small snacks throughout the day can help you get the nutrients you need. In the morning you could try a smoothie, and later in the day maybe some fruit and veggies (such as carrot sticks, celery, banana, dried fruit, etc., -- look for things that are portable since you are on the go.) You can also put together peanut butter and crackers, granola bars, etc.

A. People tend to need fewer calories as they get older, but this is usually due to a loss of lean muscle mass and becoming less active. So, someone who has remained active may be able to continue to eat approximately the same amount of calories as they age.

Q. How can I control my desire to eat sugar during the day?

A. Sugar is found in many things including vegetables, fruits, etc., and provides the body with energy. If you are looking for something sweet, why not try some fruit, which is naturally sweet? Although it can be difficult, try to cut back on more refined sweets such as donuts, cakes, cookies, etc. Leave these for the occasional treat and be sure to account for the calories. And, keep in mind that you can choose a "light" version of your favorite. There are many reduced-calorie and sugar-free products that taste good and allow you to enjoy the same good taste of the full-sugar version but with fewer calories.

Q. I would like to know some good foods that burn up a lot of calories to digest

A. Although some foods may require more energy to burn calories, the caloric difference between foods is minimal in terms of "burning calories." Physical activity and having more lean muscle is what burns calories more efficiently.

Q. Is there something other than calories I should count when selecting an alcoholic beverage?

A. Although calories are important, keep in mind that the American Heart Association (AHA) and other health organizations recommend no more than 1-2 alcoholic drinks per day for men, if you already drink. The AHA defines a drink as the following: A drink is one 12 oz. beer, 4 oz. of wine, 1.5 oz. of 80-proof spirits, or 1 oz. of 100-proof spirits.)

The AHA also notes, "Drinking more alcohol increases such dangers as alcoholism, high blood pressure, obesity, stroke, breast cancer, suicide and accidents. Also, it's not possible to predict in which people alcoholism will become a problem. Given these and other risks, the American Heart Association cautions people NOT to start drinking ... if they do not already drink alcohol. Consult your doctor on the benefits and risks of consuming alcohol in moderation."

Q. I have been eating the Lean Cuisine meals and the new Lipton soups. A friend told me that both these items are really high in sodium and it will hinder in my weight loss process. Is that true?

A. Foods such as these that have been processed tend to have a higher salt content. Some people are "salt sensitive" and may retain more water due to an increased salt intake. However, when it comes to weight loss, calories count and using such meals can be a great way to help you control your caloric intake. It is important to keep your salt intake in check, so if you eat items like these for lunch, you may want to go easy on higher sodium foods and beverages at breakfast and dinner.

Q. I want to know if it is okay to eat nutrition bars such as a snack substitute.
It has 210 calories per bar and 7 grams of fat.

A. Most foods and beverages can fit within a healthy diet. The important thing to determine is that this snack (and any other you are considering) fits within your calorie goals and is providing the vitamins and nutrients you need.

Q. My goal is to get to 120 pounds and I weigh 167 now. I am trying to severely reduce my fat and starch intake. I eat mostly green vegetables and lean meats. I have led a very sedentary life until recently when I started walking to work and back, about .8 mile each way. I eat very little protein, because it is so high in calories. How much protein should I eat daily? I need to tone and increase my muscle mass, as I have little strength now.

A. Although obtaining and maintaining a healthy weight is important, it's also important to consume an adequate diet to ensure that your body is getting the vitamins and minerals it needs to perform at its best. Protein contains four calories per gram, which is the same as carbohydrate. Fat, on the other hand, contains 9 calories per gram. It is important to have an adequate amount of all of these nutrients. And, you can find foods that contain protein that are lower in fat -- e.g., choosing lean cuts of meat, eating grilled, broiled or baked chicken or fish, etc.

As you begin to increase your activity it's important consume an adequate amount of protein to help maintain and build your lean muscle. Most health professionals advise between 10 and 15 percent of calories come from protein. For example, if you were consuming a 2000 calorie diet, that would be the equivlant of 200-300 calories from protein (2000 calories multiplied by 10% and 15%)and 50- 75 grams of protein (200 and 300 calories divided by 4 because protein contains four calories per gram) each day.

Q. I am a college student and I live in a dorm where there is only one kitchen in the basement for all of the residents to use. I use the kitchen down there sometimes, but it's quite a hassle to bring down the necessary tools for and find the time to make myself dinner, so I often order food, eat at campus places, or have uncooked foods such as cereal for meals. I was wondering if you have any advice on how to get the nutrients I need for a reasonable price and within a reasonable calorie range. I often eat salad from the deli nearby, but I find it very difficult to get protein when most of the places around sell it in prepared forms that are saturated in extra fat/calories and I don't have time to cook it myself.

A. Good for you for being aware of all the stumbling blocks to eating healthy! It can be hard to get nutritious meals that are affordable and calorie conscious, especially when you don’t have an easily accessible kitchen. But, it’s definitely possible and you seem to be on the right track so far. Since it’s hard for you to cook in the downstairs kitchen, try keeping items down there that don’t require preparation. For instance, skim milk, bottled water, pre-cut lettuce, fruits and vegetables, reduced-fat and calorie dressing, low-fat cheese and cottage cheese, peanut butter and sugar-free jelly, and low-fat deli meats. Keep some whole-grain bread in your room so you’ll always be able to make a sandwich. That way, you’ve got some snack and meals that are always on hand that are nutritious and low in fat and calories (and it will save you some money). There’s nothing wrong with eating cereal for a meal, but make sure it’s a whole grain cereal (label will likely say 100% stone ground). Add a banana (which you can keep in your room), and some skim milk and you’ve got a balanced meal. If you find that it doesn’t keep you full long enough, add some protein like a handful of nuts or try some toast with peanut butter.

As far as eating out goes, it can be a challenge to find healthy foods, but it helps if you know what to look for. The biggest fat traps that are found in foods when eating out are full-fat salad dressings, fried foods, and foods cooked and prepared with lots of butter or oil. More than likely, your campus cafeteria offers grilled meats, salads, vegetables, fruit, and sandwiches. If you feel like there aren’t enough healthy options, speak with the cafeteria manager about getting more. When it comes to a salad bar, make sure to use a low-fat or fat-free dressing (if they aren’t labeled, ask) and load up on vegetables and lean proteins like nuts and beans. Avoid high-fat cheese and croutons. Fast food chains and restaurants are offering a wider selection of low fat and reduced calorie menu options. Whenever possible, order from these menus-then you will know the fat and calorie level of what you’ve ordered.

Q. I am prone to high cholestorol (no medication, just diet to control it) and I'm still a little foggy as to what foods I should stay away from and what my "limit" is. What I mean is, if I eat 10 shrimp, which I know are bad for me, does this take me over the top and put me in danger?

A. As for cholesterol, you may already know that foods of animal origin contain cholesterol, whereas plant based foods do not contain cholesterol. Leading health organizations recommend that you limit your dietary cholesterol intake to approximately 300 milligrams per day. To put this in perspective, one 3 oz serving of cooked shrimp contains approximately 166 mg of cholesterol whereas a cooked boneless breast of chicken (3 oz) contains approximately 70 mg of cholesterol.

However, there are other factors to consider when evaluating and comparing foods such as calories, total fat, saturated fat, the way in which the food is prepared, etc. And it is important to keep in mind the foods you typically eat throughout the day. For example, if you’ve eaten a lot of foods that contain higher amounts of cholesterol, maybe choose another option besides shellfish. However, if your cholesterol intake has been relatively low, shellfish may be a good choice. If you are concerned about your cholesterol, we recommend that you speak with your physician. He or she can discuss your blood cholesterol with you.

Q. I'm going out of town on business for a week and I would like to continue my weight loss, but I will be expected to eat out at least lunch and dinner everyday. Any suggestions?

A. That's a common problem for many people, but it can be done. Just remember that the portions are usually very large at restaurants so you might want to consider ordering an appetizer as your meal, or splitting a meal. Of course, you can always eat just half of the entree as well. Also, if you know that you are going to splurge at dinner, try to go light at lunch and breakfast. And, exercise is always helpful in burning additional calories, so try to be as active as possible while traveling. The articles below may offer additional suggestions. Good luck.

http://health.caloriescount.com/isroot/caloriescount/SiteImages/wbl_article_travel.html

http://health.caloriescount.com/isroot/caloriescount/SiteImages/wbl_article_fastfood.html

Q. I'm very concerned about how to keep my metabolism "even." I don't eat the same amount every day so when I lose I'm almost afraid to eat because I'll regain it (I think). Do I just have to be more consistent in my eating habits?

A. Metabolism is affected by a variety of things, including age, exercise level, muscle mass, gender, illness, etc. Rather than being so concerned about your metabolism, focus on eating a healthy diet with a healthy level of activity. Even as you lose weight, you still need to consume a healthy diet. If you have not already, you may want to use the Diet Assessment Calculator to help you determine the number of calories you need to lose weight. This calculator can be accessed by going to the Members' homepage and clicking on the Quick Link -- Modify My Plan (located on the upper right hand side of the page). Good luck.

Q. I have a lot going on in my life. I am an emotional eater. How can I separate my feelings and food? It seems like when I am depressed about what is going on I turn to food for comfort. I want to change this but do not know how.

A. It sounds like you have won half the battle -- you recognize that you are eating for emotional reasons rather than out of true hunger. When you find yourself thinking about using food for reasons other than hunger, do something else -- call a friend, work on a project, go for a walk, start a puzzle. Do what you can to take your mind off of the food. Many people do different things and it's important to find what works for you. Please keep us updated as to your progress, and be sure to post this question in the Online Support Community -- surely your CaloriesCount colleagues will have additional tips and ideas!

Q. My problem is that I am okay during the day, but since I am a night owl I get very hungry in the evening. I was wondering if there are any suggestions on snacks after I have gone over my caloric intake for the day? I have read that if you are truly hungry you should eat, because you don't want your body to go into starvation mode. Is this true?

A. A lot of people find that they snack in the evening -- you are not alone. And, snacking is fine, in fact it can prevent you from feeling famished and overeating at other meals. The problem occurs when people snack out of boredom, anxiety, etc., not because they are truly hungry. If you become hungry in the evening on a regular basis, you may want to make room (calorie-wise) for a snack in the evening. For example, try a piece of fruit or vegetables with low-fat dip. Or, consider low-fat cheese with crackers, yogurt with a small amount of granola (for added crunch), or some low-fat ice cream or fruit bar (which can be very low in calories). If you are looking for a sweet treat this summer, such as ice cream, check out your grocer's freezer. There are a lot of low-calorie options including ice-cream sandwiches, ice cream bars, etc. Just read the label to evaluate the calorie and fat content. Whatever snack you decide on, just be sure to account for those calories.

Many people feel when they are trying to lose weight that they must reduce calories drastically. However, it is important to consume an adequate amount of calories to meet your nutritional needs -- most health professionals recommend consuming at least 1,400 calories. Consuming too few calories may also result in a slower metabolism, which can hinder weight loss.

Q. I had an alcoholic beverage- vodka mixed with crystal light (6 calories) How many calories does alcohol contain and if I want to have a social drink, what's the best selection, calorie wise?

A. Many people forget about the added calories that come from alcoholic beverages. According to the Enhanced Calorie Calculator, 1 oz. of vodka contains 70 calories. So the total amount of calories in your drink would depend on the amount of vodka in your drink. In comparison, 4 oz. of wine contains approximately 80-85 calories and 1 regular beer contains approximately 150 calories. On the other hand, some other light beers contain between 90-100 calories. The "best selection" when it comes to alcoholic beverages and calories is really up to you -- what you like and don't like. Just keep in mind the calories and take those into account as part of your total caloric intake. And, keep in mind that there are options, such as consuming a light beer in place of a regular beer or using a reduced calorie mixer such as a diet soda or "light lemonade" (such as the one mentioned above) with a "spirit." Also, you can cut back on the amount of alcohol added to the drink. For example, instead of 2 oz. of vodka, consider reducing the amount to 1 oz.

Also keep in mind the following recommendations from the American Heart Association:

"Alcoholic beverages -- If you drink them, do so in moderation. Have no more than one drink per day (for women) or two drinks per day (for men) of wine, beer or liquor, and only when caloric limits allow. Here are the amounts to count as one drink (1/2 ounce pure alcohol):"

12 oz. beer
1-1/2 oz. 80 proof spirits (bourbon, gin, rum, scotch, tequila, vodka, whiskey)
1 oz. 100 proof spirits
4 oz. wine (red, white, rose)

Q. I drink a lot of coffee everyday. At least a 12 cup pot... sometimes more. What affect will that have on my weight?

A. Coffee by itself has very few calories. However, many people add sugar and cream to their coffee which can increase the calories, especially if you drink several cups per day. If you are drinking several cups of coffee, you may want to consider what you are adding to your coffee that may increase your caloric intake. For example, 1 cup of coffee with 1 tbsp of half and half and 2 tsp. of sugar would contain 56 calories. However, this number would increase depending on the number of cups of coffee consumed per day. (Choosing a low-calorie sweetener and fat-free or low-fat milk, could help reduce those calories, however.) And, keep in mind that coffee or other beverages should not take the place of prevent you from eating other nutritious foods, that provide the vitamins and minerals you need for a healthy diet.

Q. I do great for meals and eating during the day, however when night hits I am craving carbs and feel out of control. I rarely feel that hungry until 3:00 or 4:00. What can I do to change this terrible cycle?

A. If you have a craving for something, why not have a small snack such as crackers with peanut butter, a small yogurt, a piece of fruit, sliced veggies, etc. It is ok to eat carbohydrates, you just need to account for the calories accordingly. Look for carbohydrates made from whole grains such as whole wheat, which contain more fiber.

Q. I just can't seem to keep the motivation to lose weight for more than a few days. I exercise, but I don't have very good eating habits. If I eat healthy for a few days I start obsessing about the things I want to eat but know that I shouldn't. Do you have any suggestions?

A. It can be difficult to lose weight and keep it off. Please know that you are not alone. If you are having trouble maintaining your motivation you may find that it is because you feel overwhelmed. Rather than focusing on several changes at once, why not focus on making one change at a time. Once you have that change mastered, you can move to another change you would like to make. For example, rather than thinking about eating more fruits and vegetables, exercising more, cutting back on desserts, etc., focus on the change you want to make first (and make it specific). Your first goal might be to walk around the block or walk for three, 10-minute increments 3-4 times a week. (Remember, this is just an example. Start with something that you want to change -- no matter how small and set a goal). The following articles may also be of interest to you.

http://health.caloriescount.com/isroot/caloriescount/SiteImages/lgp_article_gettingstarted.html

http://health.caloriescount.com/isroot/caloriescount/SiteImages/wbl_article_gettingstarted2.html

Also keep in mind that changing your eating habits for the better is not about deprivation or eliminating certain foods. If you are hungry for a favorite food (although it may be higher in fat and calories), adjust your calorie intake from other meals, have a smaller portion of that food or exercise longer to make up for the extra calories. Have you thought about finding a CaloriesCount.com Buddy? Use the message boards and chat room for the support you need. A buddy can help keep you motivated and on track.

Q. Is it true that you should eat a big breakfast to get your metabolism going? What is considered a big breakfast?

A. Breakfast doesn't have to be "big" to get your metabolism revved up in the morning. Simply eating breakfast can be helpful in starting your day in a healthy manner. The following are some suggestions for breakfast:

• Half a bagel with 1 tbsp. of light cream cheese and orange slices
• Cheese toast made with 1 slice low-fat cheddar cheese and sliced tomato
• Breakfast burrito – one tortilla, one scrambled egg and 1 tbsp. salsa – roll up and enjoy!
• Slice of whole grain toast with 1 tbsp. low-calorie jelly and 1 banana
• One whole wheat waffle (the heat and serve kind) and 1 tbsp. peanut butter
• Low-calorie yogurt with 1/2 cup of low-fat granola

For breakfasts on the “go” try a fruit smoothie or a low-fat granola bar. You may also want to try adding some protein (such as peanut butter, reduced-fat margarine, low-fat cheese, etc.). It takes longer to digest protein so you stay fuller, longer. You may also want to check out the Meal Plans for some other breakfast suggestions.

Q. When I eat carbs in the morning, I am hungry again in two hours, but when I have an egg or other protein, my appetite seems to be satisfied for much longer- why is that?

A. Carbohydrates are digested more quickly than protein and fat -- which may be why you may feel hungry soon after eating carbohydrates. Choose more complex carbohydrates (such as whole breads and grains) as these may take somewhat longer to digest due to the fiber content than simple carbohydrates such as white bread or a donut. You may also want to try combining some protein and carbohydrates (such as a tbsp of peanut butter on toast or cereal with low-fat milk) to help you stay fuller, longer.

Q. I try not to have bread or pasta at night BUT if I have wheat pasta for dinner would there be as much fat?

A. Most pasta (whether whole wheat or not) has about the same amount of fat. However, the amount of fat should be listed on the label. When eating breads and pastas, look for whole grain or whole wheat pastas and breads -- as they will contain more fiber. And remember, when it comes to losing weight it's not about the time of day that you eat or eliminating one type of food -- but rather the amount of overall calories you consume. Focus on incorporating a healthy diet and including exercise in your daily routine.

A. Depending on the ages, activity level, gender, etc. children may need anywhere from 1,600 to 2,800 calories. These factors also determine the amount of servings from the various food groups. However, the following are general guidelines:

grains -- 6 to 11 servings
vegetables -- 3-5 servings
fruits -- 2 to 4 servings
milk, yogurt, cheese, etc. -- 2 to 3 servings
meat, poultry,fish, etc. -- 2 to 3 servings

Since your children do not have a weight problem and are physically active we suggest that you focus on healthy eating and eating a variety of foods and beverages (rather than calories). If you become concerned about their eating habits or weight, be sure to speak with your doctor or other healthcare professional.

Q. I'm looking to eat a more vegetarian type diet. Any suggestions?

A. There are several "meat alternatives" available on the market today. Nuts, beans and legumes can also be good sources of protein. And, dairy products (such as cheese, yogurt, milk, etc.) are also good sources of protein, if you allow such items in your diet. Of course, fruits and vegetables (although they do not contain protein and are not considered a "meat substitute") are important components of any healthy diet.

Q. I recently joined CaloriesCount.com and used the Diet Assesment calculator to determine the amount of calories I should be eating to lose weight. The level that it indicated is below 1400 calories a day. What should I do?

A. Most health professionals do not recommend consuming below 1,400 calories to ensure that your nutritional needs are met. If the amount of calories determined for you is below 1,400 (e.g., 1,200 -1,300), you can eat 1,400 calories and still lose weight. Although the rate of loss may be a bit slower, it is important that you are receiving adequate vitamins and minerals to maintain a healthy body. Remember, slow and steady wins the race!

Q. Every time I begin a weight loss campaign, I quickly lose focus and start over-eating junk. I feel as if I'm trying to hurt myself and stay fat. How can I change my mindset and motivation for good? It seems so hard for me.

A. The trick is to find what motivates you! Perhaps instead of focusing on weight, focus on becoming a healthier person. The weight will come off as you make healthier changes, but you won't be focusing solely on your weight and measuring your success only in pounds. Dr. John Foreyt was a recent guest for a CaloriesCount.com chat. The transcript should be available soon, so be sure to check it out (under the Chats and Support page), as the topic of motivation did come up. And, be sure to check out the many posts on the community support boards for more inspiration. You may also want to team up with a "CaloriesCount.com Buddy" to help keep yourself motivated.

Q. I have a 9 year old son who is average height and build. My husband and I disagree about how much he should eat. I think he's fine but my husband thinks he eats way too much. (He eats as much as we do, and sometimes wants seconds). I feel so long as he stays active and doesn't start to gain weight, there is no problem. Can you help?

A. According to health professionals, the demand for calories from infancy through adolescence is high because children are growing, building bone and muscle as well as other tissues. In fact, the American Dietetic Association's "Complete Food and Nutrition Guide" states, "Young people can consume more calories per pound than adults can." And, children's energy needs differ from adults because their proportions are different from adults. From the information you provided, it sounds like your son is of a healthy weight and may be eating more to meet the demands of his growing body.

If you become concerned about your son's weight, speak with your pediatrician or other health professional.

Q. I have a hard time drinking water, but everywhere I seem to read that one should drink at least 8 glasses of water. How exactly does water contribute to losing weight?

A. In addition to all of the physiological needs that water fulfills, water also gives a sense of fullness. Drinking an adequate amount of water may help suppress your appetite and keep you from feeling hungry! In fact, many people confuse being hungry with actually being thirsty.

It's a good idea to plan to drink between 8 and 12 glasses of water each day (and even more if you are exercising). However, water can come from sources other than just water. Water can be found in fruits and vegetables (and their juices) as well as in milk. While most foods contain some amount of water, they are not as good a source of water as is water itself - with fruit juices serving as a second best choice. And although there is no problem with caffeinated drinks (coffee, tea, soft drinks) in moderation, they can have a dehydrating effect. And, remember, if you are drinking things besides water such as juice, milk, soda, etc., be sure to incorporate those calories into your overall caloric goal. If you don't like the taste of water, there are several flavored "light" mixes available, or try adding some fresh lemon or lime to your water.

Q. Is it better to eat, before or after exercise?

A. First, consider when you are truly hungry.

As long as you do not have diabetes or another medical condition -- if you are hungry before your workout, then you could eat something (maybe a light snack rather than a large meal which may cause you to become nauseous and experience cramps). You could try some juice with a light snack/meal. However, if you are not hungry, you could wait until after you exercise. FYI, health professionals suggest waiting at least a few hours after eating (especially if it is a "heavy meal") before participating in vigorous exercise.

Q. I have a problem with over-eating. I try to stop eating when I'm full, but for some reason I just want to keep going. How can I stop eating and start moderating?

A. It can be difficult to stop overeating. However, one idea might be to serve yourself smaller portions so that you are not tempted to overeat. Also, you might try eating smaller, more frequent meals throughout the day rather than eating 3 larger meals. (If you eat more frequently with smaller portions, you are likely to find that you feel more full.)

Finally, it's great that you recognize that you are eating even when you are not hungry. Try to find things that may contribute to that problem and find ways to work around them. For example, perhaps you overeat in front of the TV or you overeat in the car or at your desk. If that's the case, try sitting down to a meal at a table and concentrate on just eating so that you can listen to your body.

Q. How can I determine the serving sizes of various foods?

A. Serving sizes vary widely from food to food. If a label is available, the serving size will be listed at the top of the nutrition label. The following can give you a better idea of what a portion size/serving looks like (from the American Dietetic Association):

A medium potato should be the size of a computer mouse.
An average bagel should be the size of a hockey puck.
A cup of fruit the size of a baseball.
A cup of lettuce is four leaves.
Three ounces of meat is the size of a cassette tape.
Three ounces of grilled fish is the size of your checkbook.
One ounce of cheese is the size of four dice.
One teaspoon of peanut butter equals one dice. And
One ounce of snack foods--pretzels, etc. equals a large handful.

Q: I usually drink soda during the day. What is the best way to start cutting back on my soda consumption? Also, is one soda a day going to hinder my weight loss?

A. Full calorie sodas can be incorporated into a healthy eating plan -- you just have to account for those calories (150 calories per 12 oz.). Also, you might try drinking a diet version of your favorite soda. If you are not accustomed to the taste, try mixing half of a regular soda with a diet soda so that you can become accustomed to the taste.

Q. Should I avoid eating after 6 or 7pm and before bedtime? Will eating later in the day make me gain weight?

A. Although some people's metabolism may slow down some toward the evening hours, it really depends on your lifestyle. (For example, some people may choose to workout after leaving the office and may not workout until 6 or 7 o'clock in the evening.)

If you are hungry later in the evening, it would be fine to have a small low-calorie snack. It's important to remember that consuming more calories (whatever time of the day) than you need can lead to weight gain.

Q. I'm seeing a lot of sugar free products and fat free products -- for example, ice cream. Which is better for you?

A. One product is not necessarily better for you than another. A sugar-free product by definition can only contain less than 0.5 gram sugars per serving. (This does not mean that the product will be calorie-free as it may contain some protein, carbohydrate, etc. A "calorie-free" product must contain less than 5 calories per serving.)

On the other hand, a fat-free product must contain less than 0.5 grams of fat per serving.

Reduced-calorie and Reduced-fat products can help you enjoy your favorite products with less fat and/or calories. It's up to you to decide which product better meets/fits your needs.

Q. I usually eat about 1,650 calories each day. So far I'm doing well. However, I find weekends the hardest. Would it be ok to save some of my calories during the week to use during the weekend(e.g., maybe eat only 1,600 calories during the week and consume closer to 1750 on Saturday and Sunday)?

A. Weekends are difficult for many people -- you are not alone. It is ok to save some of your calories for the weekend if you think you might splurge. Just remember, that it is important that you consume adequate calories on the other week days to meet your nutritional needs. Most health professionals recommend not consuming less than 1,400 calories per day. Or, you might consider increasing your exercise on the weekends -- perhaps when you have some more free time.

Q. Are herbal diet pills helpful?

A. Maintaining and obtaining a healthy weight is about lifestyle changes (and lifestyle changes cannot be made with various pills, shakes, bars, etc.) You should also be aware that some herbal pills can interact with various medications and cause serious side effects. Consumers who are taking any type of herbal pill or are considering using such a product, should speak with their doctor or health professional right away. Additionally, many of these products are not regulated by the Food and Drug Administration.

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: 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.

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. 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. 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. 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. You are correct, most shellfish is relatively low in fat and calories making it a great choice for someone who is trying to lose or maintain their weight. (Just be aware of how it is prepared. Remember, anything fried or coated in butter will have added fat and calories.)

As for cholesterol, you may already know that foods of animal origin contain cholesterol, whereas plant based foods do not contain cholesterol. Leading health organizations recommend that you limit your dietary cholesterol intake to approximately 300 milligrams per day. To put this in perspective, one 3 oz serving of cooked shrimp contains approximately 166 mg of cholesterol whereas a cooked boneless breast of chicken (3 oz) contains approximately 70 mg of cholesterol.

However, there are other factors to consider when evaluating and comparing foods such as calories, total fat, saturated fat, the way in which the food is prepared, etc. And it is important to keep in mind the foods you typically eat throughout the day. For example, if you’ve eaten a lot of foods that contain higher amounts of cholesterol, maybe choose another option besides the shellfish. However, if your cholesterol intake has been relatively low, shellfish may be a good choice. Remember, it's important to focus on your diet as a whole rather than singling out particular foods. And, it’s important to include a wide variety of foods to help you meet your nutritional needs.

If you are concerned about your cholesterol, we recommend that you speak with your physician. He or she can discuss your blood cholesterol with you and any significance it may have.

Q. I am normally a fairly active person. I walk to work, strength train 3 times a week and do cardio 7 days. I was just diagnosed with a stress fracture, putting me out of service for a while. What exercises can I do at home in my apartment to maintain my fitness level and strength? I hate for all my hard work to go down the drain. Also, I worry about gaining weight. How many calories should I cut to continue to lose weight?

A. We are sorry to hear about your injury and hope that you recover quickly. Since, your activity level has changed, you can use the Diet Assessment Calculator (just go to the members' homepage and click on "Modify My Plan") to adjust your calorie level based on your activity level during your recovery. As for appropriate exercises for you at this time, you may wish to check out a list of exercises that can be done at home or at your desk (see the June Archives under the "Let's Get Physical" section of the site). Just be sure to speak with your physician or another health professional such as a physical therapist to ensure the appropriateness of such activities and stretches during the healing process.

Q. I was doing fine with exercise but now we are experiencing very hot temperatures. I have stopped losing weight, what can I do?

A. The increased temperatures during the spring and summer can make exercise difficult. Perhaps you could find some exercise videos that you enjoy or you might find an indoor place to exercise (your local YMCA or church). Many people also find that mall walking offers a cooler, dry place to walk. And, keep in mind that swimming and water aerobics are other great alternatives. (Just be sure to check with your doctor before beginning any new activity.)

A. A step counter is a great way to track your activity and it can be fun, too. According to the America on the Move progam, for the average person 2000 steps is equal to approximately one mile. And, on average, walking one mile burns approximately 100 calories. Happy counting!

Q. Why am I so tired after I walk each day? I am so tired I am unable to get anything else done.

A. If you are feeling too tired, perhaps you are over-exerting yourself or perhaps you need to slow down or make your walks shorter. It may also help to break your walk into shorter walks throughout the day. Or, if you feel exhausted at the end of the day after walking, you might try walking in the mornings. Remember to always check with your doctor before beginning any new type of exercise or if you are having any problems.

Q. I know I am supposed to stretch after every muscle toning workout. Am I doing myself harm by stretching 5 minutes after cool down from aerobic exercise?

A. Stretching is important. Not only does it help reduce the risk of injury but it also helps you become flexible. Health professionals recommend that you stretch before and after your workout -- both cardio workouts and weight training workouts.

Q. If I burn approximately 230 calories on the treadmill in the early am by jogging/brisk walking....doesn't that increase my metabolism for the day, burning more fat?

A. Those who exercise tend to have a higher metabolism as well as more muscle, which burns more calories than fat. However, researchers suggest that you exercise at a time that is convenient for you, as you will be more likely to do it. On a daily basis the number of calories burned or the increase in metabolism would not be that different for someone who "worked out" in the morning versus someone who "worked out" in the evening.

Q. Hi - I recently joined and had a question about activity levels. I walk 3 miles a day, every day, 7 days a week in under 45 minutes. I also generally do about 20 minutes of light weights and exercises in the evenings (roughly 5-6 times a week). Does this constitute "moderate" or "high" activity level? In general, my life is not terribly active, but I DO maintain this level of physical activity almost every day.

A. The definition of "heavy activity" can vary, but this is the definition used by CaloriesCount.com:

"Continuous exercise 3 or more times per week for approximately 60 minute sessions. Involves lots of physical activity for an extended period and may include heavy labor jobs such as construction. Burn more than 150 calories per day."

So, it sounds like you qualify for heavy activity -- great job!

Q. Are two 15 minute walks on a daily basis as beneficial as one 30 minute walk?

A. Health professionals agree that you can break up your activity into 10 and 15 minute increments throughout the day. In fact, this is a great way for people to become more active if they don't have 30-60 minute blocks of time.

Q. I am in the process of losing weight but my stomach doesn't seem to be getting any flatter. How many crunches should I do to flatten my stomach?

A. Although doing crunches will help build your stomach muscles or "abs," unfortunately, as we lose weight we cannot control where the weight is lost (hips, thighs, abs, etc.). And, if you do tighten and tone your abdominals, but are still carrying excess weight you may find that your stomach may not appear as flat as you would like. (For example, you might not be able to see actual muscle definition on a person who is "fit" but overweight in the same way you would someone who is fit and very trim.) However, as you begin to lose weight and become more toned, you will see a difference in the way that your clothes fit and you will likely notice some difference in the abdominal area.

Q. In the past I have noticed that when I work my muscles, I tend to "bulk up" more than I would like. How can I keep these muscles toned without getting stuck with the mass that comes with it?

A. It's great that you are exercising and lifting weights! You might want to try using lighter weights with more repetition. This tends to tone the muscle without developing the bulk to which you are referring. If you know of a trainer or someone else who specializes in exercise, you might also want to speak with him or her about your concerns.

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. 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 just signed up and the Diet Assessment Calculator says that my weight should be aproximately 148 pounds. I weigh 230. I think the thinnest I have even been was 178 pounds. Will 148 pounds be too thin?

A. Keep in mind that the Diet Assessment provides a healthy weight range. However, this weight range may not account for muscle mass, gender, increased bone structure, etc. If you felt comfortable and healthy at 178 pounds, this may be a more reasonable goal for you. And, you may want to talk to your doctor or health professional about an appropriate weight. Remember, it's not just about being thin, it's about being healthy. And, health professionals agree that even a 5-10% loss in body weight can have dramatic health benefits. If you currently weigh 230 pounds, a 5-10% loss would be approximately 12-23 pounds.

Q. I have been using your website since Jan. 5, 2004 and have lost 9 pounds and I am glad about that. However, for some reason I am starting to gain weight. I went down to 163 and now I am back to 167, and I don't know what I am doing wrong. I am exercising more, but I don't think muscle would make you gain that much weight. Help, I need your advice.

A. First, congratulations on your weight loss -- that is great. Since you are exercising more and have lost weight, perhaps you need to use the Diet Assessment to determine your calorie needs again. As you lose weight and change your exercise and eating habits, your needs change. You can re-evaluate your needs by logging into the Members' homepage and clicking on the quick link (located in the upper left-hand corner of the page) entitled, "Modify My Plan." Using the Online Food Diary to track your calories may also be helpful.

Q. I am on a seemingly interminable plateau, and am wondering if it’s possible that my current net calories are the maintenance level for my current weight.

I began your program this past September at 155 pounds and have been keeping a detailed and comprehensive food diary. Until the plateau, I lost 22 pounds in 21 weeks, reaching 133 pounds four weeks ago. Since then my calories have averaged 1350 per day, and I have not lost any weight. I exercise 35 minutes on the stationary bicycle four or five days per week.

According to your Ideal Weight Calculator I should weigh between 101 and 124 pounds. I would like to reach at least 124 pounds, but I don’t know if I can get enough nutrition to maintain that level, especially since my doctor would like me to take fish oil and flax seed supplements (81 calories), a glass of red wine (85 calories), and a tablespoon of olive oil (120 calories) every day to maintain healthy lipid levels.

A. First congratulations on your weight loss. You should be very proud of yourself. In fact, when you started at 155 lbs you had a Body Mass Index of 28, which could put you at risk for development of certain diseases such as heart disease, diabetes, etc. Now, however, based on your weight of 133 pounds, your BMI is 24 -- which is considered in the healthy range. This is a great accomplishment!

Keep in mind that ideal weight does not take into account muscle mass, increased bone mass, etc. Therefore 133 pounds may be an appropriate weight for you (especially since you fall within a healthy BMI). You may wish to discuss this issue with your doctor.

Since you have lost weight we would suggest that you use the Diet Assessment Calculator to reassess your needs. Keep in mind that even when trying to lose weight it is important to meet your nutritional needs. Perhaps you are actually eating too few calories due to the increased exercise? Eating too few calories may sometimes slow weight loss.

Q. I am a 50 yr old female, 5-10 tall, 163 lbs. I cannot lose weight. I am eating less than the recommended calories - in fact by about 1/3. I want to weigh 150-155. My Dr. says I'm in great physical shape and all medical tests are excellent. I exercise 1 hr/5x week. I eat very very healthy. Can you help me?

A. It sounds as if you are already at a healthy weight. Based on the information provided, your Body Mass Index (BMI) is 23 -- which is within the healthy range. And, it also seems that your doctor is not concerned about your weight, which is a good. It also sounds as if you exercise on a consistent basis and have a healthy diet -- that's great. Keep in mind that people who work out more often tend to have more muscle and muscle weighs more than fat. Although you may weigh more on the scale, you are most likely much more toned and lean compared to those with little muscle mass. And, because you exercise on a regular basis you also need adequate calories to meet your body's needs and the extra demands of exercise.

Perhaps you are not eating enough. Eating too few calories may result in a slower metabolism. (Although many people try to drastically cut calories to lose weight, this may work against them). It's also important to eat an adequate amount of calories to meet your needs. Why not try increasing your calorie level through healthy snacks for the next few weeks and see what happens? You may also find it helpful to use the Online Food Diary to help you keep track of what you are eating.

Congrats on already obtaining and maintaining such a healthy lifestyle. Remember, it's not just about weight (which is a number) it's also about overall health.

Q. I am 48 and am starting to get that middle age spread. I workout at ladies workout express (circuit training) 3 days a week and I do pilates 2 times a week. I have started using my treadmill, too. I would really like to know if it is possible to lose some of this "spread" or if is a losing battle. I don't want to keep looking for results that I am not going to be able to achieve.

A. Keep in mind that as we get older many people tend to lose muscle mass -- this may be why you feel like you are starting to get the "middle age spread." However, you can reduce that loss by doing just what you are doing -- exercising! Also, as you age, your calorie needs tend to decrease slightly. Perhaps using the Online Food Diary can help you in tracking your calories and making sure your getting the nutrients you need. Hang in there!

Q. How do I lose weight with out buying anything? I need help and support.

A. We think that CaloriesCount.com can provide you with the help and support that you need. By using the tools (Diet Assessment Calc., Weigh in, Online Food Diary, etc.) as well as the message boards you can learn more about making healthy lifestyle changes for life and meet people (online) who are in the same boat. If you are new to the site, take some time to explore it and learn which tools will be most helpful to you. You may also want to check out the "Tips for Getting Started" as well as the "7 Day Slim Down" -- which contains a tip each day to help guide you through the site. You can access this information by going to the Members' homepage and clicking "Help/Getting Started."

Q. Do you recommend flushing your system and if so, what do you recommend?

A. CaloriesCount.com does not recommend this practice. If you are consider a "flushing or detoxifcation" of some sort, please check with your doctor or health professional.

Q. I was wondering if there is a formula to know how many calories it takes to burn off a fat gram. I subtract my calories burned from my calories consumed and I know that I am also burning fat grams, but I would like to know how many. Thank you for your help.

A. The amount of calories burned through activity varies. In general, it's probably easier to think about burning "total calories" rather than calories from carbohydrates, protein, fat, etc. Keep in mind, however, that fat is more calorically dense (per gram) than carbs or protein. Carbs and protein contain four calories per gram whereas fat contains 9 calories per gram.

Q. I began this program the last week in January and have lost 20 lbs. In the first month or so I was losing 2 lbs. a week. It has tapered off to between 1/2 to 1 lb. a week. I haven't done anything differently since the first month and I've made sure to modify my plan according to my lower weight. I do walk every day and go to the gym 1-2 times a week. Will more frequent trips to the gym help increase my losing?

A. First, congratulations on your 20 pound weight loss. And, it sounds like you have a very active lifestyle and have made some wonderful, healthy changes. What you are experiencing is completely normal. People do sometimes lose weight more quickly when they begin their "weight loss journey." If you want to increase your weight loss, being more active (going to the gym more often) or increasing the length of your walks a bit may help. However, a 1/2 to 1 lb weight loss per week is very good and you should be proud of what you have already accomplished and are accomplishing. (Also, health professionals do not recommend losing more than 2 pounds per week, so it sounds like you are doing very well.) You should also be aware that when people first begin to lose weight, some of the weight loss may be water weight -- which is why you may have lost more weight in the beginning. Now, however, you should be losing less water and mainly fat. The weight loss you're experiencing now (after water weight is lost) is more likely to be kept off, as long as you stick to your new healthy habits. Keep up the good work!

Q. What is the best time of day to weigh in?

A. The best time to weigh in is the time that works best with your schedule. Find a day and time and try to stick to the same day and time each week.

Q. After being on the Atkins diet for 2 weeks I lost 6 pounds but I felt lousy the whole time so I started with CaloriesCount.com and in three days I gained 3 pounds back. How can this be?

A. Much of the weight that is initially lost on various "low carbohydrate" plans is water weight. This may be why you saw a weight gain when you started CaloriesCount.com. We think that you will find that CaloriesCount.com will allow you to lose weight (and still feel good) at a rate recommended by health professionals. And, you'll be making lifestyle changes, so you'll not only lose the weight, but you'll also be able to keep it off.

Q. My friend & I started doing CaloriesCount.com at the same time. We watch our calories (1500 or less). I've been exercising 3-5 days a week (1 hour) she has exercised only a few times in the past few weeks. She has lost more weight than me. Why?

A. The amount of weight lost varies from person to person and is dependent on many things. Although it can be hard, try not to compare yourself to others. Focus on yourself and remind yourself that you are doing this for you. It sounds like you have made many healthy changes and are on the right track. Remember, making lifestyle changes is about making changes that you can live with over the long-term. Keep up the good work! (FYI: Remember, most health professionals do not recommend consuming less than 1,400 calories so as to ensure that you are meeting your body's nutritional needs.)

And, remember, muscle weighs more than fat! So, if you've been exercising, you may be developing more muscle.

Q. What do you think about the Adkin's diet for weight and cholesterol reduction?

A. You have probably heard a lot of information on this diet in the news lately in regard to a recent study. You may want to consider the following concerns from the American Heart Association regarding this study on the Atkins diet:

1. The study was small with only 120 participants
2. The study was only conducted for a short time period (just 6 months) and the study
   did not show that the weight loss could be maintained long-term.
3. The study did not show that this diet is effective in improving health over the
   long term.
4. A high intake of saturated fats over time may increase the risk of heart disease
   and the study did not evaluate this.

Although you may initially lose weight on a diet that is low in carbohydrates (such as the Atkins diet), the bottom line is that calories count. The weight loss from these types of diets is due to a reduction in calories. In the case of the Atkins diet, this reduction comes in the form of removing a lot of bread/carbohydrates from the diet. However, most health professionals agree that eliminating or heavily reducing one food group is not a good idea. Remember, losing weight (if you are at an unhealthy weight) is important, but so is your overall health. And, the changes you make to lose weight, should be ones you can live with for life.

Q. I have been trying to lose the same 20 pounds for over 2 years. I eat mostly low-fat foods and I've tried counting fiber. I don't know what else I can incorporate into my diet to try and promote weight loss. I exercise regularly, but I don't seem to lose any weight.

A. No matter what you eat and what you do, remember that calories count! Why not try using the Diet Assessment Calculator to determine how many calories you should be consuming to lose weight. Use the Online Food Diary to record what you eat and how much you exercise. Even if you can't do this all the time, recording your meals and exercise for a few days will help you get a better handle on how many calories you are eating and burning. You'll have a better idea if you are meeting or exceeding the calorie level you need to lose weight.

Q. I would like to just count fat grams, not calories. If I keep my fat grams at 20 and exercise for an hour, 6 days a week, can I lose weight? Counting fat grams is easier for me than counting calories.

A. First, 20 fat grams would only equal 180 calories -- which would not meet your needs. Most health professionals recommend that approximately 30% of calories come from fat. For example, if you were consuming an 1,800 calorie diet, 30% of calories from fat would be 540 calories. (Multiply the total amount of calories by 30 percent). Fat contributes 9 calories per gram, so 540 calories from fat would be equal to 60 grams of fat.

Please keep in mind that some foods may contain little or no fat, but those foods still contribute calories. So, even though you may meet the 30% recommendation, you may consume more calories than you need.

Q. If I eat 1600 calories a day and exercise 5 days a week, how long will it take to lose 10 pounds? I am about 150 pounds and 5'5".

A. Everyone's body responds differently to weight loss, depending on their age, muscle mass, gender, etc. Therefore we cannot tell you that you will lose a certain amount of weight in a certain amount of time. However, we can tell you that most health professionals recommend not losing more than 1-2 pounds per week. In order to lose 1 pound a week you must cut or burn 500 calories per day for a total deficit of 3,500 calories over the course of the week.

Therefore, if you were maintaining your weight by consuming 1600 calories and were not exercising, you could cut your calories by 200 (to 1400 calories) and burn another 300 calories through exercise. (Remember, most health professionals recommend not consuming less than 1,400 calories per day.)

Losing weight is important, of course, but it's also important to make healthy lifestyle changes -- which can take time. Stay focused on your goals and you will lose the weight. You might want to consider using the CaloriesCount.com Diet Assessment Calculator. This calculator gives you an estimate on the number of calories you need to lose weight based on your personal lifestyle.

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

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!

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. My spouse recently informed me that 2% or 1% is healthier for you than soy milk, according to one of his fitness magazines. I told him that mixing soymilk with regular milk increases the amount of calcium that is absorbed in the body. Who's right?

A. One cup of skim milk contains less fat and fewer calories than soy milk. It also contains more calcium. However, soy milk contains more fiber. Take a look at the label and try to find what fits best with your diet -- what are you looking for? Are you trying to increase calcium, increase fiber, watch your fat intake, reduce calories, etc.? The absorption of calcium is dependent on a number of things including the types of foods eaten in conjunction with the milk.

Q. I currently do not eat enough protein. I want to consume the correct amount of protein per day but I do not want to gain any weight. If I start taking a protein supplement, will I gain weight? I understand I will have to adjust the calories from another meal, but I don't mind that as long as I don't gain weight.

A. As long as you keep your calories in line with your calorie goal to lose weight, you should not gain weight. However, keep in mind that you can get protein from a variety of food sources, as opposed to a supplement. Lean chicken and meat as well as nuts, beans, peanut butter and egg whites are all good sources of protein that can easily fit into a healthy eating plan.

Also, most health professionals recommend between 10 and 15% of calories come from protein each day. For example, if you were eating a 2000 calorie diet that would be between 200 and 300 calories from protein and 50-75 grams of protein. (Multiply 2000 calories by 10 and 15%. To determine the number of grams, divide the calories from protein by four because each gram of protein contains 4 calories.)

Q. How do I count potluck side dishes such as pasta salads, jello salads etc., when I don't know all the ingredients?

A. This can be difficult, but perhaps you can use the Enhanced Calorie Calculator to get a rough estimate. If you're in doubt and you think something may be higher in fat and calories, take a smaller portion or skip it all together. If you think you may not find the types of foods that fit within your eating plan at these events, bring your own salad or fresh fruit to add to the mix and share with others. Good luck.

A. Free foods are those foods that contain 20 calories or less per serving. Of course, eating too much of anything can cause an increase in calories, but generally these foods are very low in calories.

Q. Do you advise 2% milk vs. skim milk for health?

A. Skim and 2% milk contain the same amount of vitamins and minerals. The only difference is in the fat and calorie content.

Q. I noticed the latest packaging labels scream "Net carbs" to entice buyers. They say subtract fiber grams from carb grams and use the "net grams". Me, I'm still looking at overall labels and counting calories and my overall intake versus my exercise outgo. What's your opinion?

A. With many of the current diets touting low-carbohydrate as the solution for weight loss, food manufacturers are responding to consumer demand by developing lower carbohydrate products. However, when it comes to weight loss, calories count and eating too much of anything (carbohydrate, protein, fat, etc.,) can contribute to weight gain or prevent weight loss. The following articles on low-carb diets may be interesting and helpful: http://www.caloriescount.com/article_lowcarbcraze.html.

Q. I recently signed up and have been using the Calorie Calculator. I would like to know the calorie count for General Tsao's Chicken. How many pieces can I eat and still be considered sensible?

A. One reference showed that a typical General Tsao's chicken platter contains about 1,600 calories. Sensible is a relative term and it's different for everyone. If you are on a 1,600 calorie diet, eating this entire platter probably wouldn't make much sense. However, if you were on a 2,500 calorie diet you might be able to splurge and consume a lighter dinner and breakfast. Although calories are important, it's also important to remember how the dish is prepared. This dish is fried, so it will increase the total and saturated fat content -- which can be harder on your heart.

Although you don't have to cut this dish out completely when you eat Chinese, think vegetables and sauteed dishes more often and watch out for large portion sizes -- which is usually what they serve. Maybe just eat half (or 1/4 ) and take the rest home or share with co-worker. Your request regarding adding more Chinese dishes to the Calorie Calculator has been sent to the database manager and we will do our best to accommodate your request.

Q. Many low-fat foods contain sugar, so how does one determine what the cut off is? For instance, low fat yogurt has 2 grams of fat but 43 grams of sugar. Is it better to eat 8 grams of fat with 10 grams of sugar? How many grams of sugar are equivalent to a gram of fat?

A. Although low-fat foods can help you control your fat intake while enjoying the good taste of your favorite foods, it's important to remember that calories count! And, eating too many calories -- no matter where they come from -- can cause you to gain weight. Also keep in mind that sugar contains four calories per gram and fat contains nine calories per gram. It's important to find foods and beverages that you like but also fit within your healthy diet guidelines.

Q. How can one tell when there is too much calcium in the bones, and or if one would even have that kind of problem?

A. Bone density scans can give health professionals a good idea if a person's bones are strong or if they are more brittle. Check with your physician or other health professional if you have questions or concerns about your bone density.

Q. I'd like some advice on what foods to eat, what kind of diet to follow, to not only lose weight (50 lbs), but also to lower cholesterol. My doctor said I can try diet and exercise for 6 months before going to medications. But he didn't know enough about nutrition to recommend an eating plan.

A. Soluble fiber may be helpful in reducing cholesterol and some experts believe that physical activity can help increase HDL cholesterol (the "good" cholesterol). Losing weight, if you are overweight, may also help lower cholesterol levels. You may also find that reducing the amount of fat (most health professionals recommend a limit of 30% of calories from fat), saturated fat and dietary cholesterol from your diet can be helpful. Dietary cholesterol is found in animal products such as chicken, eggs, cheese, meat, etc.

Q. I just bought multi-vitamins that are supposed to aid in weight loss and have green tea extract. Do you know if this safe and helpful to my weight loss efforts?

A. Although most health professionals recommend getting the necessary vitamins and minerals you need from foods and beverages, multivitamins can be helpful in providing the nutrients you may have missed out on. In other words, multivitamins can act like an "insurance policy" of sorts.

As for such a product aiding in weight loss, the bottom line when it comes to weight loss is that calories count. And, it's important that you make changes that you can live with for life. In the long run, pills, shakes, etc., are not the solution to long term weight control. And, some products may be dangerous to your health. We suggest that you consult your physician or health professinal about this multivitamin with added ingredients so that he or she can review the ingredients and ensure that they are safe and will not have any drug interactions.

Q. I recently saw an advertisement for turbadino sugar in a fitness magazine. Is this basically the same thing as refined white sugar or is it a healthier alternative?

A. According to the American Dietetic Association's Complete Food and Nutrition Guide turbinado is raw sugar that has been refined under sanitary conditions. It is usualy light-brown in color and has the same calorie content as refined, table sugar.

Q. I drink a lot of diet sodas and eat a lot of sugar free stuff (Popsicles). I don't want to overdo the artificial sweeteners. What should I limit myself to?

A. The low-calorie sweeteners currently available on the market are safe and have been thoroughly tested and approved by the Food and Drug Administration (FDA). For many of the low-calorie sweeteners, the FDA has set an Acceptable Daily Intake (ADI). Although the ADI is an important regulatory concept it is frequently misunderstood. The ADI is a very conservative estimate of the amount of a sweetener that can safely be consumed on a daily basis over a person's lifetime. It is not a specific point at which safety ends and possible health concerns begin. In fact, occasional intake above the ADI is not of concern.

For example, the FDA has set the ADI for aspartame at 50 mg/kg of body weight/day. The ADI for aspartame is the equivalent of a 70 kg (154 lb.) person consuming about 20 cans of aspartame-sweetened beverage or about 100 sachets of tabletop sweetener with aspartame per day. Market research has shown that aspartame consumption for the general population and various subgroups are well below the ADI. Research has shown that 9 out of 10 people consume less than 10% of the ADI, which is well within government guidelines.

For more information about low-calorie sweeteners, please visit: http://www.caloriecontrol.org/lowcal.html

Q. I am very careful with carbohydrates as I have heard that eating too much can increase blood sugar levels. Is this true?

A. Certain foods such as simple carbohydrates (e.g., donuts, cakes, and other foods) can increase blood sugar levels. However, complex carbohydrates (whole wheat pastas and bread, etc.,) are not digested as quickly and do not cause as much of an increase in blood sugar levels as simple carbohydrates. And, keep in mind that carbohydrates provide the body with energy as well as many vitamins and minerals. Increases in blood sugar are also dependent on other things (such as medication, the group of foods consumed, etc.). If you have questions about your blood sugar levels, please speak with your doctor or other healthcare professional.

Q. Why do some of your recipes call for artificial sweeteners? I heard they were unhealthy.

A. Low-calorie sweeteners allow consumers to enjoy the tastes they love with less calories. Research has shown that they can be beneficial in helping people obtain a healthier diet as well as obtain or maintain a healthier weight. The approved sweeteners on the market have been thoroughly reviewed by the Food and Drug Administration (FDA) as well as other regulatory bodies. In addition, leading health organizations such as the American Diabetes Association, the American Dietetic Association, etc. have found them safe for use. For more information about the various low-calorie sweeteners currently available, we suggest you visit the following link: http://www.caloriecontrol.org/lowcal.html

Q. Is there any real advantage to Whole Wheat bread over Low Cal or Lower carb bread? The nutrition labels show very little difference but per calorie or slice, whole wheat bread has less fiber. What do you think about this? Thanks.

A. Bread that is labeled "whole wheat" must be made from 100 percent whole wheat flour, whereas breads that are listed as "wheat bread" may contain some whole wheat flour as well as white flour. Whole wheat breads (and breads made from other whole grains) usually contain more fiber than white bread or other types of bread. To get an idea of the type of flour used in the bread, you can check the ingredient listing. The flour that is listed first, is the flour that is used most in making the bread.

A. You are correct, you may be able to eat a whole pizza (or other foods) and still remain in your calorie level. However, there are a few problems with this, as you mentioned. First, you may be missing out on essential vitamins and minerals found in other foods. Secondly, eating just one time a day probably would not meet your needs and would leave you feeling hungry. Therefore, health professionals recommend that you consume a variety of foods (several times a day) to get the vitamins and minerals you need. And, of course, fat is important. Most health professionals recommend approximately 30% of your calories come from fat.

For example, if you are consuming 30% of calories from fat and are eating an 1,800 calorie diet that would be the equivalent of:

540 calories from fat (30% multiplied by 1,800)
60 grams of fat (540 calories from fat divided by 9 because fat contains 9 calories per gram)

Q. I have been told that diet sodas are just as bad as regular sodas. According to what I have heard, diet sodas prevent a person from obtaining a flat stomach. Is this true?

A. If you like the taste of soda, the good thing about diet soda is that it allows you to enjoy soda with less calories (150 calories per 12 ounces, on average). (However, regular sodas can also be enjoyed in moderation. If you drink regular sodas, just make sure to account for their calorie content and make sure they are not replacing other nutritious foods and beverages.) There is no scientific evidence to support the allegations that diet sodas would prevent someone from obtaining a flat stomach.

Q. What foods help cut cholesterol?

A. Soluble fiber may be helpful in reducing cholesterol and some experts believe that physical activity can help increase HDL cholesterol (the "good" cholesterol). Losing weight, if you are overweight, may also help lower cholesterol levels. You may also find that reducing the amount of fat (most health professionals recommend a limit of 30% of calories from fat), saturated fat and dietary cholesterol from your diet can be helpful. Dietary cholesterol is found in animal products such as chicken, eggs, cheese, meat, etc.

Q. Is there such a thing as negative calorie foods?

A. Almost all foods and beverages contain calories. (The only exception might be something like a diet soda which contains "0" calories or water.) Some foods and beverages contain more calories than others and some foods and beverages can be very low in calories. However, foods and beverages do not contain "negative calories." You may have heard that eating certain foods takes more calories to digest than they actually contain -- thus resulting in "negative calories". You know the old saying, "if it sounds too good to be true, it probably is." That saying applies in this case. Calories count no matter what you are eating.

Q. What are your thoughts on smoothie drinks? I think they have caused some of my weight gain, but I really enjoy them and the fruit they provide.

A. Smoothies can be a great way to get more fruit servings and get some added calcium if you are using milk or yogurt. And, they’re relatively easy to make and are a good breakfast on the “go” or as an occasional treat or snack. However, as with anything, calories count and the calories in smoothies can add up, especially if you are adding sugar to your smoothie. You might try using the Enhanced Calorie Calculator to determine how many calories are in your smoothie ingredients. If you think you are eating more than your caloric goal, look for ways you can cut back on the amount of calories, either in your smoothie or in other ways.

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

A. We strive to keep the sodium level of the meal plans at a level recommended by health professionals (recommendations vary between 2,500 and 3,000 milligrams per day). You can reduce the sodium in your meal plan by not adding extra salt and cooking without salt. (Try other spices and herbs to give your foods great flavor.) Canned soups can also be high in sodium, but many low-sodium versions are available. Some salad dressings can also be high in sodium, so be sure to check the label and choose one that contains less sodium. Additionally, canned vegetables can also be a source of added sodium. You may want to try using fresh or frozen vegetables.

In order to make the meal plans "convenient" we have included frozen entrees throughout the plans. These too, can contain excess sodium. Again, you'll want to check the label. Please be aware that "cured" meats may also be a source of added sodium.

If you are concerned about the amount of sodium in your diet and feel that you may be "salt sensitive" to the amount of sodium you consume, we suggest that you speak with your doctor or health professional.