How to curb your food cravings: Why do you binge on things like cookies and chips, rather than something good for you like fruit? … and more of your questions answered here - Weight-Loss Q & A

Shape, March, 2002 by Suzanne Schlosberg

Q Sometimes I get major cravings for sweets and eat half a box of fat-free cookies. How come I never get cravings for apples or bananas?

A "Cravings generally come from being hungry, so snack regularly and don't skip meals," says Boston nutritionist Heidi Reichenberger, M.S., R.D., a spokeswoman for the American Dietetic Association. If you avoid becoming ravenous, you'll have more restraint. Make sure your meals and snacks contain some protein and fat, which take longer to digest than carbohydrate and therefore help you feel satisfied for a longer time.

You may also be turning to sweets because they're so available. Maintain a supply of fruit, light microwave popcorn, cut-up veggies, whole-wheat pita and hummus - and keep cookies out of the house until you change your eating habits. For now, if you really want a cookie or piece of cake, create a situation where you'll need to go out and get it. Bananas and apples may seem less appealing to you than processed sweets partly because you're not accustomed to eating fresh fruit. If you gradually cut back on added sugar you may even find that a peach or an apple hits the spot. Try this: Next time a craving hits, eat sweets, but only after you eat a piece of fruit. Even if you still consume some empty calories, you'll at least have treated your body to fiber, vitamins, minerals and phytochemicals too.

Q Shape recently printed a formula to determine the BMR (basal metabolic rate) for women ages 18-30. I'm 45, 5-foot-4 and weigh 160 pounds. What is my BMR?

A Your BMR, or basal metabolic rate, is the number of calories your body needs to maintain itself at rest - "doing nothing all day but lying in bed," says University of South Florida dietitian Cynthia Sass, M.A., R.D. Even if you're trying to lose weight, you need to eat more calories than your BMR, in order to fuel even moderate activity. Otherwise, your metabolism will slow down to compensate for the severe calorie deficit.

Your age does affect your BMR because people tend to lose muscle as they age. (You can begin to reverse this trend now by starting a weight-training program.) Muscle burns more calories than fat, so you may need fewer calories to sustain yourself than, say, a 25-year-old athlete who is your height and weight but is packed with muscle.

If you're trying to lose fat, Sass suggests calculating the BMR for your goal weight (rather than your current weight) and then adding extra calories to account for daily activity and exercise. However, when doing so, it's essential that you plug in a goal weight that's realistic given your genetics and muscle mass. A goal weight is best determined with the help of a registered dietitian and with the results of a body-fat test.

Let's say you and your dietitian agree that your goal weight is 135. To estimate your daily calorie needs, first calculate the BMR for a 135-pound woman your age and height:

* Multiply your weight in pounds by 4.4 (135 pounds x 4.4 = 594).

* Then multiply your height in inches by 4.3 (64 inches x 4.3 = 275) and add this number to the previous sum (594 275 = 869).

* Then add 655 (869 655 = 1,524).

* Finally, multiply 4.7 by your age (4.7 x 45 years = 212) and subtract this number from the previous sum. Using this formula, the BMR for someone of your goal weight is about 1,312.

* Now, to estimate your calorie needs for an average day without a strenuous workout, multiply your BMR by 1.3. The final answer: 1,706.

However, Sass cautions against fixating on formulas. Instead, observe your body's signals of hunger and fullness. "People sometimes get hung up on these numbers and don't pay attention to what their body's telling them," Sass says. "Your body won't tell you to overeat."

Q I'm 21, 5-foot-5 and 155 pounds and have struggled with anorexia and binge eating. My main problem is cellulite on my butt and thighs. When I look in the mirror, I want to starve myself. I don't want to live that life again. I run for 45 minutes a day and do 300 sit-ups. What can I do about the fat on my body?

A Although cellulite may seem like your biggest problem, your priority should be overcoming your negative body image. "Commit to not starving yourself, to moderate exercise and to finding out what is really driving your obsessions," says psychologist Dina Zeckhausen, Ph.D., executive director of the National Eating Disorders Association (national eatingdisorders.orq) in Atlanta. "Eating disorders are never about food and fat."

Seek out a therapist who specializes in eating disorders. You can get a referral from your doctor or Eating Disorders Awareness and Prevention (edap.org; 800-931-2237), a Seattle-based nonprofit organization.

You may also want to work with a personal trainer who can educate you about exercise and start you on a more well-rounded workout program, including strength training to better develop your muscles. Performing 300 crunches a day won't slim your waistline (see Fitness Q&A, page 62). Crunches will strengthen your abs and improve posture, but only if you perform them correctly. If you're using good technique, you should fatigue after 15-20 repetitions.