Losing the same 15 pounds: after years of yo-yo dieting and exercising, does it get harder to lose the weight each time you gain it back? … and more of your questions answered here - Weight Loss Q + A

Shape, May, 2003 by Suzanne Schlosberg

Q: I am 34 years old and have yo-yo dieted and yo-yo exercised for 15 years, losing and regaining 15-20 pounds every year. I have heard that it gets harder to lose weight each time you gain it back. Because of this, I feel like it's almost worthless to get into a regular exercise routine. Will I ever be able to attain that lean body I once had?

A: "There's no truth to the notion that body fat has a memory," says Glenn Gaesser, Ph.D., an exercise physiology professor at the University of Virginia in Charlottesville. "People who have a background of dieting a lot don't necessarily have any more trouble losing weight than people who have never dieted before. With regard to keeping the weight off, the single most important predictor of success is exercise."

It is absolutely not "worthless" to get into an exercise routine. In fact, it is essential, especially as you age. "If you think exercise is futile, look ahead 20 years. The average 50-year-old weighs 15-20 pounds more than the average 30-year-old." Not only will regular workouts help you control your weight, but you'll also have more stamina, strength and energy, as well as a lower risk of heart disease, diabetes, high blood pressure and some cancers.

This time around, instead of setting a weight goal, set behavior goals, such as doing 30 minutes a day of cardiovascular exercise and lifting weights for 20 minutes twice a week. You may not regain the body you had when you were 19 years old, Gaesser says, but you'll be stronger, firmer and slimmer than you are now, and you'll set the stage for a healthy future.

Q: I've read that to lose weight, I should not eat more than 15 grams of carbohydrates in a single meal. True?

A: Absolutely not. "In spite of what everyone continues to hear, carbs are essential," says Leslie Bonci, M.P.H., R.D., director of sports nutrition at the University of Pittsburgh Medical Center. "They are the body's primary fuel source. Instead of restricting carbs, just be selective about the carbs you choose." Minimize empty, highly processed carbs, such as soda and candy, and choose nutrient-dense carbs such as whole-grain breads, fruits and vegetables. These foods are high in fiber and will help you control your weight by keeping you satisfied longer.

It is simply impossible to fuel your muscles and brain on 15 grams of carbohydrate per meal, Bonci says. "You'll be too tired to exercise, you'll have trouble concentrating and you just won't feel like doing anything." Also, considering that a single banana contains 27 grams of carbohydrate, an apple 21 grams and 1 cup of sliced carrots 13 grams, you couldn't possibly consume enough fruits and vegetables to meet your need for fiber, vitamins and minerals, If you skimp on fruits and veggies, replacing these calories with foods high in protein and fat, you will also miss out on thousands of disease-fighting phytochemicals.

The typical active woman needs to consume 50-60 percent of her daily calories from carbohydrate, Bonci says. One gram of carbohydrate contains 4 calories, so on a 2,000-calorieper-day eating plan, an active person needs about 250-300 grams of carbohydrate daily.

Q: In a recipe book I bought, the smoothies call for ingredients such as ginkgo biloba, ginseng, brewer's yeast and zinc supplements. Do I really need to add those ingredients to make a healthy smoothie? I've been making smoothies with fruit, yogurt and juice or nonfat milk.

A: The additional ingredients -- ginkgo biloba, ginseng, brewer's yeast and zinc -- are likely to make your smoothies more expensive but not more nutritious. "There is a trend to put extra ingredients in smoothies, but the validity of doing this is not well-founded," says Gail Frank, DrPH, R.D., CHES (Certified Health Education Specialist), a professor of nutrition at California State University, Long Beach. "You were doing a great job with the ingredients you used. Yogurt and milk are rich with nutrients your body needs, and fruit has lots of vitamins and minerals plus fiber."

Ginkgo biloba is marketed as a memory aid, but scientific research has not supported this contention, Frank says. Likewise, ginseng is reputed to improve mood and physical performance, counter weakness and fatigue and restore declining stamina and concentration, but Frank says science has not supported these claims either. Evidence is also scant for brewer's yeast, which supposedly reduces constipation, lowers cholesterol levels, increases athletic performance and assists with diabetes management. However, Frank says, "There is no scientific evidence confirming these benefits, and possible side effects are diarrhea and nausea."

Zinc is an essential mineral that promotes cell reproduction, among other important functions, but you need not buy zinc supplements for your smoothies, Frank says. The milk in your smoothie is already a good source of zinc, and the mineral is also available in meat, seafood, eggs, wheat germ, black-eyed peas and other foods. For some healthy and delicious smoothie recipes, see page 176.