I am currently counting calories and doing brisk walking for exercise. I have lost 11 lbs since April. I can’t seem to lose any more weight, I am frustrated and depressed because I am eating between 1200-1500 calories a day plus walking, What am I doing wrong? I am 57 yrs old.

Hi Maria,

Not knowing specifics like your weight, lifestyle, if you are taking any medications, etc it is difficult for me to respond. At the least I would incorporate weight training and healthy eating into your life. Losing weight from a DIET will give you short term success but long term success requires a lot of patience! Do not give up!

Hugs,
Debra

Hi Debra! I quit smoking xmas eve and have since gained about 15(!) pounds. I am so upset because I weighed 230 before that. I feel so hopeless, I don’t want to be seen and don’t know where to start to get back exercising. I am sooo depressed. I eat pretty healthy (fiber, fruits n veggies, water). I am a single mother overwhelmed by the day to day. Do u have ANY advice just so I can get started again?

Hi Jo,

First off, congratulations on quitting smoking as it was dangerous for your health and your life would have been shortened if you continued. Gaining weight is so common when someone stops smoking because a lot of people eat more to compensate for not having a cigarette to smoke. Studies show that the taste of cigarettes does not allow you to really taste food and enjoy it. Once you stop smoking food taste is so much better so the consumption goes up.

Do not feel hopeless as I truly believe that there is always a rainbow waiting to be discovered. I understand the depression as I suffered with it for many years myself. As a single mom you really need to hold it together for the kids. Right now, take a deep breath and realize you do not have any terminal disease and can get through this. You have to fight back and win this battle…do not give in for a few pounds! The weather is great now. Get out and take a walk. Exercise is known to help depression and this is how to fight back. It’s better than not doing anything. Keep eating good wholesome food and keep telling yourself you can make it! Exercise, good eating and a positive attitude will help you to turn this around in no time!

Hugs,
Debra

Hello Debra, I have been on Weight Watchers for the last 8 weeks and I have lost weight (10 lbs) but this week I gained 1.2 lbs. Although that is a small gain to some, it is major to me, I have been following the program perfectly and feel really discouraged because I joined to lose weight and not gain. I had another small gain at week 4, so one of the workers suggested that this is my body’s weight loss pattern…lose 3 weeks and gain on the 4th week. I left crying because I feel hopeless and felt her reasons was a crock of bull. I have over 119 pounds to lose and need to do it fast, as I am 43 years old and would like to have a baby, so time is a real concern to me. Do you have any suggestions on how I can lose at least 100 pounds by year end? I have also been working out 3 to 5 times a week walking in doors, at the beach and at the gym. Your input would be very helpful. Thanks.

First of all Merriet, thanks for taking care of yourself as I know how hard it is to get started and sticking with it. I had so many setbacks while losing my 140 pounds years ago and still work at it everyday. 

I wish I had all of the answers for you about losing weight and dropping the pounds and why we sometimes are successful and other times feel defeated. Here is what I can tell you… eating good healthy nutritious food and exercising 4-5 times  a week is the way to go. There is not a diet program that works long term or we would not have the obesity problem we have and we would all be thinner.

No one can tell you how your body works and especially someone at Weight Watchers who is not in a position to give you that advice. While I totally hear you and understand what you are going through you cannot give up on you, especially if pregnancy is the goal. This is a minor setback and you need to get past it. Move the mountains, face the challenge, fight back and keep moving forward! What gets us in this place takes a long time so have faith and take one step at a time. The alternative is to go backwards and you do not want to do that.

My suggestion is to work with a trainer to see how you can utilize your workouts and stay with Weight Watchers to weather this storm, but do not give up!

Hugs,
Debra

The idea of getting in shape and lowering body fat is great. But what if you are left with sagging skin, stretch marks, etc. Can you talk about these things or have a link on your website to educate one on both invasive & non-invasive solutions?

Dear Frankie,
 
That seems to be the question of the century for those who lose a lot of weight. Sagging skin is a big problem because once the skin is stretched out so far the collagen is broken and the skin will not go back to it’s original form. Exercise will certainly help but you can only do so much depending on how much weight and how much fat or muscle the person has.

Some non-invasive work can be done, as I know many who have had it and it has been successful. However, some sagging skin will need plastic surgery to tighten the skin…there is no way around this.

I had plastic surgery after my 140 pound weigh loss and it was the best decision I ever made. I have been very happy with the results and tell people if that is the avenue that they want to go, I am in favor of this. I suggest that you find a doctor who does non-invasive work and let them assess whether they can help. If they can’t help see if they can recommend a good plastic surgeon in the area.

Hugs,
Debra

I am 320 pounds and have never exercised. I am using your walking dvd. I love it but I cannot do it all. If I do 15 minutes and then do the rest while sitting is that okay? When I started a month ago I could only do 5 minutes.

Sara…first congratulations on having the courage to start exercising as I know how hard it is to get motivated but you are doing it and I am thrilled for you! This is your first step to better health and changing your life. I am so excited to hear about your progress and love that you have a plan. Five minutes to start is great and 15 minutes is even better. I love the fact that you wanted to do the entire video and had the great idea to sit and finish it. Once you are comfortable with that try to do 30 minutes standing and then before you know it you will be doing the whole workout with me and the girls!

Please let me know your progress and keep up the great work!

Hugs,
Debra

Angela in Brooklyn, NY asks

I have been doing your ShapelyGirl workout with Angel & Tanya. I need to loose about 60 lbs. How do you stay motivated especially when you crave certain foods?

Angela, first, let me say that you can lose that weight…take one day at a time. In the past when I craved certain foods, I just ate them and that got me in trouble all of the time because I had no limits. Today, I rarely crave junk foods because my eating patterns have changed. I learned that the better I ate the less I craved high fat, sugary foods. When I do eat high fat, sugary foods I only eat a little bit and that satisfies me. You need to learn how not to give in every time and eat mindfully. Think before you eat and make good choices most of the time and before you know it weight will be coming off. I lost 140 pounds and have kept myself a size 12 for years. That has been the biggest motivator for me. Hang in there, you can do it! Take it one day at a time.

Hugs,
Debra

Renea from Pasadena, TX asks:

Dear Debra, I am going to be starting nursing school in January and a lot of my time will be spent in class as well as studying. What are some satisfying (and quick) lunches that I can bring with me to school so that I am not tempted to eat at the sinful selection of fast food restaurants on campus?

Hi Renea,

This is a great question because it is so easy to put the pounds on while in college. I remember my graduate school days, I put on some pounds being stressed out and not caring what I ate till I gave myself that major WAKE UP CALL that many so desperately need.

Nursing school will be on the fast track but I do believe you can eat pretty well most of the time. I suggest that you buy a collapsible cooler at Target or Wal-mart and pack it every day with things like small cans of tomato juice, pudding, nuts, yogurts, fruit, cut up veggies for snacking.

For lunches, make some chili or a big pot of soup for the week. Grill up some chicken and make wraps for lunch or weekly make a big salad and every day grab a handful and put it in container.

Right now you will need to be on a schedule and food needs to be prepared so you do not eat JUNK all of the time. When I was in graduate school I did this and it worked…once in a while I would grab whatever but for the most part I ate well and got exercise in when I could. You also need to move and walk a lot.

I am so proud when I hear women getting educated, STAY FOCUSED ON THE GOAL!

Keep me posted,

HAPPY HOLIDAYS!

HUGS, DEBRA

Dear Stephanie,

Stephanie, breakfast is the most essential meal of the day.  A great healthy start will provide you with energy to get you through your day.

Here is a list of my personal favorites:
~Eggs
~Turkey Bacon
~Egg White Omelet
~Half of an English Muffin
~Cereal
~Oatmeal with Berries
~Banana
~Apples with Peanut Butter

You can mix and match these foods however you like but remember to be very mindful of your portions and ENJOY!

Hugs,
Debra

Dear Angela,  

Sarah from Fairfax, VA asks,

“Debra, how can I get my lower abs in shape without painful floor crunches?”

Dear Sarah,

Great question! The core, or abdominal area of the body, is considered the powerhouse. While there is no spot training, the core needs to be strong to protect the back because a weak core area can lead to a bad back. Pilates is the newest workout that really strengthens the core area. You can also do great standing exercises that really target the core area.

Hugs,
Debra