Expert: Dr. Bret L. Emery - 4/18/2007

Question
QUESTION: hey i was wondering how much pounds can i lose by june 27? also i hear people say i should eat 1400 calories but i barely eat that and I'm gaining weight why is that? for example i get up at 1pm eat something at about 3pm then i eat dinner at like  
8 or 9pm then i go to sleep at about 5am but i don't exercise so why am i gaining so much weight?
ANSWER: Hello Nicole,

The reason you are gaining weight, even with the low calories is due to the down regulation of your metabolic system.  I bet you may have heard the term metabolism, or heard someone say, "I have a slow metabolism."

Now, about the metabolism.  Metabolism is the energy required to perform all of the body's functions, such as heart beat, cellular repair, body temperature regulation, and digestion of food.  Our metabolism is not set, but rather it fluctuates based upon a whole host of factors.  One of the largest contributors to metabolism is caloric intake.  When the body goes for a long period without calories it senses the lack of calories and as a means of survival, slows down bodily processes such as hair and nail growth, wound healing, and even lowers the body temperature.  

You need to be eating small meals about every 3 to 4 hours.  This means you will be eating 5 or 6 times per day.  These frequent feedings will increase your metabolism and rev up your body to burn fat.  The meals should be small 200 to 240 calories each.  Do not eat a meal that is more than 300 calories.  if you do, you body will store the extra calories as fat - not something we want to have happen.  In order for the body to lose weight there has to be a calorie deficit.  Keep an eye on your overall calories to make sure you are creating that daily deficit.  Do not let your calories go below 1,200 per day, as this will send a signal to the brain and the body will go into "starvation mode".  The metabolism will slow down and the body will store fat.  If you have been eating below 1,200 calories this may be why your weight has increased.  

You also mentioned that you do not currently exercise.  One of the best ways to "jump start" a slowed metabolism is with exercise or any form of physical activity.  I would start light with walking or some moderate form of cardiovascular conditioning.

So lets say you take my advice above and start eating frequent small meals and add in some form of physical activity.  You can expect to lose 1 to 2 pounds per week.  That would mean that by June 27th (10 weeks) you would lose up to 20 pounds.  This is the healthy amount of weight that could be lost in that time frame.  If weight is lost any faster, it will most likely come back on.

Nicole, really make an effort to try the above suggestions.  Commit to do it for just a week, and see if at the end of the week that you don't just look better, but also feel better.  You can do it, and by June 27th you can be 20 pounds lighter!

Please let me know if I can provide any additional information, and thank you for the opportunity to serve you.

Best of health,
Dr. Bret



---------- FOLLOW-UP ----------

QUESTION: what if i was to eat 750-800 calories a day and work out six times a week will a be able to lose 40 pounds by then?

Answer
Hey Nicole,
I can say that maybe you could lose 40 pounds by June 27th if you only ate 750 to 800 calories a day and worked out 6 days a week - BUT - I guarantee that you would feel horrible, would have totally shut your metabolism down, and then would begin gaining back all the weight and more.  Yeah, it stinks that there is not a short cut to fast weight loss.  At least no one has invented it yet.  Maybe someday there will be a "magic pill" or some amazing surgical intervention.  However, for now, if you want to lose weight AND KEEP IT OFF - sensible dieting and exercise are the answer.

Give nutrition and exercise try Nicole.  Remember it is not what you will accomplish that matters, it is the person you will become during the process!  You can do it.

Warmest Regards,

Dr. Bret
doctoremery.com