Hi Sue,

I am 21 years old, 183 cm, and weigh 62 kilos. I have lost about 50 pounds in the last two years. My problem is that I am uncomfortable with my weight. I am trying to lose more. I do so by trying not to eat more than 10 grams of fat a day. I eat an endless amount on fruit. Most of the time, I eat fish and vegetables. The only oil I eat is olive oil, but I try to stay away from that, because, well, it's oil. I eat a lot of bread -- plain bread, with nothing on it, and I don't think this is a good idea because it turns into fat in my system. I was told not to eat meat with bread (or potatoes) and to eat fruit before dinner. I leave four hours from dinnertime to bedtime, so I can digest properly. All of this, but I still have extra weight. Could you tell me what I am doing wrong?

Thank you,
Anastasia

Dear Anastasia,

Congratulations on a fantastic weight loss. Although I do not generally operate using the metric system, I did convert the numbers that you gave to me for your height and weight. If I have done the math correctly, you are a little over six feet tall, and weigh about 136 pounds. In comparing your height and weight to the Chart of Healthy Weight Ranges reported by The Advisory Committee on the Dietary Guideline for Americans, 1995, you actually fall below the healthy weight range by a small amount. This may be healthy for you, but it may also be time for you to reconsider your reason for wanting to lose more weight. A better measure as to whether or not you are at a healthy weight, is to measure your BMI or Body Mass Index.

BMI factors the amount of body fat that you have. A higher percentage of body fat puts you at a higher risk for health problems. Here is how you determine your BMI:

1. Convert your weight to kilograms (pounds/2.2 = kilograms)
2. Convert your height to meters (inches/39.37 = meters)
3. Calculate your body mass index by dividing your weight by your height squared (wt. in kilograms/(height in meters)(height in meters) = BMI
   Your BMI would be figured this way:
   62kilos/(1.8 meters)(1.8 meters) = 62/3.24 = 19

Not good with math? That's ok, we will crunch the numbers for you with the Health Calculator.

A BMI of 19 is considered very low risk for health problems related to body weight. According to the National Center for Health Statistics the following BMI risk categories were developed:

• BMI 20-25 = very low risk
• BMI 26-30 = low risk
• BMI 31-35 = moderate risk
• BMI 36-40 = high risk
• BMI 40+ = very high risk

Because two measures put you at a healthy weight, if not a slightly underweight condition, I think you should reconsider your need/desire to lose more weight. Although dietary recommendations recommend a low fat intake, still, some fat plays an important role in your diet by providing essential fatty acids and fat soluble vitamins. You should make an effort to keep some fat in your diet.

I suggest that you get a copy of the Food Pyramid ( just check the side of almost any cereal box) and follow those recommendations for your daily food intake. Bread is a great staple in your diet, just be sure that it is whole grain so that you get the fiber and the vitamins. Keep on eating plenty of fruits and vegetables, and add lots of low fat dairy products to your daily intake. At your age, the calcium is very important for you future bone health. If you choose to eat meat, choose the lean varieties. Continue to include a couple of servings of fish each week, as it will supply you with some essential fatty acids. Don't worry about what combination you eat foods in. Many diet fads have come and gone that try to make claims that some foods should not be eaten with others, for whatever reason. No scientific research will support their claims. A little meat eaten with bread is actually a good idea since the protein in the meat will compliment the protein in the whole grain.

If you are concerned about your weight, I suggest rather than trying to lose more, why not take up a healthy exercise routine. Women who exercise regularly have a healthier body image, regardless of their body type, than women who do not. They also enjoy a multitude of health benefits that go beyond the more firm and toned body that is inevitable with that great habit.

Thank you for writing. I know that I did not answer your question on how to lose more weight, but I believe that to do so would be to give you unhealthy advice.

Sincerely,
Sue Gilbert