How Can I Lose the Holiday Weight?

Q: I gained some weight over the holidays and am concerned that if I don’t take it off right away, I won’t ever lose it. It’s only a few pounds so I’m tempted to try a crash diet. Do you have any suggestions?

A: Crash diets appear to help you lose weight by causing dehydration and are short-lived. To lose one pound of fat, 3,500 calories must be removed from your diet, either by exercise or cutting calories. Since most people ingest about 2,000 calories a day, it takes about a week to lose one pound through diet alone, and the body often responds to severe calorie restriction with cravings and overeating. To lose a few extra pounds quickly, eat most of your calories early in the day and have a small dinner (no more than 400 calories) based on lean protein (one-third of your plate) and vegetables (two-thirds of your plate), and burn off 300 to 500 calories a day with exercise.