Web Chat on Nutrition and Weight Loss with Dr. Nancy Hardt. (The following is an edited transcript of questions and answers from a web chat held on Wednesday, May 7, 2003 on WREG, News Channel 3)

Wednesday May 7, 2003 News Channel 3: Welcome to our chat today... our guest is Dr. Nancy Hardt, Director of the Institute of Women's Health at UTHSC, Professor of Preventive Medicine at UT College of Medicine. Dr. Hardt has done some research on Memphis health.

Q: Why don't you tell us about some of your findings?

Dr. Hardt: There are many health factors that determine whether we are healthy. Some of them are under our control. One of these is the amount of food we eat balanced with our exercise or use of calories. It is a lot more fun to exercise than to go hungry. What we need to do is find the happy medium. To eat healthier, start by drinking lots of water. It fills you up and it also allows you to distinguish hunger from thirst. Second, try eating more protein and less carbohydrates. You will find that the protein sticks with you longer.

Q: What was the name of the website where you said you could find out your BMI? I'm 150 and 5' 2", is that considered normal or high?

Dr. Hardt: Try the website to calculate your BMI. www.utmedicalgroup.com There you will need to enter your height in inches and your weight in pounds. The calculator does the rest.

Q: I've tried the Atkins diet, and it seems to help me a little bit. (I'm not as strict on limiting the carbs as the diet is, but I don't eat the empty carbs like white bread, potatoes, sugar, etc.) Sometimes I get indigestion-like pains since I started the diet. Could it be related to the diet?

Dr. Hardt: Indigestion can be from a lot of causes. The Atkins diet has a lot more fat and maybe milk than you are accustomed to. You could try changing to other foods and seeing if the indigestion improves. If that doesn't work, see your doctor.

Q: Thanks! I want to start walking. How many times a week do I need to walk and how many miles?

Dr. Hardt: Are you wanting to get fit or lose weight? Also, how much exercise are you getting now?

Q: I want to flatten my stomach. I look pudgy is a swim suit I’ve been dieting but it isn't working.

Dr. Hardt: Me too! This is a very painful time of year for some women. Our tummy is a combination of weight and muscle strength. If your weight is about right, try abdominal exercises. There are great tapes you can use, and a short abdominal workout gives results

Q: Where do I get those?

Dr. Hardt: Try Weight Watchers. They have a great way of helping us change habits. Try water -- drink lots. Many times we think we are hungry when we are really thirsty.

Q: When I do abdominal exercises it makes my stomach pooch even more. Why?

Dr. Hardt: While you exercise your stomach may bulge out. But when you return to your regular activity you will see results.

Q: How do you know if you weigh is what you should? That you are not overweight?

News Channel 3: You can calculate your BMI your body mass index on the calculators at http://www.utmedicalgroup.com.

Q: I want to know more about the abdominal exercises. Does walking help the abdominal area? I’ve been doing sits ups. It’s just making my stomach pudge out more. I’ve done dance aerobics.

Dr. Hardt: Keep at the exercises. Have you tried the tapes? Be faithful and in a couple of weeks you will see a difference.

Q: What tapes do you recommend?

Dr. Hardt: I really like the Richard Simmons seven minute workout. There are probably others. Any recommendations from you out there?

Q: Does walking help the abdominal area?

Dr. Hardt: Walking will help in all areas, but I supplement with abdominals for my pooch.

Response: Sit up and crunches should help.

Dr. Hardt: Situps and crunches are great. There are many modifications of them to keep it from getting boring. If you want cardio fitness, you need aerobic exercise and major muscle exercise. The targeted exercises work best if you have one trouble spot that doesn't respond to aerobics.

Q: OK. Thank you. my BMI is 24. I noticed that is on the border. Do I just need to be more careful in what I eat?

Dr. Hardt: Not bad. Try just eating one or two less gratuitous things per day. Could you give up one cookie or one bag of chips per day? how about alcohol? Could you reduce there?

Response: That's the funny thing... I don't eat sweet things, but I do eat chips every now and then. I don't drink; I have already lost some weight: in fact I have lost 2 pant sizes in a little over 3 months.

Dr. Hardt: Wow, you are really the expert here! Good luck maintaining your new weight.

Q: Thank you. It hasn't been easy ... I switched my drinks from regular sodas to diet ones. Is that one thing I should cut down on?

Dr. Hardt: Good for you. The sugar in soda is a very common source of empty calories here in Memphis and elsewhere.

Q: How do I get my thighs slimmer? How many sit ups should you do?

Dr. Hardt: There are great thigh exercises. Try walking on an incline. Try using ankle weights. Most exercise tapes include a variety of leg lifts that work. I love to ride a bike.

Q: How many sit ups a day should you do?

Dr. Hardt: I think it is not the number but the amount of time you spend on situps. If you can do 20-25 minutes a day you will see results. Don't forget your obliques!

Q: My mother is 80 years old and had arthritis, so she doesn't do much exercise except for sitting in her chair and trying to lift her legs up and down. She used to do a stationary bike but it started hurting her knees too much. She has high blood pressure and is about 30 pounds overweight. But she seems healthy otherwise and never seems to get sick. Is she considered unhealthy? What should I do for her?

Dr. Hardt: Get your mom a membership at Hope and Healing. There is a pool there just for women like her.

Q: I'm recovering from 3 broken fingers and having my hand in a splint for two months. The arm and hand are very weak. Any suggestions for strengthening exercises for one hand/arm?

Dr. Hardt: You really need to see a physical therapist. They will devise a set of exercises designed to help you regain all your function. If your doctor did not prescribe therapy, call and ask for a referral.

Q: I am trying to lose weight. What is the best type of exercise is best to reduce love handles and tummy? By the way, I've actually lost a lot of weight but having problems going from a 2 liter bottle to a six pack if you know what I mean?

Dr. Hardt: You may be the perfect weight, but muscle tone is what you crave. Have you tried lifting?

Q: How can you lose weight in your thighs? I'm not really overweight, just got a pooch from two kids and my thighs are a little big to where I cannot get my pants up.

Dr. Hardt: Walking on an incline, and using ankle weights and leg lifts to tone them up. You should combine that with losing weight.

Response: I hit the gym about 4 to 5 times a week and do both cardio and weights.

Dr. Hardt: me too. I find that my overall weight and my muscle tone make my clothes fit differently. Good for you. Do you exercise to a sweat? Also, are you increasing your weight and number of repetitions gradually?

Response: Yeah, I get nasty sweaty I have been sticking to medium weights and high reps.

Dr. Hardt: You are probably making progress, then. At some point you can increase your weights.

Response: I do tread mill and weights most days and then I do step aerobics two days a week - 25 to 30 lbs not sure really.

Dr. Hardt: That sounds like a well rounded program. Have you thought of adding the abdominals?

Response: I have been doing abs. I can see results everywhere but there.

Dr. Hardt: how long are you doing the abs? Also are you balancing with the back exercises? You need to put in 25 minutes on the abs and the back exercises that go with them

Response: Yes I do back I would say my routine is about 15 to 20 minutes.

Q: What about supplements like hydroxi cut and ripped fuel? Will that really help but more important is it safe? The commercial says it increases circulation.

Dr. Hardt: Is the product supposed to remove cellulite? I think the only way to get rid of cellulite is to exercise and lose weight.

Q: Do you think that Avon stuff works for your thighs?

Dr. Hardt: Not sure the Avon product will work without the nutrition and exercise changes.

Q: Is gardening a good way to exercise?

Dr. Hardt: Do you exercise to a sweat when gardening? The pulling weeds and bending is good.

Response: I don't get too sweaty but I sure feel it in my back and thighs later.

Dr. Hardt: When you feel that pain in your thighs after exercise, you are gaining tone and strength. Some say, no pain no gain. How far do you walk.

Q: I am not sure there is a track at my kids school and I walk it until I am tired. Probably about a mile or so I would say.

Dr. Hardt: Good. Keep increasing your speed a bit each day. Also, are you exercising to a sweat?

Response: As hot as it is, yes.

Q: Do step aerobics help? I have stairs at work that I could use?

Dr. Hardt: Stairs are great exercise. Avoid elevators. I have seen folks walk or run up and down the stadium seating at the high school football stadiums. That is a fabulous workout.

We are closing our chat. Thank you Dr. Hardt and News Channel 3 for the advice.

You can also visit the UT Medical Group web site at www.utmedicalgroup.com.

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