DIETICIAN Arlene Normand answers your questions on food, weight loss and exercise.

Now that I am taking up strength training, should I increase my protein intake to build more muscle?

To build muscle, you need adequate protein in your diet, but you do not need more protein than carbohydrates. Most Australians get more protein than they need anyway.

Years ago body builders were known to wolf down T-bones and drink raw eggs in their mission to consume more protein. Today, they are instead turning to high-protein powders and milkshakes, protein bars and tablets but this is totally unnecessary.

Weightlifters need a little more protein than other people, but due to their greater food intake, they are getting the required amount. In addition, strength training, like any endurance athletics, requires extra calories, but most of these should come from carbohydrates.

Exercisers need a healthy, balanced diet just as everyone else. Also ensure you remain hydrated in this hot weather.

I have about 12 alcoholic drinks a week, but usually over two nights. Is this bad for my health and how fattening is alcohol?

Alcohol has no nutritional value. One gram of alcohol has seven calories whereas one gram of carbohydrate or protein has only four calories – so it is calorie dense, and all of these are empty of nutrients. You are basically wasting healthy calories on such a high intake.

In addition, your pattern of drinking is not healthy for your liver – binge drinking is not recommended, despite being popular nowadays. It is better to spread your alcohol consumption over a week than to drink it only on weekends.

If you drank two standard drinks a night, it would unlikely affect your health, and make sure you eat when you drink!

I have been told that if I lose the weight around my stomach I will lower the risk of getting diabetes and also lower my cholesterol level. I am struggling to diet, so should I have liposuction instead?

Losing weight on your stomach should result in positive outcomes as far as the risk of diabetes, lowering cholesterol and lowering your risk of heart disease. Losing weight is hard work, and adhering to better eating patterns and an exercise regime is essential to improve your health.

The shortcut of liposuction appears not to have great results in lowering cholesterol. In fact, the New England Journal of Medicine showed that the procedure did not lower the risk at all. This can be explained by the fact that liposuction probably removes the fat cells under the skin but not in the other tissues or vessels.

Your appearance will look great, but your blood lipid profile will remain the same. There is no easy shortcut; good health involves making permanent lifestyle changes.

Will doing weights help me become stronger, more toned and improve my body?

When you do weights you become stronger, and the spin-off is getting more toned. As your muscles strengthen they become more toned, which is one and the same thing.

When muscles develop strength they get denser, which makes them look leaner and they also take up less space, which makes you look thinner than if you had fat and weaker muscles (your clothes will get looser). When you hear people say that fat turns to muscle, or vice versa, this is incorrect. Exercise will result in you losing fat and building muscle.

I’m 15 years old and a little bit overweight. What should I do to get healthy?

You need to make lifestyle changes -– both to your eating and exercise regime but are lucky that you are at a great age to make changes to lifestyle habits. Don’t “diet”, rather make small changes progressively which will result in eventual weight loss.

Eat six small meals a day as this prevents you from getting hungry, keeps your metabolism working, and maintains your blood sugar level throughout the day. Keep your portions small, and learn to leave food on your plate.

Your food must be tasty and you must enjoy it, but be aware of the choices you make and the quantities you are eating. Eat slowly as it takes about 20 minutes for the message to get from your stomach to your head that you have eaten.

An extremely important element is exercise – at your age you should be doing an hour exercise every day – walk, swim, gym or run.

Arlene Normand is a dietician based in Rose Bay, Sydney. Email questions to health@jewishnews.net.au or visit www.arlenesway.com.au.