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FITNESS TIPS FOR 4/22/2003
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HOW TO LOSE WEIGHT AND KEEP IT OFF
Dennis M. Loya, JD., IFPA Certified Personal Trainer
There are millions of opinions on the subject of losing weight and I didn't
think I would feel the need to add to them until I was talking to someone
about losing weight and what they can do to "drop a few pounds". I
discussed with this friend about the issue of eating and exercising at a
"calorie deficit", and when her eyes glossed over I knew at that point
what I was saying was not making sense. So I have decided to write this
article to try to educate and inspire others to participate in a healthy
lifestyle.
People will try anything to lose weight I know people who are having their
stomachs for the most part sewn shut so that they can only eat a few
ounces at a time. I have seen and been part of a whole industry of drugs
for helping individuals find the "magic" solution to being the right weight.
Mostly I lament over the people making money from the obsession of
losing weight and placing unsuspecting/trusting individuals in harms way,
at the same time stealing their money by promising some talismanic cure
to obesity. The answer to losing weight for the average healthy person
seems so simple but is obfuscated by the self-appointed self-serving
pseudo-intellectual weight loss gurus. Here is the answer and you do not
have to climb a mountain to find it - one must eat and exercise at a calorie
deficit.
Eat less and exercise. I said this seemed simple, but not easy. To lose
weight requires this proven magic formula, you must burn more calories
than you take in, there is your magic formula in one sentence. There is
literally an industry of books, gadgets and videos that tell you what kind
of calories you should take in (low fat, low carbo, high protein, high fat,
eat in The Zone, eat for your body type, etc.). All of this is nonsense and
pointless if you are still eating more calories than you burn. One way to
facilitate calorie burning is to take in fewer calories and exercise to
augment the calorie burning process. Eat a balanced diet (remember that
Twinkies, cupcakes, and donuts are NOT part of any known food group)
consisting of less calories than you are burning during the day and you
will lose weight. The important thing to remember is that you eat less, not
eat nothing. You will lose weight slowly and safely but you must eat so
that your metabolism does not slow to the point where you are not
burning enough calories to lose weight sending your metabolism into
"starvation mode". If your body perceives a consistent large calorie
deficit as a threat, it begins to store fat to combat the "famine conditions".
Have you ever seen a fat triathlete or marathon runner? Probably not. The
basic premise is that whatever activity level you are at, increase it. If you
are a couch potato, start by walking around the block on a regular basis.
For your weight-loss workout, choose an activity or activities that you enjoy.
Options like walking, bicycling, aerobic dancing, stair climbing, golf, tennis,
jogging, and swimming are all great. Walking is a good option for many
people, and it's inexpensive and readily available to most and does not
place a lot of stress on your joints. When exercising, increase slowly and
gently and try to do enjoyable things because this is a total lifestyle
change and not some fad. The pivotal trait for success? Consistency.
Weight loss is best achieved by making long-term changes in diet and
exercise that become part of a healthy lifestyle. Small changes that cause
few disruptions in life are more sustainable and more likely to help you
keep those unwanted pounds from returning home to roost. In addition,
adding resistance training will help maintain the metabolic rate as
discussed in previous paragraphs. A simple weight lifting program two to
three times a week should make a world of difference aesthetically and
psychologically to encourage further weight loss. Exercise also
improves self-esteem, which may help you stick with your healthy
lifestyle habits. Finally, physical activity helps you feel better
regardless of how much weight you lose.
To burn more calories, those who currently exercise 3 days a week
should try adding a fourth day, exercising longer each day, or doing
both. In addition to your planned daily exercise and healthy diet, you
can lose extra pounds by adding more physical activity in general
to your daily lifestyle for instance take the stairs instead of the
elevator; walk to the store around the corner instead of drive.
If you want to lose fat, a useful guideline for lowering your calorie
intake is to reduce your calories by at least 500 kcal, but not more
than 1000 kcal below your maintenance level. For people with only a
small amount of weight to lose, 1000 kcal will be too much of a deficit.
As a guide to minimum calorie intake, the American College of Sports
Medicine (ACSM) recommends that calorie levels never drop below
1200 calories per day for women or 1800 kcal per day for men.
Even these calorie levels are quite low.
A complete program includes resistance training, aerobic training,
interval training (get winded and recover, get winded and recover),
cross training (alternating two different exercises on different days,
e.g. treadmill and exercise cycle), small frequent meals (5-6 small
meals per day; or a meal every two hours) containing high-quality
protein and carbohydrate, and low-glycemic nutrition (avoid a lot
of refined sugar, white flour, and highly processed carbs - focus
on carbs that exist in nature). Proper supplementation, particularly
post-workout whey protein or leucine, is helpful. Lots of water and s
ufficient rest are also a must.
Many of us still eschew serious weight training even though experts
insist it's necessary for optimal body composition. More muscle
equals less body fat over time. A pound of muscle requires at least
35 calories a day to function; a pound of fat only needs 1 or 2
calories. When you build muscle, you boost your resting metabolic
rate (RMR), so your body burns more calories, even when you're
asleep.
There are approximately 3500 calories in a pound of stored body
fat. So, if you create a 3500-calorie deficit through diet, exercise
or a combination of both, you will lose one pound of body weight.
If you create a 7000 calorie deficit you will lose two pounds and
so on. The calorie deficit can be achieved either by
calorie-restriction alone, or by a combination of fewer calories-in
(diet) and more calories-out (exercise). This combination of diet
and exercise is best for lasting weight loss. Indeed, sustained
weight loss is difficult or impossible without increased regular
exercise.
Accept that healthy and thin are not equal or go hand in hand.
Does anyone think that someone who is anorexic is a good role
model for a healthy look? Realize that genetics are a very
important factor in this equation. If your Mother and Father were
obese, you probably will be too, however that does not mean
something cannot be done to change that or it does not mean
you cannot live a healthy lifestyle which is inherent to a quality
life. Just remember that simply because a food exists does not
mean we are obligated to eat it. Really if you looked at it, there
is no reason for a donut to exist, especially a chemical laden
"low-fat" donut. Do not be a slave to the scale, listen to your
body and know your body, see if it feels healthy. Embrace
yourself and get healthy. Throw away the over-the-counter
diet drugs. This is not healthy.
Many weight loss diets and diet plans involving weight loss
pills or supplements encourage very fast weight loss, often
in excess of three to four pounds per week. This is both
unhealthy and ineffective. The average healthy human body
simply will not shed more than about 2 pounds of fat, per
week. But it will shed water, which is what most fast weight loss
is - WATER LOSS!
If your goal is fat loss, the scale is an extremely poor tool for
measuring progress, particularly when you are doing any kind of
weight training. Also, there is so much variation in water retention
and digestive contents that you really cannot get a useful reading
until your fat loss is significant as a percentage of your body
weight. The mirror is another poor measuring tool. Fat never
spot-reduces. It comes off in proportion to the existing fat layer.
Usually, the shoulders and upper body are the first to show visual
improvement, since these are the areas where the fat layer is
thinnest. Your "problem areas" are virtually never the first to
show improvement. But the progress will come if you don't
give up.
For the first few weeks, write down everything you eat - you'll
learn a lot about yourself, and your daily estimates may not
even be close otherwise. If you follow roughly the same meal
plan every week, it is definitely worth the effort to carefully and
honestly estimate the calories of your usual meals using a
measuring cup and an inexpensive food scale. If you do this
even once, you'll find that it's much easier to track your daily
intake accurately.
Permanent Weight Loss Tips
Here is a checklist of things that can be done:
1. Replace "full"-calorie food with low-calorie options (skim
milk vs. whole milk, low-calorie dressing vs. high-calorie
dressing)
2. Replace high-calorie condiments with low-calorie
choices (mustard instead of mayonnaise, salsa instead of
cream-based sauces)
3. Choose small servings (large portions may contain twice
the calories)
4. Eat "slow-down" foods (for example, an orange instead
of orange juice)
5. Drink lots of water;
6. Follow a daily food plan (impulsive choices tend to be
high in calories)
In short, get active, eat healthfully, be at peace with yourself, and
learn to accept yourself. The foregoing is the secret formula for
weight loss which is really not a secret at all. Do not be
disappointed, it is not easy, just get to work stop putting it off until
tomorrow which will never come. The sooner we take a healthy
view to weight and fitness, the better off we will all be. By counting
calories every day, you can expect to achieve effective long-term
results. Moreover, a complete record of your daily calories allows
you to use your feedback to more effectively control your weight
loss experience in many other beneficial ways.
Few people lose weight without occasional periods of
discouragement and frustration. Create an attitude of persistence
during times that you reach a weight plateau. In addition, some
people benefit from the motivation provided by weight-loss support
groups. Exercise, like a healthy diet, is a lifestyle adaptation that
should persist throughout life.
