If You Want To Know More About Weight Management

I Have Several Friends On Diets That Seem To Work  We will never argue that diets don’t meet their overall objective….weight loss. We should however, clarify that weight loss in the case of dieting, is usually water and muscle loss not fat loss.  As you deprive the body of food, it begins to hold on to fat as a protective mechanism. The body then begins to use protein (muscle) as its major source of fuel.  Diets usually result in short-term weight loss. Weight is gained quickly when regular foods/ servings are re-introduced.

What About All of the Popular Diets?  More attention is paid to the “title” of the diet (i.e. Atkins, Zone or Hollywood) as if that particular diet has something magical to offer. – The truth is, most fad diets are a result of decreasing calories. – Fad diets usually accompany a decrease in vital nutrients

How Does The Food Guide Pyramid Compare to Other Diets?  There are many years of research to back the food guide pyramid. At present, its recommendations cannot be discounted.  What’s wrong with eating a variety of foods, eating little saturated fat and cutting back on “empty calories”?  Serving sizes are really important!  The top reasons Americans are overweight are: – Overconsumption of fat – Overconsumption of calories – Overconsumption of sugar  Don’t most diets recommend cutting back on these in a round-about way?

As I Get Older, I Seem To Be Gaining Weight  Welcome to the real world! The average person gains about 1 pound a year starting at age 25.  It’s not over yet though… take a look at your activity level – The main reason you are gaining weight is not because of your metabolism but because your activity level has declined. – Get off the couch now and commit 30 minutes to aerobic activity! Hint: If you lift weights, you will also increase your metabolism, which allows you to burn more fat at rest! – Cutting back 10 calories a day can prevent the 1 lb. weight gain

I Used To Be Muscular, Now It’s All Turned To Fat!  Contrary to popular belief, muscle does not turn to fat. Fat and protein (muscle) are both separate living tissues in the body. They cannot be “turned into” each other. – Remember: Too many carbohydrates, protein or fat can all be stored as fat  Muscle mass decreases with physical activity and age. This means that your body composition changes just by getting older & lying on the couch. You now have more fat and less muscle, giving the appearance that fat has turned into muscle. – Hint: To prevent this from happening, don’t forget to strength train at least 2-3 days/week

I Would Like To Lose Weight, What Should I do?  Let’s clarify that when you say “weight”, you really mean fat. Your goal is to lose fat.  What are you basing your weight loss on? – Instead of comparing yourself to others or always dreaming of wearing the smaller pair of jeans, base you weight loss goals on objective measurements –Body Mass Index- tells you your risk for disease –Waist-to-Hip Ratio- tells you your risk for disease –Body Composition- fat mass vs. lean mass  The best way to lose weight is a combination of diet and exercise

Use the BMI chart to find your healthy wt. Source: Principle & Labs for Fitness and Wellness by Hoeger & Hoeger, 8 th edition

What’s The Best Way To Gain Weight?  The best way to gain weight is to consume more “healthy” calories. By “healthy” calories, we mean low-fat, high fiber, complex carbohydrates, moderate protein and of course, water.  Try eating more often (4-6 times/day)  To clarify, your weight gain should be in the form of protein, not fat. For this reason, avoid high-fat foods (milkshakes and donuts).

My Metabolism Has Slowed, That’s Why I’ve Gained Weight  Resting metabolism (RM) is the amount of energy required during resting conditions to sustain proper body function – RM slows with strict calorie reduction in an effort to maintain a “setpoint” or an already established weight. – Metabolism (energy required to sustain life) slows about 1% per year (the same as bone density between the ages of 30 and 50 years).  The main reason people gain weight is because of a decrease in physical activity not because of metabolism

I’ve Dieted for Years. Why Don’t Diets Work for Me Anymore?  The body is highly resistant to permanent weight loss changes through caloric restriction alone.  When calories are restricted, the body activates its survival mechanism and slows its metabolic rate in an attempt to preserve fuel.  Try combining diet with exercise!

Why Do Some People Lose Weight Faster Than Others?  Men can usually lose weight faster than women – This is largely a result of increased muscle mass in men that assists then in increasing metabolism.  Untrained people will lose weight more quickly than a trained individual. – Part of this is simply due to the fact that a trained person is closer to their starting goal

The Process of Weight Loss  Weight loss is a process. It took months for the weight to creep on, it will take months for the weight to come off!  Safe weight loss in one week = 1-2 lbs.  Improved diet combined with exercise maintains lean tissue while reducing body fat  Studies show weight loss to be more dramatic with aerobic exercise

Exercise: The Key To Weight Management The roles of diet & exercise on weight loss. Notice the greatest weight loss was with diet and exercise. The effects of exercise (or lack of) on continued weight reduction. Notice that greater amounts of physical activity kept more weight off.

Which Is Better Cardio or Strength Training for Weight Loss?  Because fat is a major fuel involved in energy production, the most efficient way to burn fat is still through cardiorespiratory exercise.  At least 20 minutes 3-5 days per week  As muscle size increases through strength training, so does resting metabolism….by as much as 35 calories per day.  This means you are burning more calories at rest.  Sorry though, this increase in metabolism is very small when compared to increases from cardio

I’ve Been Physically Active for Years. Why Haven’t I Seen Any Further Results?  Remember the overload principle. The body must be progressively and systematically challenged to amounts greater than what it is normally accustomed to. – You can’t keep the same exercise program for years and still expect to see results. Your body gets used to the program!  Adjust your cardio and strength training program every 6-8 weeks to continually challenge your body.

The Upper Area of My Arm Continues To Wave “Goodbye” Long After I Stop  We all have certain body parts that we would like to lose fat.Unfortunately, you don’t get to pick the spot on your body to lose the fat (spot-reducing).  Cardio is still the most efficient way to lose body fat. Be persistent and patient while your body takes the lead towards fat loss in the areas of its choice.