Weight Management
Everyone's looking for the magical formula to lose weight, shed fat, and build muscle. And every year, there's a new diet book, diet product, diet pill, exercise gadget, and/or exercise philosophy promising quick and easy results.
A lot of us get really hung up on that number on the scale. But weight doesn’t tell you much about your health and fitness status, or even how you look! A crucial part of determining how much you should weigh has to do with what makes up that weight. For example, is your weight made up of a healthy ratio of muscle, bone, and fat? Knowing this can help you interpret your scale reading.
A lower body weight is not necessarily the goal to improve your health or enhance your appearance. Have you ever heard it said that muscle weighs more than fat? What that means is that muscle is more dense than fat. A pound of muscle weighs the same as a pound of fat, but muscle mass is more compact and only takes up 1/3 the space! If you go on a healthy weight loss program, which includes regular exercise, you will almost certainly gain muscle and lose fat. The scale may stay the same or may even go up, but you lose inches, since muscle takes up less space.
- Use up at least as many calories as you take in.
- Aim for at least 30 minutes of physical activity on most, if not all, days. To lose weight, do enough activity to use up more calories than you eat every day.
- Eat a diet rich in vegetables and fruits.
- Choose whole-grain, high-fiber foods.
- Eat fish at least twice a week.
- Limit how much saturated fat, trans fat and cholesterol you eat.
- Select fat-free, 1 percent fat, and low-fat dairy products..
- Cut back on foods containing partially hydrogenated vegetable oils to reduce trans fat in your diet.
- Cut back on beverages and foods high in calories and low in nutrition, such as soft drinks and foods with added sugar.
- Choose and prepare foods with little or no salt.
- If you drink alcohol, drink in moderation.
We can help you decide how to change your diet without creating cravings and still see the results that you are looking for. We make small changes in your diet so that you have time to adjust and this will create, long lasting effects to promote your health in your elder years.
“Health standards” reflect the percent of body fat that generally does not increase your risk for health problems. Excessive body fat, especially around the abdomen, can increase your risk for high blood pressure, diabetes, osteoarthritis, and heart disease. Young men who have greater than 22% body fat and young women who have greater than 35% body fat may be at greater risk for these health problems, independent of their eating, activity, and other lifestyle behaviors.
“Fitness standards” reflect the percent of body fat that generally results from greater physical training. A greater percentage of muscle and lower percentage of fat may improve strength, speed, endurance, and agility. However, dropping below 16% body fat for women and 5% body fat for men DOES NOT further increase your athletic performance or level of fitness. Instead, too low body fat can actually impair your physical health and performance.
Men and women need a certain amount of body fat to insulate vital organs, regulate body temperature, and ensure adequate production of sex hormones. In particular, women who restrict calories and exercise excessively may have a very low percentage of body fat and consequently have very low estrogen levels and stop menstruating. Because estrogen keeps women’s bones strong, women who stop menstruating are at much greater risk for stress fractures and a debilitating bone-thinning disease called osteoporosis.
Measuring Body Fat
There are many methods for determining body composition, including skin fold measures, bioelectrical impedance, and underwater weighing.
Calories
In order for your weight to stay the same, the energy (or calories) you consume should equal the energy (or calories) you expend. In most cases, it’s really a simple matter of energy balance: “Calories In” must equal “Calories Out.” “Calories In” includes what we eat and drink. “Calories Out” includes our resting metabolic rate, thermic effect of food, and physical activity. Your personal calorie requirement depends on these three factors.
The only way to lose weight is to create a calorie deficit. One pound of fat equals 3500 calories. o, in theory, to lose ½ pound to 1 pound a week, that means creating a deficit of 250 to 500 calories per day (either by eating fewer calories or burning more in physical activity). Decrease your intake slightly by 300-500 calories per day and increase your exercise level. Aim for about 0.5-2 lb. weight loss per week. If you are very overweight, 2 lb. per week is acceptable. But, if you only have a few pounds to drop, the rate should not exceed 0.5-1 lb. per week.
The only way to gain weight is to create a calorie excess. So, in theory, to gain ½ pound to a pound a week, that means creating an excess of 250-500 calories per day. Whether or not those extra calories go towards building muscle or body fat depends on whether or not you exercise. Of course, as with weight loss, genetic differences make it easier for some people to gain weight and harder for others. If your metabolism speeds way up every time you eat more, you may have to consume many more calories before you’ll achieve results.”
Personal Training
Do you need a Personal Trainer? Perhaps it would be a great idea! Especially if your personal trainer has years of experience and know what they are doing first hand from their experiences and their knowledge. They can help you exceed beyond what you think you can do. The biggest thing a personal trainer can do is be that person that can watch and see what you may be doing incorrectly. If you continue to do exercises improperly you risk injuring yourself.
Personal trainers can help anyone, regardless of physical condition or age. The first thing to do is decide what your goals are. Do you want to bulk up? Do you want to simply add some definition? Or do you just want to get in shape? Do you want to lose weight? Are you recovering from an injury and need to exercise? Do you want to improve your athletic performance?
A personal trainer can help with all that and more. This person is a coach, role model, educator and cheerleader who will customize a program to fit your needs, budget and schedule. Some people may want to use a trainer several times a week. Others may just want an occasional check-in with a trainer to get feedback. It's all up to you.
Personal trainers usually give you:
- A fitness evaluation. This is a series of tests - including cardiovascular, flexibility, muscle strength and endurance - to see what kind of shape you are in. Your trainer should ask about your health conditions, medications and exercise experience.
- A personalized exercise program. This is designed specifically for you. There is no one-size-fits-all approach.
- Supervised exercise. You are given one-on-one attention to make sure you are using proper form and technique and that you get the most from your workout without getting injured. The benefits of your program are explained.
If you have a chronic disease, such as a heart problem, or it's been years since you exercised, check with your doctor before beginning a program.
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