Fitness Tip National Institute of Health Science

DIETING IN THE MILLENNIUM

The message isn’t new, Americans are among the most overweight people in the world. More than a quarter obese and another quarter needing to lose weight. Sixty five million people diet every year, a number which has been steadily increasing since the weight loss boom. An estimated 90-95 percent of weight loss participants will manage to gain it all back, and all within a one to five year period. But don’t blame yourself for the failure quite so quickly. There’s a reason why so many of us have managed to gain more back at the end of our diets than what we began with. There’s also a reason that we have increased overall fat as a nation in the past decade. Why this epidemic? Perhaps because we keep making the same mistakes over and over. Look at all the popular diets and you’ll notice common themes, they all tell you to cut calories! But isn’t that the best way to cut the fat? If it were true that last diet you tried would have succeeded, right?

Unfortunately fat loss is not a simple calories in Vs calories out formula. It never was. Let’s face it, eating 1500 calories of carrots is considerably less fattening than 1500 calories of Twinkies. The carrots hold a greater nutrient density too. Counting calories in fact is a useless practice because we have failed to identify how many calories we actually need to keep our body in proper physiological function. Calories are important. They provide us with the energy we need to survive. Calories also maintain us. We need a certain amount to keep our heart beating, brain thinking and body moving. We also need them so that our body will actually burn fat. Cut too many calories and the body believes its starving and will actually protect its fat stores and burn off its lean muscle, the very substance that burns fat. Here’s how it works.

When we cut more than 500 calories from our usual food intake the metabolism (the mechanism by which we burn energy) decreases. This is a protective function which preserves energy. That means we burn less because were eating less (even skipping breakfast can drop the metabolism 4-5 times lower). As a process of lowering our metabolism and burning calories at a slower rate, we feel slow and drowsy.

Next, our body begins to steal energy from its energy stores (but not fat, fat is life, its needed for survival). The most available energy store is stored sugar (glucose). However, sugar, stored as glycogen is bound by three times its weight in water. In other words, if your body takes sugar and uses it as energy (to compensate for decreasing caloric consumption) then the body must remove the water from the glucose so it can be used. For each gram of glucose that is used to replace the energy that we are no longer eating, three grams of water are lost. This water loss is eliminated from the body, and along with it, weight is lost. Not the kind of weight you were counting on though. You can also increase your protein and decrease your carbohydrates and amplify that water loss (a common trick played by weight loss companies). This is one very good reason not to weigh yourself, a loss in weight may not be fat at all.

It doesn’t take long for the body to figure out that it had better do something about this water loss, and fast. So it systematically stops itself from using as much glucose as it needs to. This makes you feel weak and irritable (now we feel slow, drowsy, weak and irritable, recognize those symptoms?). Most “experts” tell us the body goes to its fat stores now, and uses fat. Not true. Recall that fat is life and your body is in a survival mode, so the very last thing it will do is give up its fat. Your muscle is pretty abundant however! And you don’t really need it all to survive either. So your body uses it to convert into energy so it can keep itself functioning. The problem with that move is that muscle uses the lions share of energy metabolically. So when you lose muscle your metabolism falls dramatically. That’s good for surviving a famine, bad for buttoning your pants. Muscle burns fat, so lose muscle and you lose your ability to burn fat, which is what you were trying to do in the first place.

Next, the body begins to increase its fat absorbing ability. It figures that, since you’re not eating enough, it might as well improve its ability to store fat to ensure its survival. Meanwhile the metabolism has managed to drop itself to around the total calories you are now eating and you experience this frustrating plateau. You have a choice at this point. Cut your calories again and inflict further harm on your metabolism, or quit. Go back to your old diet and tell yourself you’re not genetically predisposed to model-like parts. Unfortunately, if you go back to eating what you consumed before your diet you will gain fat rapidly. You also have less muscle to fight the fat gain and fat cells that have mastered the art of self preservation by becoming expert fat absorbers. And so sing the litanies of the yo-yo diet syndrome.

The premise of fat loss is that one pound of fat equals 3,500 calories. To lose a pound, you must subtract a total of 3,500 calories from what ever is sustaining you now. In truth, you must burn off, or, not consume 3,500 calories that you didn’t need in the first place. Simply stated, if you’re body requires 2000 calories a day and you eat 3000 calories a day, eventually you will gain fat. But just because you are eating 1000 calories too much does not mean that in three and one half days you gain a pound of baggage. On the contrary, your metabolism will work overtime to attempt to burn it off, if you haven’t damaged it by cutting calories and losing muscle that is. This is accomplished by a specialized metabolism called the thermoregulation system, or, the system that burns off excess energy within the body.

What strategies should I use to boost my fat burning ability?

First, you must know how many calories your body requires. This way you can see how many calories you eat and see if there’s an excess. Do this by having your body composition taken at your local Fitness facility. A competent personal trainer will be able to tell you your body fat percent and something called your lean tissue mass. Lean tissue is everything on your body that isn’t fat. This represents the parts that actively burn calories (the keepers). Next simply multiply your lean mass by the number 16. This means that every pound of lean tissue mass requires 16 calories per day per pound (no need to add activity estimations into this formula, your lean mass should reflect how active you are). Once you have achieved a number, say 2000 calories, add 500 calories to it so as to allow yourself a reasonable range of calories throughout the day. Now, observe this rule: never eat less than your body needs to maintain its fat burning muscle! In other words, never violate the lean tissue mass rule, that is, don’t eat less than the lean mass times 16 number.

Once you have your Ultimate Performance Formula determined (LTM X 16), you can calculate your protein, carbohydrate and fat needs too. Simply follow the chart below:

______________________ X.65 = ___________ /4 = _______________

Ultimate Performance Formula % carbs Grams

______________________ X .15 = __________ / 4 = _______________

Ultimate Performance Formula % protein Grams

______________________ X .20 = __________ /9 = _______________

Ultimate Performance Formula % fat Grams

Next, you need to boost your muscle mass by an appropriate exercise program utilizing both cardiovascular and resistance training techniques. A certified personal trainer is perfect for this task since the trainer knows what you should do and when. Don’t get caught in the trap of investing in personal training and only using it once a week to stretch out that investment dollar however. This is one investment you want to use up as quick as possible. Think of it as a training program. If you were an athlete training for a competitive event you would probably train daily wouldn’t you? So why is losing weight any different? Use the personal trainer to help you through the resistance training three times a week, then use the other three days (rest for one) to do your cardiovascular training. Why so much? The answer is simple. If you want long lasting, habit forming results, you must invest some time and energy into yourself. You are a worthy investment that becomes more valuable over time in knowledge and wisdom. Time however is the trap. Time breaks down most things. If you leave a car un-attended and un-driven it rusts and becomes inoperable in a very short period of time. If you keep your car maintained however, it can last and last. Inactivity and weight problems are like rust is to your car. Over time it dulls performance, changes your looks and shortens your life.

Once you have determined your caloric needs, established a sound exercise program and you have determined your goals, you will need to develop some sound eating strategies. Simply follow these principles and your success is well on it’s way.

Sound Eating Strategies

The most successful losers (of fat), are not the hard core changers, but those who make subtle changes that they can live with long term. If you’ve always envisioned losing body fat as a miserable existence of tofu and water, you’ll be surprised and encouraged by the following tips-and by the way, they really work!

1. Start your day strong. Don’t skip breakfast and lunch so you can stock pile for dinner. People who eat breakfast boost their metabolism and are generally less hungry throughout the day.

2. Eat smaller meals more often. The average body can handle around 700-900 calories per meal without storing any excess as fat. So try grazing throughout the day on low-fat high-fiber food selections. Try adding a fiber supplement to help increase your fiber and curb your appetite. One of the best is called Bios Life 2, it has scientific backing to help you curb your appetite but also helps you lower your cholesterol too. For more information see www.rexall.com/nihs.

3. Slow down. We often eat on the run, or just grab a bite when we can. When we do, we may end up overeating. It takes about 20 minutes for your stomach to tell your brain you’re full. So slow down, enjoy your food and enjoy the rest.

4. Eat because you need the food. Sometimes we eat because of where we are, not because we’re really hungry. Some people eat because they’re bored, others because they want to be polite or because everyone else is eating. Don’t be afraid to say “no”, or at least try to substitute high fat, high calorie foods for low calorie, highly nutritious foods.

5. Watch when you eat. Some of us starve ourselves all day then can’t sleep at night until they raid the refrigerator. If that’s you, make an effort to balance your meals throughout the day. Try not eating meat after 5 PM though. It takes extra digestive time to break it down and absorb it. You may want to leave at least six hours of waking digestion time before you go to sleep after meat consumption.

6. The closer you get to bed time the higher the fiber and lower the fat and sugar that snack should be.

7. Eat complex carbohydrates over simple ones. Complex carbohydrate choices are fruit, vegetables, breads and pasta. Simple carbohydrates or sugars are candies or sweeteners such as fructose, glucose, dextrose, lactose, galactose, maltose, and sucrose. Notice they all end in ‘ose, avoid these if you can.

8. Eat a variety of foods. Use the food pyramid as a general guide to good eating habits. A varied diet in moderation offers the best hope for losing weight and keeping healthy. Choose entree's that are steamed, poached, roasted or cooked in their own juices. Fish is almost always a great choice. Pass up anything fried or sautéed.

9. Cut down on your fat intake. Forget good fats and bad fats, all fat is fattening. If you want to win in the battle of the bulge try trimming fat off of meat before cooking. Cook chicken skinless and boneless, stay away from thick, rich sauces, and stick to ones that are thin and stock-based. avoid béarnaise, hollandaise, beurre blanc, or anything that sounds like a gravy. Choose red pasta sauces like marinara over white sauces.

10. Always have your salad dressing on the side. Eat light dressing if you can or better yet try lemon juice, plain vinegar, or buttermilk dressings.

11. If you feel like dessert try a sorbet, sherbet, fat-free or low-fat frozen yogurt, better yet have some fresh fruit.

12. Limit your consumption of salt-cured, smoked and nitrate-cured foods. These foods have been linked to higher incidence of diseases such as cancer, especially esophagus and stomach cancers.

13. Supplement your diet with high anti-oxidant supplements like fruit and vegetable infusion (see www.rexall.com/nihs.) . Antioxidants help to fight free radical damage that causes disease and infections.

14. Limit your consumption of alcoholic beverages and avoid smoking or

smoke filled areas

15. Have fun! Recognize that your program will have good days and bad days. Just try to get through the bad days as best you can. Try not to limit your food choices during holidays, special occasions or celebrations. If you watch what you eat 360 days a year, you should be able to enjoy your special occasions without guilt.

16. Exercise. It burns calories and curbs the appetite, and it’s next to impossible to lose fat without it. Compliment your exercise program with personal training.

17. Set goals. Then set objectives under those goals which are specific, measurable, realistic and timed. Reward yourself for reaching your short term goals with things that you like to do. Reward yourself with something bigger when you reach your long term goals. Determine your rewards before you start your program.

18. Take action! Educate yourself on the benefits of fitness and concentrate on the feeling you will get after you exercise, and after you reach your goal, not the excuses you have before you exercise which prevent you from taking action. When your daily tasks are in line with your written goals, you will achieve a high measure of success. Create a clear and burning vision of living your goal.

19. Try maximizing your success by exercising with a personal trainer. The trainer will maximize your workout results, keep you motivated and help you keep accountable to yourself.

20. Do something over nothing. Even 5 minutes of exercise is better than nothing at all

21. Check with your health care provider before you begin an exercise program. Make certain you are fully prepared to achieve the results you deserve.

The secret to success is action

Daily Food Balance

Date: ______________________

Time

Meal

Food

Portion

Kcal

CHO. gram

Fat. gram

Protein. gram

8am

B.

Yogurt, fruit flavored (example)

1 cup

225

47

3

2

Totals

%

%

To determine your percent of food consumed first total the calories. Then multiply the gram weight of each column by: Protein 4, Carbohydrates 4, Fat 9. For example, if you have 100 grams of protein you would do this: 100 X 4 = 400. This means that you had 400 calories of protein. To determine the percent divide the calories from the protein, carbohydrate or fat by the total calories consumed that day. For example, if you had 1500 calories that day and 400 calories were from protein you would do this: 400 / 1500 = 26.6. You therefore consumed 26.6% protein.

Drink eight, eight ounce glasses of water daily.

References

American Cancer Society. An eaters guide to preventing cancer.

Environmental Nutrition. New emphasis on weight control: Aim for best, not lowest weight. 18:3 March 1995

Environmental Nutrition. Simple strategies for eating right-anytime, anywhere. Flynn, M. 1995. pp2.18:3

Clark, Nancy. 1996. Physician and Sports Medicine. Nutrition Knowledge: answers to the top ten questions. pp15.24:10

Spennewyn, Keith. Midwest Region Newsletter. July-August 1994. The “D” word.

Wadden, T.A., Van Itallie, T.B., and G.L. Balckburn 1990. Responsible and irresponsible use of very-low calorie diets in the treatment of obesity. JAMA 263(I)83-85

Stern, J.S., Titchenal, C.A., and P.R. Johnson. 1987. Obesity: does exercise make a difference? In “recent advances in obesity research”. Berry, E.M., Blondeheim S.H., Eliahou, H.E., and E Shafrir. (Eds) pp337-349

Brownell, K.D., and J. Rodin. 1994. The dieting maelstrom: is it possible and advisable to lose weight. American Psychologist. 49(9) pp 781-791.

Spennewyn, K.C. Fitness Facts Magazine. 1988. High sugar, high fat diets-why they make you fatter. pp5-9

Rodriguez, N. 1992. The exercise/weight loss paradox. IDEA TODAY (3) pp20-26

Spennewyn, K.C. 1990. The principles of weight control. Personal Training Certification Training Course.

Kaats, G.R., Wise, J.A., Hesslink, R., Pullin,D., and W. Squires. 1997. The fallacy of using scale weight (SW) and body mass index (BMI) to evaluate the efficacy and safety of nutritional ergogenic aids. Canadian Journal of Applied Physiology. (October 1997)