Equinox Fitness San Francisco Personal Training Tip: By Dawn Gravely
Stand in any supermarket checkout line and note the number of covers dedicated to who has lost (or gained) weight, how much and how fast. There are entire reality shows dedicated to the topic. Every week it seems, we are introduced to the newest and most amazing weight loss drug. Supplement after supplement and diet after diet are all touted as “guaranteed” to help you lose those unwanted pounds. Yet, Americans’ are getting bigger. According to a recent CDC report dated July 24, 2009, two-thirds of all adults and one-fifth of all children in the United States
are overweight or obese. Americais in the midst of an obesity epidemic.
So what is to be made of all of this and why is weight loss so difficult? The primary reason is that in spite of the number of infomercials dedicated to the issue, most of what is out there is misinformation. The website of the Centers for Disease Control and Prevention (CDC) states that Americans have “become ‘obesogenic,’ characterized by environments that promote increased food intake, nonhealthful foods and physical inactivity.” Or in other words, we need to turn off the infomercials and turn ourselves onto the facts. In essence, we need to reduce our food intake, start making healthier food choices and make time to exercise.
In the complicated discussion of diet and weight loss, there is one simple truth: 3,500 calories always equals a pound. Healthy weight loss means losing no more than one to one and a half pounds per week. That translates to removing 500 to 750 calories from your diet each day. Therefore any reduction in weight must involve a reduction of calories and an increase in physical activity. But before we reduce our food intake, we need to have a good understanding of what it is we are consuming. There is a lot of mindless eating going on: a casual walk past a candy dish, a glass of wine here or there, etc. Those miscellaneous calories add up. I strongly encourage clients to keep a food diary. This is an invaluable tool in the battle of the bulge. If you know what you are eating, then you can make well-informed decisions as to where to cut back. Once you begin keeping a food diary, the next step is to gain an understanding of how many calories you should be eating. A good place to start is with a nutritionist or nutrition consultant. Another good source is the Dietary Reference Intake (DRI) that can be found online. The DRI is the current system used by the United Statesand issued by the Instituteof Medicineto make nutrition recommendations for the general public.
While reducing food intake, we still need to make certain we are getting adequate nutrients. Nutrients include proteins, carbohydrates, fats, vitamins, minerals and water. This is the problem with fad diets. They are always deficient in one or more of the necessary nutrients. So while temporary weight loss may be achieved, long-term adherence to a “diet” is never possible and the lost weight returns. Therefore, for healthy weight loss and effective weight management, the word “diet” should be eliminated from the discussion and replaced with “lifestyle modification.” Which brings us to healthy vs. unhealthy foods.
Let’s compare a breakfast choice of a donut with a half of a cup of oatmeal. A Glazed Dunkin Donut contains 180 calories with 8g fat, 25g carbs, 3g protein and 4g trans fat. Quaker Old Fashioned Oatmeal contains 150 calories with 3g fat, 27g carbs, 5g protein and 0g trans fat. Additionally it has 4g of fiber and 10% of the recommended daily allowance of iron. So while both food choices are calorically similar, the oatmeal is nutritionally denser. Nutrient dense foods are essential for healthy weight loss and weight maintenance. The oatmeal will release sugar (glucose) into the blood stream gradually keeping insulin levels from spiking helping to sustain energy. The higher content of protein and fiber will help stave off hunger and reduce cravings. The donut, on the other hand, will definitely cause a spike in blood glucose triggering a corresponding rapid release in insulin. Rapid spikes in the hormone insulin signal fat storage and are followed by corresponding drops and subsequent hunger. Chronic roller coaster insulin levels are not only associated with obesity but with the development of Type II diabetes. Therefore, since calorie reduction is a necessary component of weight loss, choosing “healthy” foods, i.e., nutritionally dense foods, will bolster your chances of success.
Learn to read food labels. The fewer ingredients listed and the closer the food resembles to its natural state, the more likely it is a healthier choice. For example, although orange juice is rich in vitamin C, by choosing to eat the orange, you also get the pulp which increases your intake of fiber, and additional minerals and vitamins which are extracted when making the juice. Choose whole grains over enriched or multi-grain foods. And watch sugar intake, especially high fructose corn syrup. Choose leans cuts of meat and make sure to get your fruits and vegetables. I tell my clients to “Eat the Rainbow” daily, meaning minimally eat a fruit or vegetable representing each hue of the rainbow: red, orange, yellow, green, blue and purple. These foods are high in fiber, vitamins, minerals and anti-oxidants.
And finally but equally important is physical activity. Exercise will not only help you stay within your recommended daily caloric intake, it will increase your energy and boost your mood. More importantly, exercise is the best form of medicine. Exercise helps to reduce and may prevent chronic diseases such as hypertension (high blood pressure), high cholesterol, Type II Diabetes, cardiovascular disease, osteoporosis, and many type of cancers. In fact, the AHA states that physical inactivity is actually a risk factor for developing coronary artery disease. The American Heart Association (AHA) and the AmericanCollegeof Sports Medicine (ACSM) recommend that adults under the age of 65 get 30 minutes of exercise at 50% to 85% of maximum heart rate each day to maintain a healthy weight. There are also recommendations for adults over the age of 65, pregnant women and children, but exercise is right for everyone.
However, for weight loss, the AHA and ACSM state that 60 to 90 minutes of moderate physical activity may be necessary. Moderate physical activity means getting your heart rate up to where you are breathing hard but still can carry on a conversation and you are breaking a sweat. In other words, you have got to move. Also, these guidelines recommend both cardio and strength training. As a personal trainer, I cannot stress enough how putting on muscle helps to lose weight. First of all, a pound of muscle is significantly smaller than a pound of fat. If you don’t believe me, the next you are in a supermarket take a look at a pound of ground beef with 30% fat versus a pound of a very lean filet cut. Second, it takes more energy for your body to maintain a pound of muscle versus a pound of fat. Translation, individuals with lower body fat percentage burn more calories just while sleeping than those who have a high body fat percentage.
I realize that all of this may seem like a lot of time and a lot of effort. I am not going to lie to you – it is. But this is where a good personal trainer can make the difference between getting on and sticking with a good weight loss program or not. Not only will a scheduled appointment with a personal trainer keep you honest, but also a well-designed program will get results. A good personal trainer should evaluate your baseline fitness level and customize an appropriate program designed with your specific goals and any limitations in mind. A good training program will optimize your time and help you reach your fitness goals sooner. The investment in a good personal trainer will be your best ally in getting over that hump and ultimately, improving your quality of life.
Dawn Gravely is National Personal Training Institute Certified Personal Trainer and Nutrition Consultant. She is a Tier II Trainer at Equinox in San Franciscoand specializes in Weight Loss and Weight Management. She can be reached at hollywoodperosnaltrainer@yahoo.com.
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