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Nancy Clark, MS, RD
Ms Clark is director of Nutrition Services at Sports Medicine Brookline in the Boston area. She is a fellow of the American College of Sports Medicine, a fellow of the American Dietetic Association, and a member of its practice group, Sports and Cardiovascular Nutritionists (SCAN).
© 1998, by The McGraw-Hill Companies, Inc. Permission to photocopy Is granted for educational purposes.
If you are overweight, you probably already know that you should invest in your health by adding exercise and losing body fat. Excess weight can be a hazard to your health because it can increase your risk of having such health problems as diabetes, high blood pressure, colon cancer, and heart disease) To safely and effectively lose weight, you need to take a two-pronged approach: Take in fewer calories and expend more calories. It may sound simple, but for many people it isn't. Here are some tips to make it work for you.
To lose weight, you need not starve yourself (which isn't healthy for many reasons). Instead, create a calorie deficit of about 20% less than what it takes for you to maintain your current weight. That is, if you weigh 200 pounds and maintain your weight on about 3,000 calories, an appropriate calorie intake would be about 2,400 (20% less, or .80 × 3,000). This deficit is far more generous than most commercial diet programs that inflict 800- to 1,200 calorie diets (and show poor long-term success). You'll he better off making simple changes that contribute to a smaller calorie deficit, so you'll have the energy to add exercise.
Losing weight with diet and exercise is healthier than only dieting because if, for example, you eat 800 fewer calories on a restricted diet, you will most likely eat fewer vitamins, minerals, and other nutrients that you need. The better bet is to add 400 calories of exercise and subtract 400 calories of food, yielding the same 800-calorie deficit.
Reducing fat intake is the best way to cut calories. This means choosing less butter, margarine, mayonnaise, fried foods, oily foods (salad dressing), and creamy foods (ice cream, rich sauces). Your body can easily store excess calories of fat as excess body fat. Plus, saturated fats (from animal products like greasy meats and rich cheeses) can clog your arteries and contribute to heart disease. But you can still enjoy a little fat in your diet - in particular the more healthful fats such as olive oil. The key is moderation, rather than elimination.
Another way to cut calories is to reduce nutritionally "empty" calories from sugar and alcohol, Sugary foods (soft drinks, jelly beans, sugar in coffee) can add up quickly, particularly if you drink the equivalent of three or four cans of soft drink per day (150 calories per can). Alcohol also packs a punch: Each 12-ounce can of beer or 7-ounce glass of wine adds about 150 calories. Your health will benefit if you replace those empty calories with calories from wholesome grains, fruits, vegetables, low-fat dairy foods, and lean protein-rich foods. These should be the foundation of your diet.
Instead of making drastic changes in your diet, gradually cut back on extra foods (sweets, fats, alcohol) and then progress to swapping high-fat items with lower-fat choices. Try making one change per week. For example, in week 1 you could switch two cans of regular soft drink for two cans diet soft drink-and save 300 calories. For week two, you could trade two donuts for one bagel with jam, and save 300 calories. The next week, a double-bacon cheeseburger lunch replaced with a lean roast beef sandwich with reduced-fat salad dressing would save you 300 calories. This gradual approach is easier to maintain, leaves you feeling less denied and deprived, and gives you time to learn to prefer diet healthier foods.
Exercise is a powerful tool in promoting good health and preventing disease. It can help you by burning calories and thus reducing body fat; lowering blood pressure; reducing the risk of heart disease, stroke, and diabetes; reducing stress and anxiety, building muscle and boosting metabolism; and improving physical fitness and overall well-being.
If you aren't exercising, you may think there are too many barriers in your way. Perhaps you hate to sweat, have no time or energy, are worried about injuries, or live in an unsafe neighborhood. But for every excuse not to exercise, there is a better reason to exercise. You may be currently in the "I hate to exercise" mode, but your attitude can change with time (see "Stages of Change," at right). Try to keep focused on the behests of being active, rather than clinging to the barriers. People who exercise tend to feel better and adhere to their diet programs better.
Maybe you are starting to think about exercising but don't know where to begin. Exercise scientists used to preach that you need 20 to 60 continuous minutes of aerobic exercise 3 to 5 times per week. This recommendation is fine for people who are fit, but can be overwhelming for someone who is out of shape. Any activity is better than nothing. Simply being as active as you can, as often as you can, makes a big health difference. One or 2 minutes of activity here and there throughout the day can add up to the recommended minimum of 30 minutes of activity per day.
Some simple ways to be more active include:
- Parking your car at the far end of the parking lot
- Taking the stairs instead of the elevator · Walking around during TV commercials
- Walking to a nearby store instead of driving
- Socializing with friends during an evening stroll
- Doing more gardening or lawn work and
- Playing with your children rather than watching TV
The trick to successful exercise is to implement changes that you can manage. For example, if you "hate to exercise," a 4-mile running program will be too daunting. Your health campaign should start with small changes--from walking around the living room after each TV program, to walking around the block, to walking to the store, to going on daily walks.
As you become more active (assuming your doctor has given you medical clearance), you might want to investigate community exercise programs. Some likely places to start are the local YMCA, health clubs that have programs for overweight people, or shopping malls that have walking programs. And if you have, the financial means, you may want to consult a personal trainer who, can design a program just for you. Your local health club can help you find a certified personal trainer.
Exercising with a partner can make you feel more motivated and if safety is a factor, more secure. You may find that you want to branch out and try new activities, such as swimming, water aerobics, bicycling, or hiking.
In addition to aerobic activity weight lifting and other exercises that build muscle are being recommended more and more to aid in weight reduction. Because most calories are burned by muscle, the more muscle you have, the more calories you burn - and the more body fat you can lose if you maintain a calorie deficit. Plus, stronger muscles can help you better enjoy exercise. If you are worried that weight lifting will leave you looking like a bodybuilder, relax. It takes a lot of lifting and the right hormones to become that muscle-bound.
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