There is some pretty great stuff in this CNN article about obesity and national security. Before you start reading, make sure to check out the author’s bio at the top of the page. This isn’t a battle of ‘world views’ as Sarah Palin thinks.
Recently, researchers in Finland made the discovery that some people’s bodies do not respond as expected to weight training, others don’t respond to endurance exercise and, in some lamentable cases, some don’t respond to either. In other words, there are those who just do not become fitter or stronger, no matter what exercise they undertake (Reynolds, The Workout Enigma).
This article outlines the seemingly disappointing results of a recent study in which 175 sedentary adults were found to have little physical improvements in response to exercise. I was not able to access the original study to read through all of the parameters, so I am only able to respond to the results highlighted in this New York Times article. The study participants were divided into a few groups and given different training regimes for a 21 week period– some combination of strength and/or endurance training. To my knowledge, the participants were only required to exercise 2x/week and I am not sure if the intensity of their workouts were monitored. Some people responded exceptionally well, while others had little improvements or even negative results in their health (huh?).
I am fairly skeptical of the information that is being gleaned from this study because I do not believe that people’s bodies are immune to change. I also don’t think that it is fair to expect results with no attention to nutrition or other lifestyle factors. No, you will not change your life by getting off of your tush for 2 hours a week and then returning to other destructive behaviors. The results are not startling and I’m not sure that this is much of an ‘enigma’ at all. I do, however, agree with the article’s acknowledgement of bio-individuality–that every person will have a unique set of responses to a given experience or stimulus. So, I’ll leave on a positive note and let you read through the rest of the article yourself.
But none of this means that if you once took up jogging or weight lifting and didn’t respond, you should take to the couch. It may be that a different exercise regimen would prompt beneficial reactions from your particular genome and physiology (Reynolds, The Workout Enigma).
photo credit: Ben Margolin
In case you haven’t heard about San Francisco’s proposed ban on McDonald’s Happy Meals, I suggest you take a look at these articles. Even among the health-conscience, it is quite controversial. The proposed law requires that, in order to include a toy in a meal, the food must provide a specific nutritional balance . Unfortunately, the requirements aren’t all that impressive and no one is very convinced that it will make a difference on the childhood obesity epedemic. I’m just excited that this proposal is provoking so much interesting discussion! It’s fun to get people talking about these issues, especially in regards to the nostalgic yet controversial Happy Meal. What do you think?
http://www.washingtonpost.com/wp-dyn/content/article/2010/10/02/AR2010100201664.html
http://www.businessinsider.com/4-reasons-why-san-frans-happy-meal-toy-ban-sucks-2010-11
http://markbittman.com/san-fran-happy-meals-are-getting-sadder
Photo Credit britain
Restoration
Do you ever feel like you are just barely keeping your head above water-like it takes constant, intentional effort to focus and complete tasks? We all know what fatigue feels like, but do you know about the impact it has on your body composition? I keep harping on the idea of needing to create an environment for change in your body. Essentially, you need to keep everything running properly in order for your body to make the changes you are asking it to make. Sleep is no exception. It is during sleep that your body recharges its batteries and brings restoration to your brain, muscles, organs, etc. If you don’t give yourself ample recovery time (from life or from exercise), then you will constantly be working at a deficit (and I don’t mean deficit in a ‘good’ way like I do when I talk about a calorie deficit for weight loss). Sleep deprivation is likely to make you feel defeated and can make it very difficult to stay motivated to stick with a weight loss program.
The Science
Cortisol is a stress hormone released in times of, well… stress. Sleep deprived individuals push their bodies out of a natural rhythm which influences when and how much cortisol is released into the body. When your stress hormones get ‘out of whack’ adrenal fatigue sets in and negatively effects carbohydrate metabolism (This article explains everything much more eloquently). Furthermore, disturbing your natural rhythm can have a significant effect on your appetite. Leptin is a hormone that sends signals to your brain that you are full and satisfied. Ghrelin is a hormone with the opposite task of stimulating hunger. Lack of sleep decreases leptin and increases ghrelin levels, causing insatiable hunger. On top of all of this hormonal confusion, many people will eat as a way of staying alert or in the hopes of overcoming fatigue. All of this really is a perfect storm for overeating.
Know Thyself
The next logical question is, ‘how much sleep do I actually need?’ This varies person to person, based on age, genetics, health, quality of sleep, etc. For healthy adults the range is usually somewhere between 6 and 9 hours. I am a firm believer that everyone has different sleep needs (even those within the same age group). I think your body will tell you when it’s happy or not. Of course you aren’t going to be excited to jump out of bed every morning and alarm clocks will always help to keep us in line, BUT no one knows your body better than YOU do. Keep in mind that a number of things can affect your energy level (including sleep, exercise and nutrition), so don’t automatically assume that you are tired because you aren’t sleeping enough. Trial and error, my friends. And, of course, never underestimate the power of a good afternoon nap!
Sweet dreams.
Disclaimer
** It is my belief that oversimplifying weight loss to a math equation or a basic diet plan can (and should be) offensive to many people. Everybody’s weight loss process is influenced by many different aspects of their humanity, not to mention complex hormones and chemical sensitivities in the body. People bump up against very personal roadblocks, both mental and physical. Being overweight (or having a difficult time losing weight) is not always about lacking self-control. Labeling it as such is belittling and ignorant. The information I’m presenting in this series is basic and generalized. I’m giving you a great starting point, but you should be willing to troubleshoot (with your doctor or another healthcare professional) when you hit a plateau or see a slowing in your progress. Don’t always assume that you are doing something wrong or that you are genetically incapable of achieving a healthy weight. And, of course, you should consult with your physician before beginning any weight loss or exercise program.**
photo credit Luc De Leeuw
Water, Critical for Success
Water is an extremely important nutrient. Yes, I said nutrient. It ranks right up there with the other macronutrients we know and love (carbohydrates, protein and fat). I have previously defined calories and the basic science behind weight loss, and now I want to talk about the role of water in keeping your engine running smoothly. Your body needs water to absorb nutrients and function properly. Water is a critical part of creating an environment for change in your body. Don’t expect to lose weight or feel healthy if you’re depriving your body of this necessary nutrient. You have got to give your body what it needs to live up to the demands you place on it. Keep in mind that thirst is often mistaken for hunger pangs, which can lead to overeating and weight gain. Drinking water helps you feel full and satisfied as well as more energized throughout your day (therefore, more likely to be active).
Defining Dehydration
It’s my belief that most people are chronically dehydrated, not necessarily to a dangerous point, but enough to have profound effects on their day-to-day wellness. Symptoms of mild dehydration are subtle and include: trouble concentrating, headaches, constipation, unregulated body temperature, muscle cramps, mood swings and general fatigue. Any of those sound familiar? Of course dehydration symptoms become much more extreme as the body continues to be deprived, but I’m addressing mild dehydration because it is more common and can be a serious obstacle in wellness and weight loss.
How Much to Drink?
There are varying perspectives on what is an appropriate amount of water to drink each day and some research even warns about over-consuming water. Unless you are consuming water to a place of physical discomfort, I’m going to assume that you are not over-consuming water. A good guideline is to drink half of your body weight in ounces of water. For example, if you weigh 160 pounds, you should drink 80 ounces of water each day (that’s about 2.5 liters). This is just a rough estimate; your actual needs will vary based on altitude, caffeine intake, activity level, diet, etc. It might seem like a lot at first, but it will easily become a habit when you feel the benefits of being properly hydrated.
Helpful Tips
Remember to drink more water when you exercise in order to replace lost fluids and prevent muscle soreness. Also, I cannot stress enough how important it is to increase water intake when eating high fiber foods. Fiber, without adequate amounts of water, will have undesired effects on your body (constipation and gas). I easily drink up to a gallon and a half of water every day, without paying much attention. According to the body weight calculation- I’m drinking more than 100 ounces above what is recommended for me (and I feel great)! Here are some helpful hints I’ve discovered for increasing water intake.
- Keep multiple water bottles around you (especially in the workplace) so that when one runs out, you have a back-up ready.
- Squeeze lemon or lime in your water for a refreshing twist (cucumber slices are nice, too).
- Drink herbal tea throughout your day. Herbal tea has numerous calming and healing properties and contains no caffeine.
- Many foods are great sources of water, specifically fresh fruits and vegetables-yet another reason to eat more produce!
- Enjoy sparkling or mineral water in place of other beverages (such as soda, juice or alcohol).
- Drink a large glass of water before each meal- this will keep your hunger in check and help with digestion.
Drink Up!
Disclaimer
** It is my belief that oversimplifying weight loss to a math equation or a basic diet plan can (and should be) offensive to many people. Everybody’s weight loss process is influenced by many different aspects of their humanity, not to mention complex hormones and chemical sensitivities in the body. People bump up against very personal roadblocks, both mental and physical. Being overweight (or having a difficult time losing weight) is not always about lacking self-control. Labeling it as such is belittling and ignorant. The information I’m presenting in this series is basic and generalized. I’m giving you a great starting point, but you should be willing to troubleshoot (with your doctor or another healthcare professional) when you hit a plateau or see a slowing in your progress. Don’t always assume that you are doing something wrong or that you are genetically incapable of achieving a healthy weight. And, of course, you should consult with your physician before beginning any weight loss or exercise program.**
photo credit Reiner Schubert
Weight Loss 101 links
Introduction
Calories In Vs. Calories Out
Determining Energy Needs
Diet and Exercise
Water
Sleeping Habits
Quality Calories
Two is Better than One
Diet and exercise are the magic duo for weight loss. They work together to improve body composition and overall wellness. You already know, that in order to lose weight, you must expend more energy than you intake. You’ve also learned that the more active you are, the more calories you burn. Great, but how come some people can lose weight without ever stepping foot in a gym? And why do magazines tell us that we can lose weight and still eat all of our favorite junk foods? I know, I know…so much conflicting information! Here’s the thing, some people will vouch for weight loss without exercise, only paying attention to nutrition. Other people exercise so that they can eat whatever they want. However, I believe that in order to achieve lasting results, you must focus on both diet and exercise.
Faster and Better Results
Think of it this way -sound nutrition is the foundation of weight loss and exercise is the expeditor. You can lose weight with just diet or just exercise, but I don’t believe your results will be as rewarding (or very long lasting). Generally speaking, when people lose weight by just restricting calorie intake, they lose a fair amount of muscle mass in the process. Losing muscle mass decreases your metabolism, which is exactly the opposite of what you want. Exercise increases your energy level and helps you burn calories faster. It also improves your body composition, metabolism and endurance. Paying attention to diet and exercise will give you faster results and better results.
Challenging Your Body
It’s important to understand that ‘exercising’ doesn’t mean you have to belong to a gym, run on a treadmill or follow the latest workout fad. The whole idea is to get your heart rate elevated (see Intensity Matters to find your training heart rate range) and challenge your muscles. The longer you keep your heart rate elevated and the harder you overload your muscles, the more energy you will expend. Find activities that you enjoy and remember that walking is a great place to start! And never underestimate the power of resistance training for weight loss (as well as bone and joint health). Even moderate-intensity weight lifting has amazing effects on your body composition and metabolism (See Why Weights? to learn more).
Bonus Calories
Following a reduced-calorie diet for weight loss can be very difficult. Adding exercise to your routine is a great way to increase your allotted number of daily calories (see Determining Energy Needs). This makes it easier to be social and enjoy treats now and then. Remember from last week, that the female example was able to eat about 500 calories more each day by adding exercise to her lifestyle. You can do a lot with 500 calories! That’s like a couple pints of beer or popcorn at the movie theater. Of course it would serve you better to eat slightly larger portions of good foods throughout your day instead of ‘splurging’ once in the evening, but hey- you deserve some treats every once in awhile! The point is that everything becomes more balanced when you add exercise to your reduced-calorie diet. The more balanced your lifestyle, the more likely you are to see long-lasting positive changes in your habits.
Disclaimer
** It is my belief that oversimplifying weight loss to a math equation or a basic diet plan can (and should be) offensive to many people. Everybody’s weight loss process is influenced by many different aspects of their humanity, not to mention complex hormones and chemical sensitivities in the body. People bump up against very personal roadblocks, both mental and physical. Being overweight (or having a difficult time losing weight) is not always about lacking self-control. Labeling it as such is belittling and ignorant. The information I’m presenting in this series is basic and generalized. I’m giving you a great starting point, but you should be willing to troubleshoot (with your doctor or another healthcare professional) when you hit a plateau or see a slowing in your progress. Don’t always assume that you are doing something wrong or that you are genetically incapable of achieving a healthy weight. And, of course, you should consult with your physician before beginning any weight loss or exercise program.**
photo credit Paula Bailey
Weight Loss 101
Introduction
Calories In Vs. Calories Out
Determining Energy Needs
Diet and Exercise
Water
Sleeping Habits
Quality Calories
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