Key Insights on Lifelong Weight Control
By Rick Allen, DC and Chuck Goldberg, MD
Lose Fat, Not Muscle
Successful weight loss is not just a matter of losing pounds. The emphasis needs to be on abandoning body fat and avoiding loss of lean body tissue, primarily muscle mass. Why is this the key to long-term success? Because muscle requires 15 times the energy compared to fat to survive (7.5 Calories per day for muscle versus 0.5 calories per day for fat). The more lean tissue, the more calories one can consume once desirable body weight is achieved.
Overall, a moderate diet of at least 1000 calories of high quality food per day and exercise is clearly the best approach because 80% of the weight lost is fat. This plan protects lean body mass, which is critical to keep from gaining the weight back again.
Lean on Exercise
Exercise in moderation is essential. It burns calories, which promotes weight loss. And it makes a body look good, inside and out: the payoff is a leaner, more attractive body, with a reduced risk of coronary heart disease.
However, physical activity by itself may not be enough to lose weight. For best results, it should be combined with a reduced caloric plan, calculated to match an individual's new physical activity level.
Eat a Sensible Amount
Rapid weight loss can be encouraging at first, but long term results are disappointing. The lost weight (mostly water) rapidly returns, besides diets too low in calories quickly lower the body's metabolic rule. This makes it even harder to lose weight and much easier to gain it back, creating a "yo-yo" dieting syndrome.
More fat is lost when the rate of weight loss is about 2 pounds per week. The number of calories needed to achieve this varies for each person and should be determined on an individual basis.
There are immediate benefits to consuming the right number of calories:
- It helps to avoid the hunger, fatigue and grouchiness that so often accompany deprivation of food
- It supplies the energy needed to exercise. Trying to exercise on a very low caloric diet is like starving yourself twice - it leads to further loss of lean body tissue.
- It helps ensure that nutritional needs are met. This is especially important over an extended period of time.
Choose the Right Foods
Many weight loss diets encourage avoiding carbohydrates (starchy foods), the body's primary source of fuel. Such diets promote rapid loss of body water for a few weeks. But this can lead to a discouraging weight plateau, followed by weight gain from water and sodium retention once carbohydrates are eaten again.
A healthy mix of foods, high in complex carbohydrates and low in fat, sugar and alcohol gives the individual the most for their calories plus a higher energy level and better nutrition.
To make better food habits permanent, weekly evaluation of food records is a powerful tool. The emphasis should be on showing people how to make better food selection and preparation decisions within the framework of their own lifestyle. Requiring people to eat special foods or supplements can be helpful to break an initial cycle, as is done in the Trim Body System (contact Dr. Allen for details). Nonetheless, for any plan to be successful, including this plans, one must establish realistic eating habits for a practical long-term solution.
A New Style For Life
Lifelong weight control requires more than a simple diet. A plan is needed that focuses on making changes in behaviors that have contributed to the weight problem, changes that are realistic and fit each person's unique lifestyle.
The best program for most people includes: a personal plan of action with specific solutions for permanent change, a program with the right balance of calories and physical activity to lose weight at an optimal rate, and the personal support they need to succeed.
Recapping: Doing it right helps ensure that the weight loss is not just temporary, but lifelong.
Dr. Rick Allen is a chiropractor, massage therapist and dance student who splits his time between Portland, Oregon and Trout Lake Washington. Dr. Rick welcomes your questions and suggestions for future articles. However, he cannot make specific diagnoses or treatment recommendations unless you visit him in person. He can be reached by phone at 503-257-1324 in Portland, 509-395-0024 in Trout Lake, or toll free at 1-888-247-3248, email or on the World Wide Web: www.CascadeWellnessClinic.com
DISCLAIMER: The information included in this website is meant to encourage thinking concerning choices of care for and insight pertaining to possible causes of various problems. It is not a prescription for or diagnosis of any disease or condition. Suggestions are based on the assumption by the writer that a thorough examination was done previously and the reader is under care by a healthcare professional. This information is not a substitute for a live doctor.
© Dr. Rick Allen
Cascade Wellness Clinic