Aging Gracefully Blog

Posts Tagged ‘weight control’

Weighing in for the Holidays

Monday, October 31st, 2016

If you are typical of most Americans, your weight was probably at an annual low at the beginning of October. It is likely to creep up with the approaching holidays, peaking around New Year’s Day with an increase of about 0.7 percent. According to a study by Cornell University, those extra holiday pounds that happen in the next ten weeks take about five months to come off – that’s late April for us!

How can we resist this trend?  The Cornell study (conducted with data from a company called Withings that sells wireless scales) showed that participants who weighed themselves four or more times per week gained less weight and dropped it more quickly, by the end of January. Personally, I believe in the benefits of daily weighing, a habit that will work for you too!

Weighing in can be an effective tool of feedback.  By establishing your average daily weight within a narrow range of several pounds, it’s easy to recognize when you start gaining.   Your weight normally fluctuates from day to day within a few pounds, depending on fluid levels, salt intake and hormonal changes.  Damage control is most effective at an early stage, as you start to exceed this range, rather than waiting until you have a major project of losing ten or more pounds.

How you lose weight matters. Crash diets usually backfire because if you don't eat enough your metabolism switches to slow-mo as your body adapts to sustain itself with fewer calories when faced with potential starvation. Clinging to those calories makes it harder to take weight off. A more effective strategy is to eat a well-rounded diet of healthy foods in moderation. Portion control is key, as is limiting sugar, fat and alcohol. Exercise restraint when confronted with temptation and keep track of your party-time indulgences.

In a similar fashion, if you are always doing the same steady pace cardio workout at the same moderate intensity for days, weeks, months on end, your body will adapt to the training stress after 4-8 weeks.  As you continue this type of training, you’ll actually burn fewer calories, not more, even as you add more workouts.  To trigger fat loss, shorten the length of your exercise session and increase the intensity by adding sprint intervals.  For more on this, see my recent blog post Beat Belly Fat with Burst Training.

Stress also contributes to weight gain. The holiday season can wreak havoc with your best intentions to stay calm, cool and collected.  Stress levels rise along with hectic schedules, parties, travel and general disruption to your normal routines.  When you are in a stressful situation, your body makes a hormone called cortisol, meant to give you a quick boost of energy.

But if you’re stuck in a stressed-out zone, the body thinks you still need to fight, so it keeps making cortisol. High levels of this hormone make it harder for your body to use insulin which slows your metabolism and fuels weight gain. Helpful tips to stay calm and carry on include:

  • manage your time; keep track of your commitments
  • pace yourself to avoid over-booking throughout the month
  • make sure you get enough sleep
  • practice mindful techniques like meditative minutes and deep breathing

So prepare yourself to sail through the holidays with a minimum of overload by using simple steps to track your weight, moderate your diet, intensify your cardio workouts and manage stress.  Here’s looking to late January for being back to normal!

For more about how to beat belly fat, please see Joan Pagano’s video program “Beat Belly Fat, Bloating, Bone Loss and the Blues:  Simple Steps to a Better You

© Copyright – Joan L. Pagano.  All Rights Reserved Worldwide.

The Dumbbell Diet

Sunday, January 24th, 2016

Digital scale with blue tape measureTo slim down and shape up, should you focus on losing inches or losing pounds? The scale cannot differentiate between fat pounds and muscle pounds, so while your scale weight may not budge as you lose body fat and gain lean muscle, the proof will be in the fit of your clothing.

Your weight is composed of two separate elements: fat and lean body mass (muscle, bone, organs, and fluids). Body composition is the "quality" of your weight as opposed to the "quantity" of your weight as measured by the scale. You can gauge your body-fat status roughly by the fit of a favorite pair of jeans. One pound of fat takes up more space than one pound of muscle, so as you lose fat you literally shrink. (Think of meat on display at the butcher's: a 3-pound roast is small compared to 3 pounds of fat).

Some people who appear to be lean and are of normal weight according to the charts can be qualitatively measured as overfat or "skinny fat." For example, a 20-year-old woman who does not lift weights will gain about five pounds of fat and lose five pounds of muscle by the time she's 50. This means that even if you maintain your scale weight perfectly over time, subtle changes are occurring in your body composition that can affect your health and appearance.

Lifting weights will sculpt the contours of your body. You will have a flatter belly, shapelier arms, firmer legs, and you'll look great in a little black dress.  But body composition and body shape are about more than just looking good: they are also closely related to your health. With optimal body composition, including a high ratio of lean body mass to fat, you minimize your risk of developing diseases that are related to obesity, like heart disease, diabetes, osteoarthritis, gout, and some cancers.

Weight loss from exercise is primarily fat loss. As you exercise regularly, you will reduce fat stores from the whole body, and you will develop leaner, toned muscles instead. The gain in lean muscle tissue and loss of excess fat will result in trimmer contours and smaller circumferences regardless of the number of pounds lost.

(c) Copyright - Joan L. Pagano. All Rights Reserved Worldwide.

 

 

Strength Training by the Decade

Thursday, November 5th, 2015

Mother and daughter doing push-ups

Strength training sculpts the contours of your body and strengthens the bones within. By building lean body mass,it boosts your metabolism and your energy levels, making you resistant to the slow-down that occurs with age. A well-designed exercise program that includes weight training will impact your weight, health, fitness and well-being for decades to come.

At 20: A 20-year-old woman who does not lift weights will lose about 6 pounds of muscle and gain 5 pounds of fat by age 50. This means that even if you maintain your scale weight perfectly over time, subtle changes are occurring in your body composition that can affect your health and appearance.

At 30:Strengthening the muscles benefits the bones as well. Now is the time to put "bone in the bank" to fortify against the natural loss of bone that occurs gradually with age.  By age 25 to 30 you’ve achieved your peak bone mass, the highest bone content you’ll have in your lifetime. Although bone continues to renew itself, from this time on you will experience a natural decline in bone density that accelerates at the time of menopause before leveling off again.

At 40: Turning 40 is a wake-up call as many women begin to notice changes in their bodies that sound the alarm. You may be perplexed by creeping weight gain and stubborn belly fat. At around age 40, most women start to lose bone and muscle mass causing a decrease in metabolism of about 5% every decade. The slower metabolic rate contributes to mid-life weight gain when you eat the same amount of food but don't burn all the calories consumed. Strength training revs up the metabolism by maintaining muscle.

At 50: What causes midlife belly? The average weight gain during perimenopause is 10 pounds, and there is a natural tendency to store fat in the abdominal area. The combination of age, hormones, and stress all contribute to belly fat. With age, a woman's level of estrogen declines and the male hormone testosterone becomes more prominent. This causes fat to migrate to the gut from other parts of the body. Stress reaction has a similar effect on fat distribution as it releases another hormone, cortisol, which also encourages fat storage in the belly. Women who lift weights gain less abdominal fat than those who don't.

At 60, 70 and beyond: Sarcopenia, the age-related loss of muscle mass and strength, causes a generalized slow-down. Between the ages of 50 and 70, women lose almost 30% of overall strength, with dramatic losses after age 70. The fast twitch muscle fibers shrink in size, causing not only a loss of muscle mass, but also a loss of power and energy levels. With advancing age, it becomes more critical to preserve your  "functional independence" as measured by your ability to perform all your day-to-day activities, which together comprise a lifestyle. 

Strength training is the key factor in an active aging process. Strong people are more able-bodied and self-sufficient. Studies show that lifting weights can improve your quality of life into your 80s and 90s. Steady exercise can help recover lost vitality, reverse physical frailty, and manage chronic health problems like osteoporosis, glucose intolerance and type 2 diabetes, arthritis, and heart disease. You are never too old to begin a weight-training program and the sooner you start, the longer you benefit.

(c) Copyright - Joan L. Pagano. All Rights Reserved Worldwide.

Can You Beat Belly Fat?

Thursday, November 13th, 2014

Woman measuring her waistlineIf you are frustrated by stubborn belly fat, you're not alone!  It's a common aspect of menopause, affecting not only the way we feel and look in clothing, but also our health risk profile.  So what is the story:  Is there any way we can defeat it?

First, the facts.  In 2012 the International Menopause Society conducted a large review of decades of research and concluded that the hormonal shifts of menopause trigger a redistribution of body fat, causing it to accumulate in the abdomen.  Last year, researchers at the Mayo Clinic compared fat tissue in pre- and postmenopausal women and found that at the cellular level two enzymes that work to store fat were more active in the postmenopausal women, primarily because of the drop in estrogen.

While it's been documented that women gain an average of ten pounds as the metabolism slows down around the time of menopause, studies also show they can lose weight through diet and exercise.  As published in the journal Menopause in 2012, one study randomly assigned 17,000 postmenopausal women to either a control group or one that was put on a healthy diet emphasizing foods like fruits, vegetables and whole grains.  After a year the healthy diet group had fewer hot flashes and was three times as likely to have lost weight.

Another study called the Women's Healthy Lifestyle Project followed 535 premenopausal women as they went through menopause.  About half of them were assigned to follow a low-calorie diet and to burn an extra 1000 to 1500 calories a week through physical activity.  After five years the women in the diet and exercise group saw greater reductions in their waist lines and were more likely to have remained at or below their starting weight.

So the proof is in the pudding!  We can beat belly fat by tightening our belts and increasing our exercise output.  Create a lifestyle routine to cut unnecessary calories, make healthy food choices, rev up your cardio in terms of both volume and intensity, and  lift weights to boost your metabolism.

(A reported by Anahad O'Connor in the Ask Well column of the NewYork Times, 4/1/14)

Mayor Bloomberg Strikes Out against Sugary Drinks

Sunday, March 17th, 2013

As a resident of NYC, I'm proud of the health initiatives that Mayor Bloomberg has successfully initiated over the past ten years. In addition to banning smoking in bars, restaurants, and city parks, plazas and beaches, he has taken a hard stance in the fight against obesity.

Our Mayor has outlawed the use of trans-fats in restaurant kitchens and enacted a law requiring that city restaurant chains post calorie counts on menus and menu boards. I look for them automatically now, and really miss comparing calorie counts when I travel out of the city!

Some of his measures have been a little hard to swallow, namely the proposed ban on large sugary drinks being served in containers bigger than 16 oz. A NY State Supreme Court judge struck down the proposal last week saying there were too many loopholes and it was too hard to enforce.

But consider this breath-taking statistic, which I read in the March issue of IDEA Fitness Journal: According to a recent study, there is a correlation between frequent use of high-fructose corn syrup (HFCS) and high rates of type 2 diabetes. Forty percent of all caloric sweeteners in the U.S. are HFCS, with most of it appearing in soft drinks.

The U.S. has the highest consumption rate of HFCS, with 55 pounds ingested per person per year, followed by Hungary with 46 pounds per capita. By comparison, the U.K. has only 1.1 pounds per person.

This stunning statistic reflects so poorly on the American diet and our well-being. We are literally killing ourselves by making uneducated food choices, and the food industry is not helping. We need high profile public figures like Mayor Bloomberg to advocate for us by bringing these issues to light.

Beat Heart Disease Now!

Sunday, February 3rd, 2013

Are you more afraid of getting cancer than heart disease? If so, you're not alone. According to the American Heart Association, while it’s true that heart disease is the No. 1 killer in women, only 1 in 5 American women believe that it is her greatest health threat. The best defense against heart disease is a hearty offense, and from the physical activity standpoint, that means cardio exercise and strength training.

Cardio (or Aerobic) Exercise: Regular cardio exercise can lower your blood pressure, improve your cholesterol levels, reduce body fat and enhance circulation. Cardiovascular stamina is associated with a stronger heart muscle, slower heart rate, decreased chance of heart attack, and a greater chance of surviving if you do suffer a heart attack.

Lifting Weights: The heart is a muscle that gets stronger and more efficient with training, pumping more blood with each beat. Strength training, like cardio exercise, can improve the function of the heart and lungs and provide additional benefits such as:

  • Enhance glucose metabolism
  • Reduce your risk for diabetes
  • Aid in weight control
  • Ease the demand on the heart in response to physical or emotional stress

Why would you want another medication when instead you can take this "magic pill" – truly magic because the only side effects are totally beneficial! Click here to see more about my easy-to-use books on strength training.