Weight loss/management...my spiel (part 10)

Finally, what is this slow-but-sure weight loss/management program, you ask? It is founded on a very simple math: calories out must outweigh the calories in+. Sounds easy? It does sound easy; however, when we factor in our "life", this math gets somehow distorted and incomprehensible*. It is VERY important to know our own physical, mental, and emotional conditions and work through them during the program.
First, I recommend change in nutrition. It doesn't have to be radical changes, like cutting off carbohydrate completely. The changes should be something that you can stick with even after the program. The overall goal of nutritional change is making better choices. Choose whole grains over white grains. Choose fresh vegetables and fruits over chips and soda. Choose lean meat over fried meat. Eating different types of foods will be better than eating just one type; this means that you will get more nutrients with the same amount of food. Eating slowly and mindfully instead of gulping all your meals in 5 minutes while watching TV. Eating only until you feel full and knowing your portions. Drink plenty of water to hydrate your body and to not confuse the signs of thirst with hunger. Etc, etc...Some people can initially lose weight just with nutritional changes, so even one small change can help.


+ Remember, this math may not work if you have a medical condition, such as hypothyroidism. Also, there is always an exception even in people who do not have a medical condition. Some people do not eat enough but they can gain "weight". I emphasize the word "weight" here because these people can lose numbers but will be gaining fat mass, which is not ideal. To prevent this from happening, it is recommended that you find out your basal metabolic rate and/or resting metabolic rate. This will tell you the minimum calories you need to survive! In most cases, this will be higher than 1200 kcal per day.

*The reason, I think, is because we are usually ruled by our physical, mental, and emotional drives. For example, some people are emotional eaters; they eat when they are emotionally distraught or disturbed. To make it worse, because they feel bad, they don't want to exercise even though they just consumed a lot of food. When this cycle happens often enough, they will gain weight, not lose weight.

Weight loss/management...my spiel (part 9)

Stress has correlation to obesity; what about sleep deprivation? First of all, sleep deprivation is a major stressor by itself. As mentioned with chronic stress, chronically sleep deprived person will be exposed to similar types of obesity risks. A research article from American Journal of Epidemiology also deals with the relationship between obesity and sleep deprivation (http://www.ncbi.nlm.nih.gov/pubmed/16914506). According to the study, which followed a set of women for 16 years, women who slept less than 7 hours were more likely to have gained weight compared to those who slept 7 hours over the 16 years. This result was significant even after variances were included. What could be the mechanism for this? Although there is no research study on it, some researchers are thinking that sleep deprivation either increases caloric intake or decreases caloric expenditure (http://www.hsph.harvard.edu/obesity-prevention-source/obesity-causes/sleep-and-obesity/). For example, those who stay up late into the early morning may get hungry during the night and eat that extra calorie, which they would not have needed if they slept. Or, those who do not sleep well may feel tired throughout the day, making them resistant to exercising or physical activity. Either way, lack of sleep is not a good news to those who wish to lose weight or maintain weight.

Weight loss/management...my spiel (part 8)

Oh, I almost forgot to mention this part: stress and lack of sleep can contribute to weight gain or lack of weight loss as well. I'm actually in a class that teaches the mechanics of stress, and I am amazed at the amount of damage stress (mostly bad stress, also called distress) can do in our body. Stress response, when applied at proper time, is essential to our survival*. However, when it acts out of control or is chronically stimulated, then we have a problem. Chronic stress activates our sympathetic nervous system, getting us ready for the fight-or-flight response. In preparation for this response, our body increases functions of the cardiovascular, respiratory, and other related body functions as well as decreasing functions of the gastrointestinal and other repair/rebuild body functions. This leads to more nutrients, such as glucose and fatty acids, being available in the blood stream. The problem comes when the sympathetic nervous is never shut down; it is constantly being stimulated with nutrients being available in the blood for too long. This puts the chronically stressed person at a higher risk for developing central obesity (abdominal fat is easier to access than gluteal fat), diabetes, and cardiovascular diseases. Also, stress, especially intermittent stress, can make people crave food; this is especially true in people who are "dieting" and consider themselves deprived of enjoying food. Moreover, I speculate that with the sympathetic nervous system constantly active and the parasympathetic nervous system suppressed, there is not much repair going on. This can mean that even if a person exercises (strength training more than cardio) and causes micro-tear in her muscles, she cannot repair them and cannot reap the benefits of increasing her calorie expenditure.


*There is actually a disease called Addison's disease. People with this disease do not produce enough hormones that are associated with stress response, such as epinephrine and norepinephrine; this lack of stress response hormones lead to extreme fatigue, weakness, and other disturbing symptoms (PubMed Health, 2011).

Weight loss/management...my spiel (part 7)

This does not mean that this weight loss method will be easier than others; it actually may be harder than other methods. For this reason, those who wish to commit to this slow-but-sure weight loss program must change how they think. This change in mentality, I believe, is the hardest step for anyone to make. For example, some people say that they cannot exercise, write a food diary, keep track of their activity, etc., because they don't have time. I understand about not having enough time to do all of the daily tasks; however, what is more important than wellness? Self wellness/health should be the top priority for everyone; without health and wellness, we cannot do our best in whatever we engage to do. Some people may argue that they feel selfish for making their health/wellness a priority in their lives. I would argue that if they feel well and live to their optimal potential, most of people around them will appreciate them more, not to mention that they will feel better and be able to do accomplish much more than they have ever before.

Weight loss/management...my spiel (part 6)

Weight loss/management should not be just one time event. It should be a part of healthy lifestyle to promote optimal wellness. Those who use supplements and extreme dieting may get faster results; however, this result will not last long. Moreover, the methods they use may be detrimental to their overall health and wellness.  As a personal trainer, I want to advocate losing or maintaining weight by changing lifestyle. This change may not give faster results that people look for; however, this is THE way to lose weight and KEEP IT OFF. This is why commitment is one of the main keys to successful weight loss/management. (My definition of successful weight loss/management is keeping the weight off and maintaining a healthy body weight or body fat percentage). People who are committed to making better choices, recognizing their weaknesses and willing to to work around them, and looking for their optimal health and wellness do the best with this weight loss/management idea.

Weight loss/management...my spiel (part 5)

When it comes to weight loss, it is very important to remember that the number, as in the number on the scale, may not be the most accurate way to measure weight loss. Different people lose weight differently. Some people may see a decrease in their weight, which is the most conventional way. Some people may realize that their clothes fit better or feel looser. Some may even gain weight but lose body fat, thus an overall decrease in body fat percentage. For the people who are overweight or obese, their weight loss may be very apparent on the scale. For people who are slightly overweight or normal weight, their weight loss may be clothes fitting better. For people who are quite fit or who exercise frequently, their weight loss may be in their body fat percentage. No one weight loss is better than the other; any improvement counts!

Weight loss/management..my spiel (part 4)

Now that we established the benefits of weight loss/management, let's talk about what may cause obesity. There are many factors that contribute to weight gain. The first may be a sickness. Hypothyroidism, for example, may cause weight gain because decreased thyroid hormone level can mean decreased metabolism. The second may be food intake. The large portion size, poor food choices, and binge eating/mindless eating can all contribute to weight gain. The third may be lack of physical activity. Having a sedentary job, for example, can lead to weight gain. It is very important to realize that all of these factors may cause weight gain/lack of weight loss. If there is an underlying illness that causes weight gain, it is strongly recommended that the person seek a medical professional's advice. If there is no underlying illness, then the weight gain may be due to simple math error: calories consumed being larger than the calories expended.

Weight loss/management...my spiel (part 3)

Before I go on to explain what may cause weight gain, let's talk about some of the benefits of weight loss. First, losing weight, even a small loss, can mean decreased risk of developing cardiovascular diseases due to obesity (CDC: healthy weight-it's not a diet, it's a lifestyle, 2011). Please remember that cardiovascular diseases is one of the top causes of mortality for both genders, so even a small decrease in cardiovascular disease risk is important. Second, weight loss may mean preserving our joints. According to a research study that studied weight loss in older overweight or obese older adults, one pound of weight loss correlated up to 4-fold decrease in joint load (Messier, Gutekunst, Davis, & DeVita, 2005). This does not mean that the joint will get better; however, this may mean a reduction in joint pain. Third, weight loss can lead to better self-esteem, energy level, and general mood (CDC: healthy weight-it's not a diet, it's a lifestyle, 2011). This may be due to the fact that exercising, which should be a part of the weight loss/management program, reduces stress level and induces release of endorphins, the feel good hormone.

Weight loss/management...my spiel (part 2)

Some people do complain that we as a society put too much emphasis on weight loss and being thin. They argue that people should not be judge by their appearance and/or their weight and that everyone should embrace their shape and size. I totally agree with embracing oneself in our shapes and sizes; it would be a boring society if everyone was the same shape and size. However, I advocate for weight loss/management when appropriate. For example, a person who is slightly overweight but otherwise healthy and living a healthy lifestyle may not need weight loss/management. This person is already engaged in a behavior that promotes healthy weight. The extra pound may be due to well-developed muscles or genetics or something that cannot be controlled. I advocate for weight loss/management, especially weight loss, when the person I talk to would be able to gain many health, physical and mental, benefits from this "goal".

Weight loss/management - my spiel (part 1)

The obesity epidemic is getting worse worldwide. It has been quite prominent in the U.S., even here in Colorado which is the healthiest state in the nation. According to 2011 CDC obesity statistics, about 21% of the Colorado residents are obese. According to another statistics gathered by Anschutz Health and Wellness center, about 2/3 of people living in Colorado are either overweight or obese. It is also troubling to see that the child obesity is on the rise in Colorado!

February Contest - Win a SBSM bag!

Starting this Monday, the fitness center will be holding a contest with a prize being a small SBSM bag. The only requirement to receive this bag is to come and workout at our center for 10 days within the month of February! Good luck, everyone!