Tuesday, April 1, 2014

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"I still indulge in a glass of wine or chocolate - treats are mandatory.  Without deviating from the day-to-day healthy diet once in a while, it wouldn't be sustainable for me, and that's what I wanted: an approach to eating to last my entire life."
- Alanis Morissettee 

Weight Control Explained

Quick question:  When you get out of the shower, is that YOU in the mirror and if it is, are you happy with what you see?  Pot belly, 6-pack, flab, trim and sexy, and if your answer is not acceptable to you, for your heath's sake and your peace  of mind, let's get busy with your body!  We will get to the very basics of weight control and leave out the details that can be found online, at the book store, or in the doctor's office.

People come in all differing sizes, shapes, and weights.  Let's look at someone and you can refer to them as Mr/Miss A.  Mr. A consumes about 3200 calories and his basal metabolic rate consumes about 140 calories an hour at rest.  That amount of calories is utilized to keep him alive, and includes no movement or exercise and that's why it's referred to as "basal" metabolic rate, or BMR. If he jogs for an hour, he will burn only about 150 calories above his BMR.   However, it takes about 30 seconds to eat 150 calories of cookies! So whatever is the amount of calories burned you have to subtract the BMR for the same equivalent time taken during the exercise.

There are about 3,500 calories in a pound of fat. If you are a couch potato that doesn't exercise, it could take about 21,875 days to burn off a pound of fat!  So you can see that exercise is not the best source of losing weight!  Also there is the fact that as Mr. A grows older, muscle loss occurs and this is referred to as "sarcopenia." It is a condition which causes muscle loss starting in the 30's and increases in muscle erosion, especially after age 45.  This gradual loss of muscle is what seniors want to avoid happening too fast or postpone it for as long as possible.  The most obvious intervention against sarcopenia is exercise in the form of resistant training.

The  point to be made is that reducing the amount of food consumed and also lowering the calories eaten is the best way to lose weight.  Also with watching one's diet, strength conditioning exercise is essential to keep muscle loss at a minimum as one ages.


Exercise block helps you NOT lose weight