Vim & Vigor - Spring 2013 - Gwinnett Medical Center - (Page 19)

Lose the Fat, Keep the MuscLe 25 PERCEnT Of lEAn musClE during the first weeks of weight loss, and around 10 percent as weight loss continues. Besides boosting your metabolism and burning calories, exercise can help maintain lean muscle mass and keep your bones strong. strength training is the most beneficial for building muscle and includes any exercise in which resistance—either from weights or your own body weight—is used. What Happens When You ... Gain Weight? You gain mostly fat: 60–80 percent fat versus 20–40 percent lean body mass. vs. Lose Weight? You lose a combination of lean body mass, fat and water— one more reason proper hydration is important during weight loss. Do the Biggest Losers ReaLLy Win? One reason maintaining weight loss is so challenging is that when you lose a lot, your metabolism adapts to become more efficient, and you need fewer calories to maintain your new weight. Translation? You must eat less. And losing a lot of weight fast may actually make it even harder to keep it off. Case in point: When researchers from the Pennington Biomedical Research Center studied contestants from the TV show The Biggest Loser, they found that by the end of the competition, participants’ metabolisms had adapted to the point where they needed 504 fewer calories per day—or the equivalent of a meal—than a person of their age, weight and general body composition who always had weighed that amount. 7 Winning Weight Loss Habits to Adopt Today Do you want to ensure those pounds stay lost? Follow these tips to help you keep the weight off. 1. Exercise 200 minutes a week at a moderate pace. “Exercise gives you a little more flexibility with your eating, and there’s also some indication that regular activity helps you make healthy eating choices and avoid temptation,” says Edward Gilbert, M.S., CSCS, exercise specialist for GMC’s Gwinnett SportsRehab. 2. Limit your TV time to less than 10 hours per week. 3. Stick with a low-fat, low-calorie diet. Try to eat the same foods—even on weekends, holidays and other special occasions. 4. Eat breakfast, which may keep you satisfied and prevent overeating. 5. Focus on controlling your eating habits, rarely giving in to emotional eating or tempting foods. 6. Weigh in at least weekly and keep a daily food diary. “We know self-monitoring is one of the most powerful approaches to losing weight,” Gilbert says. “And it appears to be an important strategy for maintaining weight loss as well.” OnLinE Experts recommend losing no more than You’ve Tried to Lose Weight. Is Surgery the Answer? There are times when dieting and exercise alone are not the answer. GMC offers a range of proven bariatric surgical options as well as a complete support program to help patients lose weight and keep it off. Learn more at gwinnettbariatrics.com. Spri ng 2013 19 http://www.gwinnettbariatrics.com

Table of Contents for the Digital Edition of Vim & Vigor - Spring 2013 - Gwinnett Medical Center

Vim & Vigor - Spring 2013 - Gwinnett Medical Center
Contents
Phil’s Feature
Where Lasting Weight Loss Begins
Open Heart Surgery Journey
You’re the Star
Heart-to-Heart
Lighten Up!
Have No Fear
Work It!
Diane Keaton
What Are the Chances?
9 Symptoms Never to Ignore
When Allergies Attack
Virtual Health
PrimeTime Health
Aiding Babies
Back on Top
Out of the White Coat
Transforming Healthcare

Vim & Vigor - Spring 2013 - Gwinnett Medical Center