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

Keep the MuscLe Experts recommend losing no more than 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 Habits to Adopt Today Do you want to ensure those pounds stay lost? Follow in the footsteps of successful weight-loss maintainers. J. Graham Thomas, Ph.D., and his colleagues at the National Weight Control Registry at Brown University Medical School study the habits of 6,000 adults who have lost 30 pounds or more and maintained the loss for at least one year. Here’s how they do it: 1. They exercise 200 minutes 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,” Dr. Thomas says. 2. They limit their TV time to less than 10 hours per week. 3. They stick with a low-fat, low-calorie diet: about 1,380 calories per day, with less than 30 percent from fat. 4. They tend to eat the same foods—even on weekends, holidays and other special occasions. 5. They eat breakfast, which may keep them satisfied and prevent overeating. 6. They focus on controlling their eating habits, rarely giving in to emotional eating or tempting foods. 7. They weigh themselves at least weekly and keep a daily food diary. “We know self-monitoring is one of the most powerful approaches to losing weight. And it appears to be an important strategy for maintaining weight loss as well.” online Lose the Fat, Manage Your Weight with a Good Workout Exercise is a key component to weight management. Discover a healthier you at Parrish Health & Fitness Center. Use the exercise equipment before or after work or take a fitness class to stay in shape. Check out the classes and amenities and even get a FREE week pass! Start at parrishhealthandfitness.com. Spri ng 2013 19 http://www.parrishhealthandfitness.com

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

Vim & Vigor - Spring 2013 - Parrish Medical Center
Contents
Tasty Tips
Opening Thoughts
Community Calendar
Your Bridge to Healthcare
A Night of Haunted Elegance
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
Learning to Be Healthy
Community Health
Business Black Belts
Foundation Focus
Ask the Expert

Vim & Vigor - Spring 2013 - Parrish Medical Center