Vim & Vigor - Summer 2018 - Gwinnett Medical Center - 55

WEBSITE

rich in essential nutrients and low in
processed ingredients," explains Covey.
"Proper nutrition helps maintain healthy
energy levels and boosts metabolism."

MYTH: If I consume
fewer calories, I'll lose
more weight.

The conventional wisdom on calories
is that less is more when it comes to
weight loss. While there is some truth to
that sentiment, the reality is not so cut
and dried. All calories are not created
equal, and consuming too few calories
can actually have negative consequences
on your weight loss goals.
"When it comes to calories, it's
important to make the ones you do
consume count," says Covey. "Highquality calories come with essential
fiber and nutrients. Low-quality calories
often come from processed foods high in
sugar and fat with no nutritional value."
"It's OK to consume a few extra
calories in the name of nutrition," adds
Covey. Eating fresh, nutritious foods can
do more for your weight loss regimen
than falling for the low-calorie labels on
sugary snacks. Also, make sure you're
consuming enough calories to maintain
your basal metabolism-the baseline
level of calories needed to maintain
essential bodily functions, including
breathing and proper organ function.
"While recommendations vary
based on weight, experts suggest
consuming no less than 1,200 calories
per day to avoid negative side effects
like muscle loss and energy deficiency,"
emphasizes Covey.

MYTH: Cardio workouts
are the best way to lose
weight.

"Cardio," or a workout that increases your
heart rate for long periods, is often touted
as the best way to stay in shape. While
there's no denying that cardio can offer
an impressive number of benefits-like
improved energy levels, sleep patterns,
bone density, and heart and lung health-
weight loss may not be one of them.
This is especially true if intense cardio is
coupled with a calorie-deficient diet, as
this can lead to muscle loss.
That's where strength training comes
in. Its benefits are two-fold: burning
calories while you exercise, as well as
raising your resting metabolism.
So, does that mean that strength
training is the more efficient and
effective weight loss exercise? "Not
exactly," says April Alexander, an
exercise specialist at GMC's Center for
Weight Management. "You need both
types of exercise because they provide
different, complementary effects."
"While cardio is good at raising your
heart rate and burning calories," explains
Alexander, "strength and resistance
training help ensure that you're not
losing lean muscle mass in the process."
Just remember, before you begin a new
workout routine, consult your physician.

Center for Weight
Management
Our diet and exercise habits have
the power to make us look and
feel our very best-they can also
make us feel our worst. That's
why the experts at GMC's Center
for Weight Management offer
an extensive array of programs
and resources, all designed with
you in mind. To learn more about
the comprehensive weight loss
options available to you, visit
gwinnettmedicalcenter.org/
bariatrics.

MYTH: I must maintain an
intense diet and exercise
routine to lose weight.

We all know that person, the one who is
able to work out three hours a day, every
day, and is an expert meal planner on top
of it. While this is may be the ideal, it just
isn't feasible for most of us.
Attempting to adopt a rigorous,
unfamiliar fitness routine overnight can
often be counter-productive, leading
to injury, burnout and low self-esteem.
These setbacks are discouraging-almost
as frustrating as removing all your
favorite foods from your diet all at once.
When it comes to weight loss, it doesn't
have to be all or nothing. "Your exercise
routine doesn't have to be extreme to
still be challenging," adds Alexander.
"Whether you're just getting started
with a new exercise regimen, or you're a
seasoned athlete, it's always important
to advance and change your workout,"
emphasizes Alexander. "If it's not a little
bit challenging, then it's not doing you
any good." Make sure to be honest with
yourself. "If an exercise starts to feel easy,
then it's time to change things up," notes
Alexander. "The last thing you want to
do is be too comfortable or efficient at an
exercise." Your exercise routine should
change and grow with you. ■
SUMME R 2018

55
http://www.gwinnettmedicalcenter.org/bariatrics http://www.gwinnettmedicalcenter.org/bariatrics
Table of Contents for the Digital Edition of Vim & Vigor - Summer 2018 - Gwinnett Medical Center
