Newsletter #9B

Hello Friends

How many of you have had issues with the scale? How many of you have lost weight put it back on and continued that cycle over time?

While studies show most people gain about a pound of fat and lose up to 1/2 pound of muscle each year (starting in their 30's), it doesn't have to be that way. Most of us will never see the bodies we once had at 20, but avoiding middle-age spread is easy with healthy eating and exercise habits. Here are some the major reasons for putting on the pounds: Being less active, not maintaining muscle as you get older (strength training) and eating more calories, even as metabolism slows down.

Ok you know all of this, now you need answers?

Usually a successful weight loss program is driven by an event perhaps a wedding, a vacation, or a school reunion. More times than not people successfully reach their goals (usually by a crash diet and exercise program) The problem is, maintaining (keeping it off). Up to now I'm sure most of you have been blaming yourselves for your lack of self control, STOP, it's not your fault. Our bodies are designed to stop weight loss. Once a body has been fatter it wants to get back to the weight it used to be' let's find out the reasons and what can be done to fight back. After losing weight the body needs fewer calories but it's craving for food is more intense. Making sure the pounds stay off means having the willpower to fight against all the biological factors including brain, hormones and fat storage. The body is designed to fight against weight loss. After a prolonged period of weight gain the body may permanently alter the way weight is regulated by more aggressively stimulating appetite and signaling the body to protect fat stores. After weight loss appetite hormones change, leptin is a major appetite regulator, it tells the body to stop eating and store fat after meals. Studies show after weight loss, leptin levels are lower than they used to be, that means appetite is not as easily suppressed. Other hormones are also affected, keeping it off is becomes a biological fight, and now you seem to be hungry all the time and all you can do is think about food. Glucose becomes the preferred fuel for energy (sugar), and if more is taken in than needed for energy the excess is directed to fatty stores in the body. The bottom line your entire system brain, hormones nervous system, intestines, etc is saying bring calories in store them and do not reduce these signals until fat is stored at old levels. The excess fat is stored as visceral fat (usually around the abdomen) and is linked to heart disease and diabetes

Instead of trying to eat less for the rest of your lives the people that have been able to maintain weight loss exercise more. Physical activity influences some of the biological systems that promote weight regain, encouraging the body to become more sensitive to leptin and insulin for example. Most people think exercise is about burning calories but actually return the system to be more like it should be. As you build lean body mass (strength training, not walking or running) your metabolism will change. Calories will be used more efficiently. Exercise is an extremely important component towards a lifestyle change. Many people may want to begin to exercise but are not sure how. A few tips, join a gym that is conveniently located. Start exercising at least ½ hour a day doing something you like that elevates your heart rate. If possible find a knowledgeable trainer (be careful of your selection). Remember exercise programs are not the same for everyone each program should be specifically designed for you

People that successfully maintain weight loss also change what and when they eat. Calories are more in balance with energy expenditure (in other words over eat less) Food journals have been proven to be an excellent aid and make people more conscious of their daily habits. Junk foods become the rare treat rather than the standard.

The bottom line if you have had (or have) weight issues do not think about losing weight, start thinking about becoming more healthy and making lifestyle changes, everything else will fall in line.

Best Wishes for continued good health,
David White
david@maximizefitness.com
Please let me know if there is anyone else that may benefit from future E-mails I would be glad to add him or her to the list.
Any questions regarding training or this newsletter please E-mail the above address or call
213-760-3144