The Surprising Truth About Slimming Down

Thanks to a much-anticipated package that arrived in the mail today, I am re-inspired to get back on the fitness-bloggin-wagon! Every couple of months my mom mails me my copies of Runner's World (my favourite magazine) that I still receive at my hometown California address, and finally April's issue arrived and I am devouring it like the fitness-hungry trainer that I am. I thought I'd help expose some weight loss myths that this recent issue highlights in several posts. Since spring is nearly upon us (although here in Calgary it feels as if winter's here for round two!) and we are all coming out of hibernation mode, I thought some tips towards slimming down would be useful to start implementing now. Follow along as I take bits and pieces of the article by Matthew Kadey, M.C., R.D. and shed some light on 14 popular diet strategies that just don't work while finding out the ones that will actually help you take the next step towards slimming down and maintaining a healthy weight.

#1: To Lose Weight, Cut Carbs or Fat
The Truth: The bottom line is that to loser weight, you need to take in fewer calories than you burn, regardless of what percentage of carbs, protein, or fat you're eating. Calories in general are the most important factor for weight loss. All those get-thin-fast gimmicky diets put the focus on restricting fat or carbs and too easily distract us from this truth. So how can you learn to reduce your total caloric intake to kick start your own wright loss while sustaining energy to make it through your workouts and days?

• Find Your Calorie Burn: To estimate the number of calories you use during daily living and exercise, click here. Plug in the necessary info to get the result!
• Start Subtracting: Trim just 10 to 15% off of that calorie total - but no more than 500 calories a day. Record what you eat and tally your calorie intake with the huge data base found at http://nutritiondata.com
• Keep Up the Exercise: Although it's true that if you cut calories or cut calories and exercise you'll use the same amount of weight, the diet-and-exercise together helps improve your aerobic capacity, insulin sensitivity, cholesterol, and blood pressure - without going into starvation mode!
• Be Patient: Oh, how we love to skip this step in any weight-loss process! But a healthy weight-loss goal for those overweight is one to two pounds a week. Dropping more than this eats away at your muscle, leaves you fatigued after workouts, and slows your metabolism, actually making weight-loss harder at the end of the day. So wait it out - it will come.

#2: Exercise in the Fat-Burning Zone

The Truth: If you've been in a gym or have your own treadmill at home, you've probably seen the little sticker that shows how many calories someone who weighs 150 lbs. burns during exercise depending on which "zone" they're working out in. That sticker leads the average person to believe that exercise in this zone (or 50 - 70% of your maximum heart rate) leads to fat versus carbs being burned. This means exercising at a lower intensity (which is why the body draws energy from fat). As your heart rate climbs, more energy comes from carbs, so it's no wonder that it makes sense that to loser fat you should keep your heart rate down. However, that's not the case. Working out at higher intensities causes you to burn a lower percentage of fat calories in favour of carbs, but you use more total calories…and that's the key to slimming down! Moreover, since you're burning more total calories, the absolute amount of fat burned increases, too. Remember that long, slow runs and workouts do help build aerobic fitness and endurance. But if your focus is on weight-loss and jumping starting a slow metabolism, you need intensity.

#3: Mini-Meals Are Better Than Three Hearty Ones

The Truth: Frequent eating really only works if you choose nutritious foods and control your portion sizes. I think we all know how easily we can turn six small meals into six hearty ones! But once again, it comes back to calories: you can eat three times or ten times a day as long as you have the same caloric intake that will promote weight loss. A 2009 study in Australia with more than 10,000 subjects reported that  between-meal nibblers were 69% more likely to pack on pounds over five years. But remember - as long as you choose the right foods, snacking is okay, especially if you're running and working out regularly. Something small prerun/workout (think: dried fruit or yogurt) followed by a postrun/workout snack (think: carbs and protein mix like a turkey sandwich) can improve your performance and recovery. And as I've said before, keep in mind the good rule of thumb of eating when you're hungry. Tune into your body, listen, and respond - just with a healthy choice.

I hope this helps shed some light on all the confusing messages out there concerning weight-loss. Check back in soon for more myths about trimming down and stay motivated! Thanks again to Runner's World's April issue for the insight and facts that help put the rumours to rest. 

Eat well, move well, and be well! 

-Bonnie