Weight Loss Advice

[hl brewer, MS RD]

As part of Bill's "Ask the Xpert" service, the following question(s) appeared
in my e-mail. Because someone else in this newsgroup might benefit from the
information, I am publically posting my response. At the request of the person
involved, I have kept this anonymous.
_________________________________________________

>A little background: I am a 25 yr. old guy who has not exercised since
>high school. Then, I was 5'6" and a thin 130 pounds. Now, after the
>freshman 15 and a couple of failed diets, I am still 5'6", but weigh 160 pounds.
>I am trying now to lose weight and get in shape slowly and healthfully
>and make long-term changes.

Good for you (being willing and accepting of the fact that it will require time
to make lifelong healthy choices). In high school a young man's physique is
still in the growing phase, often "skinny" high schoolers end up with a little
belly in their late twenties (wait until your high school reunion, get ready
for a reality check!).

>Do you think that I should try to get back down to 130 pounds? What is
>an appropriate number of calories and/or fat grams that should be in my
>weight loss program?

As explained above, 130 is not going to work for you now. Hopefully your new
exercise program will include moderate weight training, allowing you to add
muscle mass (which will make you heavier on the scale). For the average man of
66", appropriate weight ranges from 128-156 depending on weight history, body
type, musculature. Appropriate caloric level depends on activity (sedentary vs
active job, lifestyle, etc), and muscle mass (higher muscle mass can support
higher caloric intake). Do you want to count calories, or look at food groups?
Do you want to count fat grams? Remember, calories do count in the latter
method, but for some people, that is all they need (to decrease the amount of
fat in their usual intake - but not to substitute with high sugar foods).
Professionally, I would look at your usual intake (based on a minimum of
three-day food records) and then discuss your options. Over the net, the
easiest method might just be food groups - and it helps ensure you get enough
servings of those pesky fruits and vegetables that are so important to
everyone's health, not just in weight management.

In fact, a healthy diet and regular exercise (both aerobic for the heart, and
weight training for the muscles) is necessary for EVERYONE, it's just that
weight management is a beneficial side effect of following this advice.

>Although I am not very overweight, I tend to carry my weight in a very
>concentrated way. I have a small frame and have the tendency to carry
>all of my extra fat in two areas: my stomach, and unfortunately, my rear
>end. (As you might imagine, this is particularly embarassing!:))

Weight training will also increase the muscle mass in the other areas above and
below your fat pouches, giving you a more balanced appearence.

>What determines where on the body I put on weight? I have noticed that
>my shape has become more pronounced as I have yo-yo'd. Is it due to the
>kind of food that I am eating?

GENETICS is the biggest contributor (look at body fat patterns in your family
tree).

>Although I currently ride my bicycle a few miles each day, I'd like to
>know if you know of any exercises that help to reduce these areas.

Spot reducing doesn't work (i.e. situps will not specifically burn fat in your
abdominals). However, balanced weight training will build muscle mass which is
metabolically active - allowing your body to burn more calories even while you
are sleeping. Fat mass is metabolically inactive, just like carrying a
backpack of weights around all day long.

Do you have access to a gym or other weight equipment? If no gym and you are
going to do this on your own, get yourself some legitimate books or videos on
weight training, but your best (and safest bet) is to have a certified personal
trainer design and train your program - so you are liftying safely and
effectively. Once you are going along you won't need this person daily, just
enough to teach you and then occasionally to fine tune as you improve and need
to make adjustments to the program over time. This is not the time to scrimp
or try to get advice soley over the internet. Proper training requires a
hands-on approach and visual aids.

A few miles on the bike is better than driving. Look for other means to
increase your daily activity. Walk instead of driving, especially if the
distance is within a mile or two. Park at the far end of any parking lot.
Take the stairs instead of the elevator. Go for evening walks (if you have a
family, take them along). A good goal for maintenance of aerobic conditioning
is 30 minutes three times a week (within your target heart rate zone, somewhere
between 135-165 bpm, depending on your conditioning level). For increasing
your fitness level (and more caloric expenditure, work your way up to five
times a week, and eventually up to 45 minutes or even one hour, depending on
your available time. Obviously, if you have less time, then you would want to
work harder, if you have more time, you can work at the lower heart rate level.
Weight training for improvement requires only three times a week, for
maintenence, just twice a week (give minimum 24 hours rest between weight
training sessions).

mouse "squeak"
--
WPCZ