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Up Your Odds: Exercise AND Eat Right

Wednesday, March 20, 2013

Gaining weight back after ‘dieting’ is difficult for people on many levels. This process of yo-yo dieting can be physically and emotionally damaging. Studies reveal that the most effective form of weight loss and maintaining weight loss is a lifestyle combining healthy eating and exercise.

Emotionally, having the numbers on the scale and your clothing size, bob up and down can lead to depression, a feeling of helplessness and binge eating. It’s difficult to stay motivated to continue with healthier eating habits if you feel like you will probably just gain the weight back, and more!

Physically, regaining the weight can change your body composition, your metabolism, and especially in older women, the pounds regained can return as fat mass rather than muscle mass, according to a study from Health Day News.

A reason that the weight gain comes back as fat is partially determined if you achieved the weight loss due to a combination of food modification and exercise or just a reduction of calories. If it was through exercise as well as healthy eating, some of your weight/fat loss will be replaced by muscle (which weighs more than fat, but ignites your metabolism). If you are sedentary, but just eating less, what will happen is when you’re previous eating patterns return, and the weight returns as well, it ISN’T replaced by muscle so it returns as ‘brown’ fat, which is the most stubborn type to remove. Changing your lifestyle translates to looking at food and exercise as nourishment to your systems to keep them running efficiently and productively. Would you put gas mixed with saturated oil and sugar into your gas tank?

A study showed that researchers evaluated a women’s body weight, lean mass and fat mass before the diet, right after weight loss, and six and 12 months later. At one year, the researchers zeroed in on 68 women for whom complete records were available. Fifty-two (76 %) had regained some weight, including 11 who weighed more than at the study’s start. Sixteen were still losing weight.

The study was published Dec. 13, 2011 in the American Journal of Clinical Nutrition.

The women in the study were sedentary, and their average body mass index (BMI) at the start was 33. BMI is a calculation based on height and weight, and a BMI of 30 is considered obese.

The importance of this study shows the critical link between successful weight loss and implementing a healthy, well-balanced, whole foods diet that ALSO INCLUDES regular cardiovascular, and weight bearing exercises. Make one positive change today. You can do it!

Here are a few reasons why you feel you can’t seem to make changes that you can stick with:

1. I don’t have time

2. I’m too stressed to deal with my eating habits, I have bigger problems.

3. I can’t afford healthy foods

4. I work hard, I deserve food that tastes good

5. My family won’t eat healthy foods and I can’t do it alone.

This information is valuable for several reasons:

1. Our readership has formed a supportive community through the site, on Facebook, Twitter (@PaulaMaier3) Pinterest, and StumbleUpon. We ALL benefit from hearing someone else’s’ story, obstacles, and solutions.

2. It shows all of our readers that other people struggle with issues of managing food choices and portions. When you realize that no one here judges you for those missed choices, the learning can begin.

3. It is time to understand that eating healthy foods can be accomplished within A)the time parameters of our busy lives with a bit or organization, B)the budget you have available and C) it can taste great!

So, let’s begin! Leave us all some ideas that we can all listen to and learn from.

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    Disclaimer: Weight loss results will vary from person to person. No individual result should be seen as a typical result of following the SparkPeople program.