It’s a new year and time to get in better shape. For many people that means losing weight. According to the National Health and Nutrition Examination Survey (NHANES) 47% of Latinos, 47% of black adults and 38% of white adults are obese. Overall 40% of American adults are obese and 19% of American youths. Obesity is slightly more common in women than men. This is a major health issue in our country. It cannot be called an epidemic because it is not contagious, but it is a growing issue with rates increasing for the past 20 years. Its ironic that we seem to have so many people dieting and joining gyms and so many diet foods in 2019, but we have more overweight people than ever before. What’s the problem?
Weight gain or loss is really just simple math. If you burn more calories than you consume you lose weight. Eat more than you burn you gain weight. There are so many diets including keto diets and low carb diets, nutri system and weight watchers and even the paleo diet and Zone diet. Some diets are dangerous and you should discuss options with your medical doctor or a certified nutritionist before making any drastic changes. All diets work by reducing your calorie intake…that’s it! There is no magic or secret to weight loss.
In terms of numbers to lose a pound you need to reduce your calories by 3,500. This done by decreasing how much you eat and also through burning more calories. This is very doable by combining eating less and working out more. To lose 1 pound a week, all you need to do is decrease calories by 250 each day and burn 250 more calories each day. In previous articles I discussed that interval training is much more effective in working out in a shorter amount of time. It would take about 20 minutes on an elliptical or treadmill to burn these calories but the intervals need to be hard getting your heart rate up to 80% of your max (220-age). Do hills or sprints for 2 minutes then go lighter for 2 minute intervals.
When it comes to working out try and do something every day. Do what you like. It should be hard but somewhat enjoyable. You will feel better after even those days you are feeling less motivated.
My simple rules to weight loss.
- Do not eat anything fried.
- Do not have dessert.
- Do not get so hungry that you will eat whatever is in front of you – that means having a snack in the late afternoon and perhaps in the morning to offset your hunger.
The bottom line is to get in shape this year, pick realistic goals. Eat healthier and work out every day.
Rick Weinstein, MD, MBA
Director of Orthopedic Surgery
Westchester Sport & Spine of White Plains Hospital