Last Friday I spoke at the NSCA’s Personal Trainers meeting in Las, Vegas. They put on one heck of a meeting and I love meeting NSCA members and learning from them as well as the speakers. And one thing I really liked about this meeting was the fact that several speakers challenged commonly held beliefs about nutrition and exercise. Here’s a condensed overview (not all points included) of my talk on Effective Strategies for Weight Loss:
1) Lift Weights or engage in some other type of resistance training, regularly. Muscle tissue doesn’t burn many more calories than fat (despite what people say) – about 4 calories more per day per pound. But, those calories add up over time and more importantly, adults start a gradual slow progression of losing muscle around age 40 (sarcopenia). Less muscle means you can’t exercise as hard which means you won’t burn as many calories while working out (and those activities of daily living like washing your car or lifting groceries will seem tough at some point).
2) Calories Matter. I hate to burst anyone’s bubble who thinks you can eat as much as you want as long as you slash so called “bad calories,” but calories count. If you don’t believe me, check out how nutrition professor Mark Haub lost 27 lbs and significantly improved his blood lipids on a 10-week diet of Twinkies, Doritos, sugary cereals and Hostess cupcakes. Want more evidence published in research journals? Okay, check out the POUNDS LOST trial which found that how much you eat matters more than the proportion of fat, carbohydrate and protein. And, that adherence to a diet determines success (and sticking with extreme diets that cut out food groups sucks so many people don’t last long on them).
3) Calories Matter but Protein is Crucial. Protein preserves muscle during weight loss and the lower your diet is in calories, the more you need protein. How important is protein for preserving muscle? Well, I love the overfeeding study published in JAMA earlier this year in which the study authors overfed participants by 40% more calories than they needed to maintain their weight. The participants were randomized to receive either 5%, 15% or 25% of their calories from protein. Now, 5% may seem low but because of their total daily caloric intake that 5% meant 47 grams per day – that’s 1 gram more than the protein RDA set by our government for women! All groups gained a similar amount of fat and the 15% and 25% group also gained muscle (and therefore more total weight) but, the group consuming 1 gram of protein more than the RDA set for women LOST 0.70 kg lean body mass! Take home points: over consume calories and you’ll gain fat. Make protein a greater proportion of the calories you over consume and you’ll also gain muscle. Follow the RDA and you may lose lean body mass.
4) Change your Environment for Success. Eat off smaller plates and bowls, choose smaller packages, get the food you don’t want to eat out of your house (if it is there, you will eat it at some point). Put healthy food within your line of vision. Avoid constant refills (chip basket at restaurants, bread basket, that never ending tub of beer bottles). And, surround yourself with people who encourage your success vs. those who will get in the way.
5) Keep your stress levels down. For more information on how stress impacts weight, click here.
6) Figure out WHY you are eating. You can have all the nutrition knowledge in the world and weight loss strategies but if you don’t delve into what is making you eat vs. using other coping mechanisms, long term success will elude you.
Now, you are probably wondering “well what about Forks Over Knives, the documentary that covered the supposed evils of animal protein?” I promise I’ll give my uncensored opinion (slashing) of that documentary in my next post in addition to more about protein
For a hilarious and insightful overview of this conference, check out fitness and nutrition expert Alan Aragon’s post. And, here’s a post from another one of my favorite writers, renowned fitness expert Brad Schoenfeld.