Posts Tagged ‘Weight Loss Sabotage’

Wrong Diet and Too Much Exercise Can Sabotage Weight Loss

January 23rd, 2013 at 1:24 pm by timigustafson

You think you do everything right. You stick to a lean diet and you go for runs and workouts in the gym. Still, the numbers on the scale won’t budge. It’s a frustrating experience many Americans go through during ‘resolution season’ when the damage from the holidays is supposed to get undone.

There can be multiple reasons for unsuccessful attempts at weight loss. Surprisingly, some of the most logical measures such as calorie restriction and fitness training can be among them. How is that possible?

“A healthy diet and consistent exercise are a safe bet at dropping pounds, yet research and evidence suggests that other factors may contribute to how easy it is for you to gain and lose weight,” says Jenna Morris, a personal trainer and writer for Livestrong.com.

Of course, making changes to eating habits that resulted in weight gain may be necessary. But you should proceed with caution, warns Morris. “If you dip too far below your recommended daily intake, then you risk actually slowing your metabolism and making weight loss even more challenging.”

If your weight loss efforts are too aggressive, you may deprive your body in unhealthy ways. A simultaneous reduction in calorie intake and increase in expenditure can cause you to burn valuable, metabolic-boosting muscle, which can make it harder to lose weight, warns Dr. Melina Jampolis, a physician nutrition specialist and contributor to CNNhealth.com.

Studies on the effects of different levels of exercising on weight loss have found that high-intensity training may not always produce the desired (or imagined) results. People who watch weight loss shows like “The Biggest Loser” on NBC often come to believe that exhausting workouts are the answer, when in fact moderate but consistent exercise routines have shown greater long-term success.

“People who exercise less may end up burning just enough calories to lose weight, but not enough to feel compelled to replace them, either by eating more or remain sedentary otherwise,” said Dr. Mads Rosenkilde of the University of Copenhagen, Denmark, the lead researcher in one of the studies. “Those who exercise a lot […] may feel more drained, which prompts them to compensate.”

There can also be other factors involved such as interference from medications or medical conditions like an underactive thyroid gland or Cushing’s syndrome. Or genetic components to weight and metabolism may play a role. There are hundreds of genes that are responsible for weight regulation, says Dr. Jampolis, many of which are designed for survival by preventing starvation. In our modern environment where food is plentiful, they still function, but often in the wrong way.

For healthy, lasting weight loss, she recommends introducing smaller changes over time. If you still can’t lose weight, it might be better to just accept your current weight for the time being and focus on the prevention of more weight gain, which is for many a hard task in itself. But don’t give up on your regular exercise routine, she advises. “It is much healthier to be fit and overweight than to be thin and inactive.”

Timi Gustafson R.D. is a registered dietitian, newspaper columnist, blogger and author of the book “The Healthy Diner – How to Eat Right and Still Have Fun”®, which is available on her blog, “Food and Health with Timi Gustafson R.D.”, and at amazon.com. You can follow Timi on Twitter and on Facebook.

-->
Write your own blog

Do you have something to say? Are you passionate about a particular topic and can write regularly and coherently? We'd love to talk with you. Contact us today about blogging on this site.

Blog Search
About timigustafson

Timi Gustafson, RD, LDN, FAND is a registered dietitian, health counselor, book author, syndicated newspaper columnist and blogger. She lectures on nutrition and healthy living to audiences worldwide. She is the founder and president of Solstice Publications LLC, a publishing company specializing in health and lifestyle education. Timi completed her Clinical Dietetic Internship at the University of California Medical Center, San Francisco. She is a Fellow of the Academy of Nutrition and Dietetics, an active member of the Washington State Dietetic Association, a member of the Diabetes Care and Education, Healthy Aging, Vegetarian Nutrition and the Sports, Cardiovascular and Wellness Nutrition practice groups. For more information, please visit http://www.timigustafson.com

*About Community Blogs

Community blogs are written by volunteers. They are members of our community but not employees of this site or newspaper. They have applied or were invited to blog here but their words are their own and are not edited by the editor or staff of this site, and have agreed to abide by our Terms of Use. The authors are solely responsible for their content. If you have concerns about something you read on a community blog, please contact the author directly or email us.

Would you like to have your own blog on our site? Contact us today.

Archive
Categories