New England Journal of Medicine Debunks Calories-in/Calories-out

I had a completely different post lined up for today, but, upon reading the January 31 edition of the New England Journal of Medicine, I figured this was worth pushing to the front of the line. (Fear not, the post on Joint Health is still forthcoming and you will be riveted!

The article, titled "Myths, Presumptions, and Facts About Obesity," breaks down seven myths that are pervasive in the conventional wisdom about dieting and weight loss. First among them: calories in/calories out.

According to the article:

• "For example, whereas the 3500-kcal rule predicts that a person who increases daily energy expenditure by 100 kcal by walking 1 mile (1.6 km) per day will lose more than 50 lb (22.7 kg) over a period of 5 years, the true weight loss is only about 10 lb (4.5 kg),6 assuming no compensatory increase in caloric intake, because changes in mass concomitantly alter the energy requirements of the body."

What does this mean?
For 50 years, doctors have been prescribing calorie reduction/ control ("diets") as the only reliable method for weight loss. This has all been based on the assumption that the human body operated under the First Law of Thermodynamics, which states that energy cannot be created or destroyed, only transferred. The problem is that the human body is an adaptive machine that is bent on, above all else, maintaining balance among a score of different systems while compensating for hundreds of variable factors. And the human body is masterful at conserving energy.

That's right, metabolism is a moving target

In the 1940s, a University of Minnesota study confirmed that long-term, extremely low calorie diets did not result in a continuous linear progression of weight loss. In fact, after a couple weeks, the body completely adapted, cutting energy levels, making the participants lethargic and chronically cold, and the weight loss slowed to a crawl or halted altogether.  The subjects also became obsessed with food to the point that many had complete mental breakdowns. After the completion of the six month study, all rebounded and gained, on average 10 pounds above their pre-study starting weight.

Does this sound like the dietary woes we have all heard of and experienced?

Furthermore, many studies have confirmed that overweight or obese people don't necessarily consume more calories than those who are not.

The basic concept of needing to expend more energy than you take in still stands. BUT - it is impossible for anyone to exactly and consistently calculate their actual energy expenditure on any given day, let alone over a period of time. Those calculators on the treadmills and on websites are estimates based on models.  They are directionally correct for populations, but exactly wrong for individuals.

If not calorie counting, then what?

So if the NEJM is finally refuting the concept of sustained weight loss based on reduced calories consumed or increased calories burned, and this is supported by our own observation time and time again, what do we do about it? For starters, stop counting. It makes people crazy and it doesn't work.

The heart of our obesity problem is not total calories, but the quality of those calories we take in. Studies on metabolic syndrome have repeatedly shown that the heart of the issue is a sustained bombardment on our systems of sugars and refined carbohydrates. Our body does its best to deal with the issue, but over time, the overload takes its toll. The liver becomes fatty, your muscles become resistant to insulin, your hormone levels are impacted, and LDL cholesterol goes through the roof.

Consider this: what would it take to remove 80-90% of the refined carbohydrates and sugars from your daily consumption and replace them with foods your body can actually use? It requires a mindset change and some planning, but are baguettes, bagels, potatoes, and white rice worth the road to diabetes? All we have to do to reverse the damage is stop inflicting more damage. Once your metabolism is no longer at war with you, you might be surprised to see the weight steadily coming off.

I'm not saying to purge any and all carbohydrates from your diet. You need them. Just choose the ones that have the lowest glycemic index: vegetables, whole grains (actual whole grains, not a label on a box), and fruits in moderation.

In upcoming posts, I will be publishing a three-part series called Mastering your Macronutrients, which is aimed at equipping people to make the very best selections for their health possible.  In the meantime, keep reading, learning, and sharing what you find.  Together we can overcome this.

Ladies, lift heavy (for you) things!

Before you completely move to a different blog or go back to FB to laugh at a cute puppy photo, give me a few minutes and let me explain.  I’m not asking you to give up your fitness routine, whatever it may be, that keeps you sane.  We all have the things we do because we love them and they keep us from killing people, so I completely understand keeping your yoga class, your run or whatever it might be.  I’m asking you to give lifting weights a try as well.

I am not going to sell you on health specifics as to why lifting weight is good for you, because there is good reputable information out there to endorse it, from the Center for Disease Control to Wikipedia and everything in between.  

I’m simply going to sum it up for you.  Lifting weights will raise your basal metabolic rate (boost your metabolism), increase bone density, make you stronger to take on life, and improve range of motion and balance.  These are only a few of the physical aspects that it can affect.  I was getting heartburn 3 or 4 times a week.  I was waking up repeatedly through the night and it was taking me forever to get to sleep.  I also noticed my PMS symptoms were getting worse.  Since I started eating better and working out, all of these physical conditions have disappeared.  I sleep for 8-9 hours a night and feel great when I wake up.

One of the things that is rarely discussed is how lifting can affect you psychologically.  I feel much more capable and confident than I ever have before.  It gives you pride in your body because you made it that way.  The moment you go up in weight will make you feel like you can take on the world.  Being a strong woman is awesome. I now want to get out and try other things because of my improved confidence level. 

I am on a social networking site for fitness and health called Fitocracy and I repeatedly see women concerned about getting “bulky” from lifting weights.  This is far from the truth.  Women don’t have the hormonal make-up to layer on muscle; strength training results in a leaner physique. It will change your body substantially more, and more rapidly, than a cardio-only or cardio-based fitness plan. You will not get big, you will not get bulky.  There is one caveat to this statement:  if you don’t lose the fat sitting on top of the muscle you will “bulk up”.  You can’t out-train a bad diet. Read our previous posts, "Our Healthy Transformation (Part 4)", and "Where do we Start? (Part 1)", for nutrition planning.

I also see many women asking about getting “toned”.  Toned doesn’t mean anything.  You either lose fat or gain fat.  You can either lose muscle or gain muscle.  As you lose fat, your skin starts to get loose and jiggly (“jiggly” is my own made up word for loose skin that just jiggles around).  The tone you speak of is building muscle to make your body solid.

I also hear some of you saying, “Well, I use the machines and lift weights so I’m good right?”  Free weights are far better for you than machines.  Those machines isolate one muscle at a time, but also put you in awkward positions.  Those machines do not imitate any movement you will ever do in real life.  Lifting with free weights not only engages the primary muscles for an exercise, but also the stabilizing muscles. 

Whether you realize it or not, you have already worked out with free weights.  How many of us have bent over and picked up a small child?  If you are using the correct form, bending your knees and not your back, you are performing a deadlift. 

The next thing I commonly hear is that the gym and specifically the free weight room are intimidating.  I completely understand this feeling.  First, remember everyone starts somewhere.  You are taking control of your health, strength and appearance.  Just taking that first step can seem almost impossible, but you are doing more than people sitting on a couch.  I promise you it will get much easier and before long you will march in there like you own the place because, well, you do. 

Now that you’re committed and want to do this you’re asking well, where do I start?  I'm glad you asked!  Our "Where do we Start? (Part 2)" post gives you everything you need to set up your own starter program.

The next thing I want to discuss is how much weight to use.  When you start doing an exercise, if you can do that exercise with the weight you are using over 12 times, then you need to use more weight.  So, let’s say you’re starting to bench press and you’re using dumbbells.  You go over and pick up 2 10lb dumbbells (because we all underestimate ourselves) and you can do 20 reps.  Well, that means you need to add more weight.  You should barely be able to finish off your set of 10.  I had very little upper body strength to begin with; I started out bench pressing with 2 17.5lb dumbbells.  I’m now up to using the bar and adding weight.  I can do 70 pounds, so I have doubled the weight I can do in 6 months!  Move away from the colored weights made for women (don’t get me started on this subject) and lift heavy (for you) weight.

I know some of you really like your cardio.  Personally I don’t understand that because I hate it.  I spent 22 years in the military and if I never jog again it will be too soon.   If you must do cardio, do it after you lift weights (if it has to be on the same day).  You don’t have to do cardio to change your body and lose fat.  But if you want to do cardio, don’t exceed more than 30 minutes at a go.  I personally prefer sprint intervals and do that on the days I’m not lifting.  I understand that many people are on a time crunch and still want to do cardio (for some unknown reason).  If you do both cardio and weights on the same day, then it’s weight lifting first and then cardio.  You will be more able to handle the weight and you will be more ready to burn fat after lifting.

The last thing I want to discuss is sleep, get it!  When you lift weights you are basically damaging your muscle.  When you eat you are feeding it.  When you sleep your body is repairing your muscle.  Get 7-9 hours/night. Sleep is the best thing in the world for you, and you probably don’t get enough. Make it a priority. You will not see progress in the gym or in your body without adequate rest.

These are the basics.  I love weightlifting.  It has given me the ability to reshape my body.  I have now lost the fat I wanted to lose and I’m in the process of putting on more muscle.  This journey has helped me love my body.  I no longer nitpick it and only see the things I want to change.  When I get done lifting I see a strong, capable body.  I see a body that squats 135lbs and deadlifts 165lbs.  I see a body I have shaped and earned.  I see a strong, beautiful woman.  Isn’t that what we all want?

The Obesity Epidemic Rests on Gen X's Shoulders

Today's post lies at the heart of why we decided to launch a blog on health and fitness. It is something we are extremely passionate about, as it has impacted us personally in a number of ways. So much so, in fact, that I'm going to go out on a limb and ask our readers to consider sharing and forwarding this as widely as possible. As you know, we aren't selling or promoting anything other than getting people to take control of their health. I would be honored by your support.

Finally, Generation X is known for something

"X" became our label because the demographers didn't know what to do with us. We were a variable, a question mark. It seemed they felt we didn't stand for anything. Well - we do now.

F-A-T! 

We've all heard the statistics: over 30% of adults are obese in America. Diabetes is on the rise. And we, my fellow quadragenarians, are smack in the middle of it. We've even centered a top-rated reality television show around it!  If the trend of obesity and related metabolic and cardiovascular diseases is to be reversed, we will have to lead the way.

Not convinced? I'd like to share with you five reasons why Gen X-ers are the key.

40-somethings are in our prime earning years

This means we are paying the majority of the taxes over any demographic group, and we still have 20 or more years remaining in the active work force.  As a result, we are paying the lion's share of any current federal spending on health care, and will continue to do so for another two decades!  So even if the obesity crisis isn't currently affecting you - it still is.

Middle age means health costs and health concerns increase

Prostate exams, breast health screenings, oh yeah - we've all given them some thought. Annual checkups include earnest conversations about cholesterol levels and hypertension. And, for many, the idea of a gradual decline in general health is an accepted, inevitable outcome.  We pay for health and life insurance, and we all know that weight, blood pressure, and cholesterol levels are calculated directly into the rate they charge you.

As we continue to age, those "pre-conditions" are only going to exacerbate and cascade into new issues, making us less able to perform, possibly miss even more work for treatment and general sickness, and - yes - pay even more for the care we need as conditions worsen.  It's a spiral, and an expensive one.

The Affordable Care Act will redistribute costs to all of us

I'm an insurance guy. The principle on which insurance operates is statistical risk. Companies use complex models to estimate the total risk of their book of business and charge rates that balance the cost. Most use some form of tiering structure so that those who are statistically less risky pay less and those more likely to file a claim pay more. Nobody likes it, but its statistically fair and incredibly accurate. Universal care - love it or hate it - changes the risk pool to "everybody". As a result, people who were definite risks and therefore uninsurable before are now part of the book. Costs will go up to balance the equation.

Add to that the uncertainty surrounding Social Security and Medicare as we age, we just don't know what we can count on in terms of retirement support.

We started it

Before I explain, let me say that I am not commenting on the merits of the societal changes I'm pointing out.  They simply are a set of factors that lead us to present circumstances.

Our generation is where the obesity rise began.  From my observations, it seems clear that the women's liberation movements of the 60's that led to so many women turning to a career, changed us in some unexpected ways.  In a two-career home, time is a luxury.  Convenience foods at home and on the go became a staple of American eating and "just add water" became the standard in American cooking.

Our parents knew how to cook; they just didn't have time.  We - as a generation - grew up on those boxes with the foil flavor packets.  We have been raised with the innate assumption that cooking from scratch is "hard" and "time-consuming" and "inconvenient".  And, as a result, we have never had a handle on our nutrition.  Add to that the barrage of nonsense pop-culture pseudo-science that has been thrown at us our entire lives, and its no wonder we are clueless about nutrition.

Make no mistake, those processed, packaged foods, marketed as "healthy" are at the very center of the obesity issue.  I explain this position further in the post: "You are pre-diabetic - yes, you!"

We are raising the next, even fatter generation

Just as we are in our prime earning years, we are also in the middle of raising our families (some of us even have grandchildren already).  Obesity rates are projected to rise from an astounding 30% to a mind-boggling 50% over the next 15 years.  Costs associated with the continued trend are projected to be an additional $48-$66 billion a year, just in treatment alone.  

The First Lady of the United States is trying to mobilize America (literally) around the issue.  But the guidance is flimsy, conventional, and - well - wrong.  As parents, we know that our children build their lifelong habits at home.  If we can't manage our nutrition, our weight, and our health, how can we hope for them to?

We can FIX this!

The amazing thing about the entire problem is that it is entirely reversible!  There is NO secret! We don't need a wonder drug or to endure endless hours on the treadmill followed by a lettuce leaf and a cube of cheese.  You don't have to buy any program or subscribe to a plan.  Slim is simple!  By simply getting smart about how foods affect your body and thinking of food as fuel, you can transform your body, health, and vitality.  

We created 40SomethingFitness with a mission: to become the "bridge" between the athletic and results-oriented fitness communities, where these practices are put to use every day, and the mainstream world of our peers.  We want to help you learn for yourself how to take control of your body and stop feeling victimized and helpless to it.  At least twice a week, we will share with you our own learnings, experiences, and results in ways that make sense.  In ways that you can put to use in your own life every single day.

You will never have to subscribe to anything, buy our latest e-book, or purchase a plan or routine we recommend or discuss.  Just come back.  Start the conversation with your friends and loved ones.  Keep reading and keep learning.