You have reached your limit of free articles this month.

Enjoy unlimited access to SpringfieldNewsSun.com

Starting at just 99¢ for 8 weeks.

GREAT REASONS TO SUBSCRIBE TODAY!

  • IN-DEPTH REPORTING
  • INTERACTIVE STORYTELLING
  • NEW TOPICS & COVERAGE
  • ePAPER
X

You have read of premium articles.

Get unlimited access to all of our breaking news, in-depth coverage and interactive features. Starting at just 99c for 8 weeks.

X

Welcome to SpringfieldNewsSun.com

Your source for Clark and Champaign counties’ hometown news. All readers have free access to a limited number of stories every month.

If you are a News-Sun subscriber, please take a moment to login for unlimited access.

What’s sabotaging your weight-loss success?


Q: Why does it seem so hard to lose weight yet so easy to put it on?

A: Getting an exact count of calories in vs. calories out is nearly impossible, not to mention tedious, so most people guesstimate. In doing so, they typically vastly overestimate calories burned with exercise and underestimate those consumed from diet.

Things to keep in mind:

When using cardio machines, don’t rely on the calorie readout for accuracy. Many factors affect the number of actual calories burned, including ratio of fat to muscle, total body weight, age, gender, and current state of health.

Instead of focusing primarily on the amount of time spent exercising, focus on how hard you are working during those minutes. Naturally, the greater the exertion minute to minute, the more calories burned. A simple way to rate your exertion level: Low intensity — Easy to breathe, you can easily carry on a conversation. Moderate effort — You are feeling somewhat taxed and moderately winded. Vigorous intensity — You are breathing heavily and sweating.

Include both strength training and cardio when working out. Cardiovascular exercise is an excellent way to burn calories, but does little to increase muscle tissue. Strength/resistance exercise may not burn as many calories minute to minute as cardio, but nothing beats lifting weights for muscle building, which in turn gives your metabolism a boost 24/7.

Far too many people reward their exercise efforts with a calorie-laden smoothie or other post-workout treat, assuming that at the very least they’ve broken even as far as calories in and out. Unless you are working out at a consistently moderate to high intensity level for more than an hour, you likely don’t need more than about a 200 calorie nutrient-dense snack to ward off hunger pangs and keep blood sugar levels in check.

It’s also not uncommon for exercisers to assume that since they’ve hit the gym, they can be less active the rest of the day without much impact on weight. Instead of falling into this trap, try to get up and move more throughout the day, seeking ways to add bits of activity where you can.

Don’t mistake weight loss for fat loss. The scale may tell you total body weight, but it is impossible to determine how many of those pounds are fluid loss or gain, and how much is muscle or fat weight. Are you exercising regularly and at the right intensity? Are you eating a portion controlled nutritious diet every day? Your lifestyle choices are the best predictor of your success in meeting goals, regardless of what the scale says. If you find that these things only matter some of the time, re-evaluate priorities and come up with a plan that allows you to succeed.

Marjie Gilliam is an International Sports Sciences Master certified personal trainer and fitness consultant. She owns Custom Fitness Personal Training Services LLC. Send email to marjie@ohtrainer.com.


Reader Comments ...


Next Up in

Coupon deals of the week
Coupon deals of the week

Coupon availability and coupon values may vary within different regions or neighborhoods. Colgate Toothpaste This week at CVS, Colgate Enamel Health toothpaste is on sale for $3.99. Visit www.colgate.com and click on “Special Offers” to print out a coupon good for 75 cents off this item. Then, when you check out, you will also receive $2...
Local psychologist offers tips on talking to kids about school violence
Local psychologist offers tips on talking to kids about school violence

With many struggling to cope with today’s school shooting at West Liberty-Salem High School, a local psychologist has tips for parents as they respond to questions and concerns about school violence. "I think it's important to allow children to talk about any anxiety or concerns that they may be having," said Mary Beth DeWitt, PhD,...
Teacher’s ‘silly question’ turns out to be a great one

Scott Ervin is an independent facilitator of parenting with Love and Logic and The Nine Essential Skills for the Love and Logic Classroom. He is a parent and behavioral consultant based in the Miami Valley. More information: www.askthekidwhisperer.com. Q: Dear Kid Whisperer: I teach high school English. I read your column, follow your blog, and I do...
Kellyanne Conway's inauguration outfit sparks criticism
Kellyanne Conway's inauguration outfit sparks criticism

Kellyanne Conway spent her 50th birthday at the inauguration of President Donald Trump. >> Read more trending stories   She attended Friday festivities wearing patriotic colors.  But many people criticized Conway's outfit. Trump's former campaign manager and current senior adviser was dressed in a red, white and blue coat...
Atlanta radio show host's daughter beats cancer
Atlanta radio show host's daughter beats cancer

Then 10-month-old Reese was diagnosed stage 4 sacrococcygeal teratoma in August. Hobby and her husband, Grant Rivera, said they knew something wasn’t right for months. They went to the doctors, where Reese had an MRI of her pelvic region, which revealed a large mass. The family immediately began chemotherapy at Children’s Healthcare...
More Stories