RedWine
04-23-2008, 03:37 AM
Readers ask about energy balance and learn that peanut butter enhances oatmeal
Readers interested in weight loss sent in the following questions about medications, oatmeal, calories and exercise as part of our ongoing series about shedding excess pounds.
Answers are provided by Jean Bauch, a registered dietitian and coordinator of Unity Health's Diabetes, Weight Loss and Nutrition program, and by Sean Stark, an exercise physiologist at Unity Cardiac Rehabilitation.
Question: Why does the popular press still repeat the old "calories in must equal calories out" equation, even though journalists such as Gary Taubes have shown quite convincingly that research does not back that up? Rather, carbohydrate calories produce body fat much more readily than fat calories do. I believe we all should emphasize reducing carbs — especially easily digested, highly refined carbs, to lose weight (and not suffer hunger pangs).
— J.L., Irondequoit
Answer: Bauch: Fat is the storage of energy, and the body cannot create more energy than it takes in, hence calories in must equal calories out. But controlling appetite is also a factor in weight control, and studies suggest that the content of our diet may play a part. There is growing evidence that higher fiber, fewer processed carbohydrates and the inclusion of healthy fats may help the body better regulate appetite. Today's healthier weight-loss plans recommend these types of changes.
Question: Many medications (such as antidepressants) cause significant weight gain. What can be done to stop that? Even after discontinuing the medication, the weight remains. It's difficult to lose, especially if we are older and lack the energy or motivation to exercise as we should.
— L.C., Greece
Answer: Bauch: Both depression and medications to treat it may cause weight gain. Assuming thyroid disease has been ruled out, ask your doctor about possible changes to medication less likely to trigger weight gain. Unfortunately, once the weight has come on, the only sure-fire solution is to eat less and exercise more. The upside is that a healthy diet and increased exercise may also relieve symptoms of depression.
Question: I know oatmeal is good for many reasons, and it's best to eat "old-fashioned" oatmeal, not instant. "Weight Control" Quaker brand instant has added protein and fiber, and I find this more filling. Is the old-fashioned still better? The instant has sodium; is there anything else "bad" in it?
— L.S., Gates
Answer: Bauch: Although Quaker Weight Control Instant Oatmeal seems to work well for you, you may be concerned about its artificial sweetener and fillers. For a more natural solution, try adding a teaspoon of natural peanut butter to old-fashioned oats. This adds a couple more grams of protein and a bit of healthy fat to help fill you up.
Question: I've lost about 33 pounds since October using Weight Watchers. I've recently added a vigorous (for me) exercise program, running about 3 miles several times a week. Since I started exercising, I've gained four pounds. Some, I'm sure, was the result of some unwise Easter candy consumption, but what should I expect in muscle weight gain as I continue on this program? I've been jogging (about a 12.5-minute mile) for about a month. I weigh about 155 pounds and am 5 feet, 4 inches tall. Before, I did no rigorous activity.
—J.H., Henrietta
Answer: Stark: Let me congratulate you on your weight loss and for incorporating activity into your life. Being physically active increases your chances at long-term success. How much muscle weight you'll gain from vigorous training depends mostly on genetics and how many calories you're eating.
Increasing muscle density or mass adds weight but also requires energy to sustain itself, while fat does not. By creating more muscle, you'll burn more calories at rest.
Your body is going through positive changes, but part of those adaptations will be a plateau effect. To overcome that plateau, modify your training. Add resistance work, such as weight training, resistance bands or physio ball, along with running. Chances are you will see a difference in how you look or how your clothes fit. Focus on the positive, stay consistent with your exercise, and success will follow.
Question: I've lost about 33 pounds since October using Weight Watchers. A friend who does another program said to me, "Oh, Weight Watchers is just calorie counting. You'll gain the weight right back." Is there any truth to the idea that calorie reduction leads to lower metabolism? Also, is it true that combining certain food groups at meals and avoiding the combination of others allows you to eat more food?
— J.H., Henrietta
Answer: Bauch: Congratulations on your efforts. Experts agree calorie counting is effective in controlling weight and can be the basis for habit changes that last a lifetime. Overly restrictive diets (unlike Weight Watchers) of fewer than 1,200 calories a day can reduce metabolic rate and hurt weight-loss efforts.
Despite the hype, there is no scientific evidence that food combinations help control weight, except by restricting food choices and therefore calories.
Question: How do I know how many calories I should eat per day to promote weight loss?
— J.T., Rochester
Answer: Bauch: Nutritionists use a variety of formulas to calculate calorie needs, but for the layman, the following works fairly well. Multiply your weight in pounds by 12 (for women) or 14 (for men). Deduct 500 calories from this total and that's your daily calorie limit to lose about one pound a week. For a woman weighing 160 pounds, this would mean a target of 1,420 calories.
Question: My brother is planning to try the "HCG diet" and sent me links to Web sites that promote it. It sounds possibly dangerous, but so far I haven't found any reputable sites evaluating it. Is this diet safe or effective?
— C.F., Rushville, Ontario County
Answer: Bauch: According to the Food and Drug Administration and the American Medical Association, use of HCG (human chorionic gonadotropin) hormone has not been shown effective for weight loss. Success stories may be due to the 500 calorie-a-day restriction that the program also mandates. HCG is a hormone extracted from the urine of pregnant women, approved for treatment of certain reproductive problems. Injecting any kind of hormone into the body should be carefully considered.
Readers interested in weight loss sent in the following questions about medications, oatmeal, calories and exercise as part of our ongoing series about shedding excess pounds.
Answers are provided by Jean Bauch, a registered dietitian and coordinator of Unity Health's Diabetes, Weight Loss and Nutrition program, and by Sean Stark, an exercise physiologist at Unity Cardiac Rehabilitation.
Question: Why does the popular press still repeat the old "calories in must equal calories out" equation, even though journalists such as Gary Taubes have shown quite convincingly that research does not back that up? Rather, carbohydrate calories produce body fat much more readily than fat calories do. I believe we all should emphasize reducing carbs — especially easily digested, highly refined carbs, to lose weight (and not suffer hunger pangs).
— J.L., Irondequoit
Answer: Bauch: Fat is the storage of energy, and the body cannot create more energy than it takes in, hence calories in must equal calories out. But controlling appetite is also a factor in weight control, and studies suggest that the content of our diet may play a part. There is growing evidence that higher fiber, fewer processed carbohydrates and the inclusion of healthy fats may help the body better regulate appetite. Today's healthier weight-loss plans recommend these types of changes.
Question: Many medications (such as antidepressants) cause significant weight gain. What can be done to stop that? Even after discontinuing the medication, the weight remains. It's difficult to lose, especially if we are older and lack the energy or motivation to exercise as we should.
— L.C., Greece
Answer: Bauch: Both depression and medications to treat it may cause weight gain. Assuming thyroid disease has been ruled out, ask your doctor about possible changes to medication less likely to trigger weight gain. Unfortunately, once the weight has come on, the only sure-fire solution is to eat less and exercise more. The upside is that a healthy diet and increased exercise may also relieve symptoms of depression.
Question: I know oatmeal is good for many reasons, and it's best to eat "old-fashioned" oatmeal, not instant. "Weight Control" Quaker brand instant has added protein and fiber, and I find this more filling. Is the old-fashioned still better? The instant has sodium; is there anything else "bad" in it?
— L.S., Gates
Answer: Bauch: Although Quaker Weight Control Instant Oatmeal seems to work well for you, you may be concerned about its artificial sweetener and fillers. For a more natural solution, try adding a teaspoon of natural peanut butter to old-fashioned oats. This adds a couple more grams of protein and a bit of healthy fat to help fill you up.
Question: I've lost about 33 pounds since October using Weight Watchers. I've recently added a vigorous (for me) exercise program, running about 3 miles several times a week. Since I started exercising, I've gained four pounds. Some, I'm sure, was the result of some unwise Easter candy consumption, but what should I expect in muscle weight gain as I continue on this program? I've been jogging (about a 12.5-minute mile) for about a month. I weigh about 155 pounds and am 5 feet, 4 inches tall. Before, I did no rigorous activity.
—J.H., Henrietta
Answer: Stark: Let me congratulate you on your weight loss and for incorporating activity into your life. Being physically active increases your chances at long-term success. How much muscle weight you'll gain from vigorous training depends mostly on genetics and how many calories you're eating.
Increasing muscle density or mass adds weight but also requires energy to sustain itself, while fat does not. By creating more muscle, you'll burn more calories at rest.
Your body is going through positive changes, but part of those adaptations will be a plateau effect. To overcome that plateau, modify your training. Add resistance work, such as weight training, resistance bands or physio ball, along with running. Chances are you will see a difference in how you look or how your clothes fit. Focus on the positive, stay consistent with your exercise, and success will follow.
Question: I've lost about 33 pounds since October using Weight Watchers. A friend who does another program said to me, "Oh, Weight Watchers is just calorie counting. You'll gain the weight right back." Is there any truth to the idea that calorie reduction leads to lower metabolism? Also, is it true that combining certain food groups at meals and avoiding the combination of others allows you to eat more food?
— J.H., Henrietta
Answer: Bauch: Congratulations on your efforts. Experts agree calorie counting is effective in controlling weight and can be the basis for habit changes that last a lifetime. Overly restrictive diets (unlike Weight Watchers) of fewer than 1,200 calories a day can reduce metabolic rate and hurt weight-loss efforts.
Despite the hype, there is no scientific evidence that food combinations help control weight, except by restricting food choices and therefore calories.
Question: How do I know how many calories I should eat per day to promote weight loss?
— J.T., Rochester
Answer: Bauch: Nutritionists use a variety of formulas to calculate calorie needs, but for the layman, the following works fairly well. Multiply your weight in pounds by 12 (for women) or 14 (for men). Deduct 500 calories from this total and that's your daily calorie limit to lose about one pound a week. For a woman weighing 160 pounds, this would mean a target of 1,420 calories.
Question: My brother is planning to try the "HCG diet" and sent me links to Web sites that promote it. It sounds possibly dangerous, but so far I haven't found any reputable sites evaluating it. Is this diet safe or effective?
— C.F., Rushville, Ontario County
Answer: Bauch: According to the Food and Drug Administration and the American Medical Association, use of HCG (human chorionic gonadotropin) hormone has not been shown effective for weight loss. Success stories may be due to the 500 calorie-a-day restriction that the program also mandates. HCG is a hormone extracted from the urine of pregnant women, approved for treatment of certain reproductive problems. Injecting any kind of hormone into the body should be carefully considered.