Odds and Ends
As I was lying in bed this morning listening to the news on the radio, a short interview with a Nutritionist was playing. It made me think that in this newsletter I would just like to share some comments/news related to health and wellness. Here goes:
The interview with the Nutritionist was focussed on portion control. Her comment was that besides choosing the right foods to eat, it was just as important to control the amount of food you are eating. You can be eating all the right foods, but if you eat too much your weight loss/weight control plans will not be successful. This is always so evident to me everytime I travel to the U.S. It never ceases to amaze me the amount of food the restaurants pile on your plate. One entree can easily serve two people. You would be safe to divide your meal in half right away and no, no asking for doggie bags either.
In 2006, I attended a Conference at UVIC. One of the presenters was Len Kravitz, PhD. Dr. Kravitz is the Program Director of Exercise Science at the U. of New Mexico. He is a highly sought after speaker across Canada and the U.S. Dr. Kravitz’ area of expertise is metabolism and weight loss. These are a few of his comments from that lecture:
NEAT = Non-exercise activity thermogensis; part of daily activity thermogenesis
New research on NEAT – Fidgeters expend 352 addition kcals/day. This is good new for all those of you who “can’t sit still”. Just walking around or standing when on the phone will burn additional calories!
RMR = Resting metabolic rate (60-75% of energy)
Your RMR is a figure of what your body uses in way of energy at rest. All you body’s vital organs and muscle are in need of energy just to survive. Skeletal muscle is 40% of the human body and contains 50-75% of all proteins in the body. RMR of muscle = 15-25 kcal/kg/day and amounts to 20-25% of your daily energy expenditures. As you can see muscle is a very active tissue, which is why as fitness professionals we stress resistance training in all weight loss programs.
60% of your RMR is from liver, kidney, heart and brain. These organs’ metabolic rate is 15-40 times of the equivalent rate in muscle.
To calculate your RMR:
Women: Wt (kg) x .9 x 24 = ______
Men: Wt (kg) x 1.0 x 24 = _____
One of the discussions that Dr. Kravitz brought up was the amount of exercise needed to make significant changes in body composition and how you can accomplish this is short bouts:
“Accumulate time of exercise (cardio work) is just an beneficial as long workouts. Best results are seen with accumulation of 200-280 minutes per week. This can be accomplished in as little at 10 minute bouts.
One study that followed 150 women/132 men for 5 years after their initial weight loss showed that all of these individuals were successful in keeping their weight off for 5 year and they all did consistent cardiovascular workouts of 200-280 minutes per week.”
So, we can take away a few important notes from the above comments: Eat smaller portions, short bouts of cardio are just as effective, and consistency is king.