Exercise to Lose Weight

What kind of exercise -- and how much -- is best when you're trying to lose weight?

By Barbara Russi Sarnataro

If someone told you right now what the absolute best exercise to lose weight was, would you do it? You might when you read this. Drum roll, please!

The best exercise to lose weight is: "the exercise you'll do," says Timothy Church, MD, MPH, PhD, a professor at Pennington Biomedical Research Center in Baton Rouge, La.

                             

Other experts interviewed by WebMD said much the same thing about weight loss workouts.

"The two things that stop people from losing weight with exercise are either boredom or injury," says physical therapist and strength and conditioning specialist Ben Quist, PhD, NSCA.

The truth is that weight loss is about creating a calorie deficit -- in other words, burning more calories than you take in. So, they say, whilerunning at an 8-minute-mile pace might be a great calorie burner, if you're not going to do it, it's not going to help you. Instead, start with something you can do, like walking or working out on an elliptical machine or exercise bike.

The Beef on Strength Training

In all cases, however, you'll burn more calories with cardio (aerobic) exercise than with strength or resistance training.

"Strength training itself will not lead to an appreciable amount of weight loss because it just doesn't burn enough calories," says Glenn Gaesser, PhD, FACSM, kinesiology professor and department head at the University of Virginia in Charlottesville.

But what about all that talk that more muscle mass equates to more calories burned, even when you're at rest?

"It's a myth. It's not going to happen," says Gaesser.

The only successful studies to show a significant calorie burn following a weight-lifting workout (afterburn) were done with serious lifters, working out for 60 to 90 minutes at a time and lifting as much as they could on every set.

In fact, Gaesser says, at best, gaining one pound of muscle will help you burn 5 to 10 extra calories a day. You could do that chewing gum.

That's not to say that strength training isn't important for the overall health of the body. But when it comes to burning the most calories, go for cardiovascular exercise. And vary the intensity, says Quist.

"Do aerobic base-building workouts," he says, where you alternate between moderate and higher intensity, either within the same workout or on alternate days.

Quist also recommends cross-training -- that is, doing a range of different activities during your workouts. Not only does this help you keep from getting bored, it's better for your body. Doing different activities recruits different muscle groups. You're also less likely to develop an injury, says Quist, since doing the same thing day after day creates wear patterns on your joints.

Get creative, says Gaesser, whose graduate students teach an entire class on novel ways to burn calories. For example, he says, if you're a golfer, ditch the cart and walk with your clubs. You'll do what you love -- and burn more calories.

Exercise Is Just One Piece of the Puzzle

Keep in mind that exercise is just one portion of a successful weight loss program, say experts.

"Eating and exercise are not separate issues," says Church. "They're intimately connected. Too many people think these large doses of exercise are an excuse to eat whatever you want."

Unfortunately, today food is everywhere. There are candy bars at Home Depot and cheesecakes at Barnes & Noble. Gaesser says his kids can't believe a gas station used to be just a place to get gas. And portions are out of control, says Church -- just look at the size of the plates at restaurants.

"It's so much easier not to eat calories than to burn them off," says Quist.

And keep in mind that the definition of successful weight loss is keepingthe weight off.

"It's not hard to lose weight," says Church. "Anyone can lose weight. What's hard is keeping it off. Those that combine both diet and exercise keep it off."

But what about metabolism? Many people who have struggled to lose weight believe they have unusually slow metabolisms.

Chances are, "you don't have a slow metabolism," says Church. "It is so rare that of all the metabolisms we've checked (and he does this daily), I can't remember one being legitimately slow."

The truth is, he says, "bigger people have a higher metabolism because they're bigger. Metabolism is how much mass you have. The more mass you have, the more energy you burn just sitting around."

Do You Need the Atkins Induction Phase?

"Beginning with Induction is your choice -- you can begin Atkins at any of the four phases. However, Induction will jump start your weight loss as you cut back significantly on carb consumption."

-- Atkins Web Site

In Dr. Robert C. Atkins' original books, he makes it clear that the Induction Phase is an essential part of the Atkins Nutritional Approach (also known as The Atkins Diet). Now, Atkins materials are making statements such as the one above, indicating that the Induction Phase is not absolutely necessary. Is this because Induction seems to draw a lot of criticism from anti low-carb health professionals and other critics? I don't know, but I do have some thoughts on the whole question of Atkins Induction.

The Positive Side of Atkins Induction

This phase is meant to kick start the diet by forcing the body to convert from using carbohydrates for energy to using fat. It also tends to cause a large amount of weight loss. Untold numbers of people have found this to be helpful in starting them onto a new low-carb way of eating, and I am not going to be one to question their experience. Anything that helps people make a healthy change to healthy eating is wonderful in my book.

The Negative Side of Atkins Induction

On the other hand, it's clear to me that Induction isn't for everyone. My heart sinks every time I hear someone say that they tried Atkins but quit because it was "too hard." I think, "there goes someone else who could have been helped by cutting carbs but was turned off by an approach that is very restrictive." The fact is that most people don't need to cut carbs this much to get the benefits, and there is nothing wrong with starting the Atkins Diet at a higher carb level, as the quote at the top of this page attests.

Further, I think that the way Induction is described in some of the books is even more restrictive, and even confusing, than need be. For example, the books usually restrict vegetables to three cups of salad, or two cups of salad and one cup of non-starchy vegetables. Without further explanation, this could be unnecessarily low in carbohydrates, as one cup of shredded lettuce contains about half a gram of net carbs. The new instructions on the Atkins website say to get 12 to 15 grams of net carbs from vegetables, which is much clearer

Reducing the Embarrassment of Incontinence

6 Diet Changes to Help You Control Urinary Incontinence

WebMD Feature

By Tracy Brown

Reviewed By Melinda Ratini, DO, MS

Lifestyle changes can sometimes ease your urinary incontinence, or loss of bladder control. For example, many doctors suggest cutting certain foods and drinks from your diet. But everyone is different, and what works for one person may not work for another. The best way to find out what foods trigger your symptoms is to tackle one item at a time.

Here are six changes you can make right now.

Watch the Water

“If you don’t drink enough water, you can get dehydrated,” says Jennifer Anger, MD, MPH, assistant professor of urology at UCLA's David Geffen School of Medicine. “But if you have incontinence and drink [a lot], that could also pose difficulties.”

“Drinking the often-recommended six to eight glasses of water a day could be a problem,” Anger says. 

On the flip side, if you drink too little water, your urine can become concentrated and may irritate your bladder. This makes you feel like you have to go.

Anger says to ask your doctor what would be a safe amount for you to drink.

Go Easy on Alcohol

“Alcohol has a direct effect on the bladder,” says Amy Rosenman, MD, assistant clinical professor of obstetrics and gynecology at UCLA's David Geffen School of Medicine. It lowers your control over the organ and acts a bit as a diuretic -- meaning you need to go more often.

“It interferes with the neurological signals from the brain to the bladder [telling it when to hold urine and when to go]. If you have alcohol on board, there is less control over that signaling, and you are more likely to have an accident,” Rosenman says.

Most people decide to cut alcohol out completely, Rosenman says, but others can handle a small amount. It’s best to stop altogether, then add it back little by little, so you know how much is too much for you.

Cut Back on Caffeine

Caffeine is found in soft drinks, teas, chocolate, and even -- in small amounts -- decaf coffee. Not only does it make you feel like you have to go, but it also prompts your body to get rid of liquids. Your best bet: Remove caffeine from your diet if you can, and reduce it if you can’t go cold turkey.

Still crave that cup of joe? Have your coffee in the morning instead of at night. Don't drink any coffee past 7 p.m., Anger says. And limit yourself to one or two caffeinated beverages per day.

Cool It on Spicy Foods

If you have an overactive bladder, avoid eating spicy foods like Mexican, Chinese, chili peppers, chili, and horseradish. 

Spicy foods irritate the lining of your bladder just like caffeine does, says Christine Gerbstadt, MD, a doctor and registered dietitian.

Avoid Acid

Citrus foods and juices -- like orange and pineapple -- have acid that can bother your bladder and make you feel like you have to go. Tomatoes are also full of acid. Cranberry juice is known for clearing up bladder infections, but it doesn’t help with overactive bladders, Rosenman says. Plus, cranberries, too, are acidic.

Can Carbonated Drinks

Even if carbonated drinks don’t have caffeine, they may not be a good choice for you, Rosenman says. “The carbon dioxide in the drink can irritate a sensitive bladder, causing you to have the urge to go.”

Other Concerns

Diet isn’t the only thing that worsens overactive bladder symptoms and some incontinence. Other causes include weight gain, diabetes, pregnancy, constipation, aging, and certain cancers. Talk to your doctor about what’s going on, even if you feel embarrassed. You have to start the conversation so you can get treatment.