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Fighting Fat

Did you know that it is common for Americans to gain one pound per year after the age of 25? Now that's a sobering thought! Are you looking for a way to shed that extra 20 lbs that has "suddenly" appeared?

The Journal of the American Medical Association, has noted a rapid increase in obesity in all segments of the population. The implication is that sweeping changes in our society are contributing to weight gain:

  1. There is an abundance of palatable, calorically dense food. In other words, lots of high calorie food that tastes good and is easy to obtain. Sophisticated marketing has brought us the new term, "supersize". And "fat-free", often means high in carbohydrates and high in calories.
  2. Over 60% of Americans are not regularly physically active and 25% are not active at all. When you combine a moderate amount of caloric intake with a low activity level/sedentary lifestyle we have become a "fatter" population.
  3. Metabolism decreases 5% per decade after age 20. Your metabolism is the level at which you burn calories when your body is at rest. So even if your food intake and activity levels stay the same, as you age, you will gain weight.

There are all kinds of weight loss programs, miracle pills, teas, and exercise plans. The reality is that without lifestyle changes you can sustain over time, you will never be able to successfully manage your weight. Here are three tips you can begin today that will fit into your busy lifestyle and do not require too much time or effort. By doing just these three things, you will be able to burn more calories all day long.

  1. Eat smaller meals five to six times per day. By choosing to eat smaller portions throughout the day, you can reduce the tendency to "supersize". Eating five to six smaller meals per day will provide your body with the fuel it needs when it needs it. Try eating a fist sized portion of carbohydrate and protein (i.e., chicken breast and an apple; cottage cheese and a banana; half a turkey sandwich). It is not about eliminating food, but rather about timing and portion control.
  2. Increase your activity level. By increasing your activity level, you can boost your metabolism, and burn more calories during the day. Buy a pedometer and see how many steps you walk in a day. Double your steps and you have an "exercise plan". Studies show that individuals, who walk 10,000 steps per day, typically lose weight.
  3. Start a weight training program. By increasing muscle mass (building stronger muscles) your muscles will burn more fuel and become more efficient calorie burners throughout the day.

By combining a healthy diet with a walking regime and weight training program you can lose that extra 20 pounds and avoid the one pound per year "weight gain trap." It is not rocket science or a complicated formula. You can do it! Get started today.

Jim Flood, MSPT is co-owner of Personally Fit, a fitness/physical therapy center located in Rancho Bernardo. He has been in clinical practice for over 20 years. He can be reached at jflood@ personallyfitonline.com


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