Posts Tagged ‘weight gain’

Can You Exercise and Still Gain Weight? SPOILER: YUP!

November 19, 2014

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Did the New York Times act responsably when they wrote about a recent study of weight management and exercise?
The article, entitled “Exercising but Gaining Weight,” takes a look at research conducted at Arizona State University, following 81 healthy, but sedentary women who were overweight.

The women participated in a supervised exercise program where they walked on a treadmill 3 times a week for 30 minutes, at a pace that represented 80% of their maximum endurance.

They were told not to alter their diet or eating habits during the 12 week study. At the end of the study, all of the women had significantly increased their aerobic fitness, but many had also gained weight attributed to fat, not added muscle.

Are you shocked? I certainly am not. The average 150 pound person would burn about 142 calories walking briskly for 30 minutes.A 200 pound person might burn about 172 calories in the same time. Do the math, and at best, these people would have lost between 1.4 and 1.7 pounds over the 12 week period. That’s it. Less than 2 pounds!

I would venture to guess that the increase in activity led them to be a little hungrier, and maybe a little more tired, causing them to eat a bit more and move a bit less throughout the day. It’s no surprise to me, that these people gained weight.

I see woman at the gym struggle through a cycling class, only to spend the next hour or two at the juice bar, replacing practically every calorie they burned with carbs. Exercise isn’t a magic pill. Slow, consistent cardio doesn’t burn much fat. To see results, it takes a combination of strength training and cardio with intervals to spike your heart rate.
What you put into your body is of even greater importance. Moving more and eating more, especially more of the wrong foods, is going to cause weight gain. It’s that simple.

A congratulatory post workout snack at Starbucks would run about 600 calories for a tall Pumpkin Spice Latte and a muffin. Try that three times a week and see where that gets you.

I calculate a 6 pound weight gain from that alone!

It doesn’t take a degree, or an elaborate study to come to these conclusions.

Did the Times do a disservice to it’s less fitness conscious readers by printing this study? Does it send a message that exercise isn’t going to help you lose weight so you shouldn’t bother?

While I am sure people are using this study to validate their sedentary existence, I am not going to give up my gym membership just yet.

Read the article in it’s entirety here:

photo: Glasshouse Images

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The Wheat We Hate to Eat

September 16, 2013

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Hating on wheat is the trendy thing to do these days. Everyone, it seems, has issues with the grain, and gluten free is the fashionable way to be.

After reading an article in Harper’s Bazaar about the perils of today’s wheat, it sparked a lively discussion.

In the book Wheat Belly: Lose the Wheat, Lose the Weight and Find Your Way Back to Health, by William Davis, it blames gliadin, a component of gluten, for causing our distress. Dr. Davis contends that wheat causes diabetes, heart disease and acne. He states that the gliadin found in wheat, and its interaction with the opioid receptors in the brain over stimulates the appetite and ultimately causes obesity. Later in the article, several other doctors disputed his theories as bunk, and states that other foods have this effect, including milk, soy and spinach.

It’s difficult to know who to believe.

I have heard people (myself among them,) discuss bloating, stomach distress, acne and “brain fog” as after effects of eating foods containing gluten. I have heard it blamed on the evils of American wheat vs. European wheat, and genetically engineered wheat vs. non-GMO types. Yes, the wheat we eat today is not the same wheat our fore folks ate hundreds of years ago, nor is it the same exact wheat we ate 50 years ago. It is not, however, the genetically modified Frankenwheat it is often accused of being.

I set out to gather the cold, hard facts on wheat production:

It is not legal to produce genetically modified wheat for commercial consumption in North America. Europe also does not permit their wheat crops to be genetically modified. There is no need to brag about flour or baked goods being non-GMO by labeling them as such, since all the wheat products in the United States and Europe fall into that category. Both countries are testing genetically modified wheat, but it is not available for consumption at this time.

Wheat has undergone hybridization over the years, caused both by nature and from man helping the breeding process and therefore creating new species of the plants. While hybridization is naturally occurring, the low-tech process of assisting compatible species to merge has been going on since the beginning of agriculture. This process does not alter the plant’s genetic structure through use of chemicals or technology, and does not introduce genes from other kingdoms into the mix, as does genetic modification.

Gluten is a naturally occurring protein that gives elasticity to dough. It is what helps it rise, and gives shape to the dough. Some grades of flour have a lower gluten content than others due to the milling process, but it is intrinsic in the natural makeup of wheat, as well as that of rye and barley.

Gluten-free flours and baked goods come from the use of alternative flours, not from removing the gluten from wheat. That in fact, would require genetic modification.

There is nothing going on in other countries that would make their wheat more palatable, or digestible than ours. Some common alternative flours are almond meal, garbanzo flour and coconut flour, among others. They often alter the consistency of the food, and can rarely be substituted in a recipe without adapting it accordingly.

While only 1 out of 100 people have Celiac disease, which makes it impossible for their body to process the gluten in wheat and other products, the rest of us are fully able to digest it. While that number is indeed higher than it was 50 years ago, it is still quite low. Many attribute the increase in Celiac disease to the fact that more and more people are being tested for it. Gluten is also being used in many medications, cosmetics and processed foods, which exposes us to much higher quantities of it than ever before.

Going gluten free, or even just opting to go wheat free does have its benefits for the mass population. Most people experience weight loss from cutting these products from their diet. Eliminating bread, pasta, cookies, cakes and other flour-based foods eliminates substantial calories. As people reach a healthy weight, they tend to experience less health symptoms.

Wheat or not to wheat, that is the question. If you suspect you have a problem with wheat, even though your doctor has ruled out a real allergy or Celiac disease,try eliminating wheat based foods, or gluten based products from your diet for two weeks and see how you feel. If you feel more energetic, and your skin or digestive issues improve, then go for it. If it doesn’t seem to have much effect, keep whole grains in your diet for the fiber, vitamins and minerals they offer, as well as the joy we often get from eating them.

Then sit back, relax and wait for the next food villain to emerge.

photo: Glasshouse Images

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