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Moving Toward Better Health

The official blog of Konicki Schumacher Chiropractic


Food and Exercise Journal

Posted by Dr. Tom Konicki
Dr. Tom Konicki
Dr. Thomas Konicki earned his B.S. in Biology at the University of Cincinnati and then went on to the Los Ange...
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in Exercise

Question: I have struggled with keeping my weight under control. I am moderately overweight and exercise, even though I am very sporadic. Do you have any suggestions?

Answer: For most of us, weight management is simply burn as many calories as you take in. Or burn excess calories to lose weight. For those with metabolic disorders such as a thyroid condition, this statement may not be true.

Weight- loss researchers have found that people often fail because they lose track of what they are eating. It is too easy to have a little snack here or there and easily add a few hundred calories per day. Then they wonder why they are not losing weight. Or worse yet, gaining weight.

One study monitored a group of obese patients closely. This study found this group was eating an average of 47% more calories than it claimed. They were also exercising 51% less than they thought.

Another study from Northwestern University looked at eating habits over the holidays. On average, people gained 500% more in holiday weeks than in other weeks. It's no wonder when you think about all the parties, snacks and drinks you consume during this time.

A simple, yet effective technique is to keep a food diary. This means writing down everything that you eat during the day. Even though this is quite tedious, it works. A New York study showed that the more days a person records the food he or she eats, the greater the weight loss. These dieters lost weight during the holidays, simply by recording their intake.

The National Weight Control Registry is a registry of successful dieters that have loss 30 pounds or more and kept it off for at least a year. They found that successful dieters frequently keep track of what they eat as well as how much they weigh.
Other studies have shown that long-term weight management requires regular exercise. Several years ago, I lost 30 pounds through dieting and exercise. Although I have gained 10 lbs. back, I have maintained my weight simply by running 3 times/week. I do very little to monitor my food intake.

Bowling Green State University researchers showed keeping track of your exercise again increases your weight-loss success. If nothing else, you learn how hard it is to work off calories.

It takes about 100 calories to walk or run one mile. If you get on the treadmill, it may take you up to one hour to burn off 400 or 500 calories. All of a sudden, you think twice about eating that piece of cake when you know how much work it will take to burn it up.

One of the hardest things is to stay on your exercise program. In talking to those that exercise regularly, I have learned that people schedule their exercise and then do not waiver.

If you are scheduled to exercise Tuesday, Thursday and Saturday--then by gosh, you must do it. Even when you don't feel like it! The only time not to exercise is when you are ill or unusually fatigued.

In summary, keep track of three things-- your weight, your food intake and your exercise. In this way, you will manage your weight for the long haul.

Copyright © 2008 - Konicki Schumacher Chiropractic. All rights reserved.

Dr. Tom Konicki is a board certified chiropractic orthopedist and has practiced for many years in South Dayton. You can reach him at www.kschiro.com or mail your questions to Ask the Chiropractor, 2165 Miamisburg-Centerville Road, Dayton, Ohio 45459.

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