Accounting for Exercise on Your Weight Loss/Food Tracking App

Happy 2013 everyone!!  I hope everyone enjoyed themselves last night, and was safe as the new year began.  We were at our house with some friends watching the ball drop at 12am, while drinking some good beers and recovering from a day's worth of sodium at a local Japanese Steakhouse.  Delicious, but let's just say I couldn't get my rings off last night!

 YesterdayI posted about the importance of changing your food diary phone app goals (specifically on My Fitness Pal), and today I'm going to teach you that you shouldn't record your exercise on most food recording apps.  If you happen to have one where they don't give you those extra calories burned from exercise to then consume, then by all means, add your exercise.  My Fitness Pal, and most apps I've seen, are not like that unfortunately.  Let me explain.......when I first started learning about My Fitness Pal, I hated it that when I added exercise to my plan they would then "allow me" to eat more calories.  To me, this was pointless.  So many Americans workout, then eat more because they think they can.  This is why for many people working out doesn't help them lose weight.

Many times the "calories burned" number that you see on your exercise machine is inaccurate.  This has been tested many times.

Check out my goals below from My Fitness Pal (before I changed them to make them more realistic and accurate for my personal needs.  See a local registered dietitian to help you do the same!).

See the asterisk??  Your net calorie recommendation from MFP is your total calories consumed, minus those burned by exercise.  So, they are saying on days that you exercise you can eat those calories back.  It even says, "So the more you exercise, the more you can eat!!"   

Ummmmm...BOOOOO !  Not true.  That would be nice though, wouldn't it?

Exercise more, eat more?  Hmmm, I don't think so.  Maybe some days, sure, but don't do that on a regular basis (unless you're an elite athlete!)  

By determining my own calorie needs and showing you why I would have gained weight if I would have been adding my exercise into My Fitness Pal, and following their goals, you will see why this is a problem.

I like to use the very accurate equation called the Mifflin St. Joer equation for Resting Metabolic Rate, which can be found here.  This equation tells me that my Resting Metabolic Rate is 1150 calories.  This means if I sat around on the couch all day, I would burn about 1150 calories (if I wasn't sick, or eating, or doing anything at all).

This equation then allows you to multiple by an Activity Multiplier (source);

Sedentary = BMR X 1.2 (little or no exercise, desk job)

Lightly active = BMR X 1.375 (light exercise/sports 1-3 days/wk)

Mod. active = BMR X 1.55 (moderate exercise/sports 3-5 days/wk) --------This is ME!

Very active = BMR X 1.725 (hard exercise/sports 6-7 days/wk)

Extr. Active = BMR X 1.9 (hard daily exercise/sports; physical job or 2X day training, i.e marathon, contest etc.)

So this activity multiplier/factor takes into account your everyday activities and exercise.  If I multiply my RMR by 1.55 I get 1782.  So, in order to remain at my current weight, which was my goal when I was using this application, I needed to consume about 1782/day.  Yep, that's almost exactly hat they came up with for my calorie goals on MFP. HOWEVER, the problem is that when I added my exercise, they give me on average an extra 300 calories.  WRONG!  The equation already took into account my daily activities and exercise, so why would I add more?!  It's lame, and I this is why I never added my workouts to My Fitness Pal, and I tell clients not to either.  And just to prove my point even more, check out this recent article from the New York Times Well Blog.  Here is a quote form the article;



Close mathematical scrutiny of past studies of exercise and weight loss shows that that happy prospect [that exercise will speed up your metabolism, basically continuously] is, sad to say, unfounded. One of the few studies ever to have scrupulously monitored exercise, food intake and metabolic rates found that volunteers’ basal metabolic rates dropped as they lost weight, even though they exercised every day. As a result, although they were burning up to 500 calories during an exercise session, their total daily caloric burn was lower than it would have been had their metabolism remained unchanged, and they lost less weight than had been expected.

The problem for those of us hoping to use exercise to slough off fat is that most current calculations about exercise and weight loss assume that metabolism remains unchanged or is revved by exercise.


My Fitness Pal does give you less calories as you lose more weight, which is the accurate thing to do, but they should not give you more calories when you add exercise.  Period.  Why? Because it's already accounted for in the equation.  What's more, they tend to overestimate the calories burned from different exercises.  I put in "30-minutes elliptical training" one time and they gave me a 300-calories burned.  HA!  In my dreams.

Here is another great article about how people who exercise a lot tend to weight more.  Why? Read the article it's fascinating. One of the points they make is that people compensate for their exercise by eating more, despite not really being more hungry (did you know that your appetite often decreases on days you work out?!) and that people tend to be more lazy during the day on days they do a hard workout, which is not good.




QUESTION:  Do you add your exercise to your food diary phone apps? If so, do you eat those extra calories if you are trying to lose and/or maintain weight?

Keep in mind, if you workout for long periods of time (such as when you are training for a marathon or a similar large athletic event) you may actually need the extra calories.  But, for most of us who are recreational exercisers (ie: ~45-60 minutes a day, moderate intensity on average) we really don't need to strive for extra calories on days we work out!  But like I always say, see a local registered dietitian for more details about your own personal dietary needs.

Thanks for reading!

The Candid Rd

NOTE: I love comments!  But, be sure to come back to read any replies to questions or comments, as they do not go directly to your e-mail.

Motivational Monday: Working Out, As The Days Get Shorter

In order to stay healthy, vibrant, energized, and well, we can't just count on our healthy diet to do all the work, we also need to exercise our bodies.  Today's "Motivational Monday" topic was spawned from this article found on FitSugar.com (as well as the countless chats I've had with friends, family members, and clients about how the "short days" leave zero time for work outs).  Did you know the following information?

About 4 to 6 percent of people may have winter depression. Another 10 to 20 percent may have mild SAD. SAD is four times more common in women than in men. Although some children and teenagers get SAD, it usually doesn't start in people younger than age 20. Your chance of getting SAD goes down as you get older. (Source)

Did you know that countless studies have shown that working out actually improves mood and may even reduce your risk of depression? You probably already knew that, but does that fact alone actually motivate you to get up, get out, and workout as the days get shorter?? Maybe not.  Here are some of my tips, in addition to tips from the article

1)  Remind yourself that you will never regret a workout. Period.

2)  Don't listen to what you hear on TV about certain times of day being better for workouts. Workout whenever it's best for you.

3)  Really take note of how you feel after a workout, and throughout the day.  If you pay close attention you will realize that you feel better and are actually less hungry on days you workout (especially if your workouts are consistent).

4)  Join a gym with windows, so you don't feel like you're still inside if you prefer working out with weights and machines.

5) Find an exercise partner who will keep you motivated, and provide you more desire to actually get up and exercise!

Source: iStockPhoto

6)  Find an exercise you actually enjoy, so you will actually do it. Make exercise a priority, not a "maybe".  Treat exercise like an important meeting, you have to go!

7)  Load your iPod with motivational songs that keep you moving.

8)  Take vitamin D.  I'm still convinced that the reason we get more colds in the winter is because we don't see the sun as much, thus we don't often get enough vitamin D. I take 2000 IU per day in the winter, but typically 1000 IU is sufficient (as long as your also getting some in food).

9)  Think about how exercise can boost your immune system.  You don't want to be like this lady, do you?

Source: iStockPhoto

10) This is reserved for YOUR tip.  Go ahead and share your tips!  My tip? Stop making excuses. Period.  Who makes excuses for their health and mental/physical wellbeing?  It's just not right!

Tomorrow I will be posting about Simple vs. Complex carbohydrates (did you know one isn't always better than the other??) and then Wednesday you get to see the tasty sides I made on Thanksgiving.  And seriously, they were delicious, if I do say so myself :)

Thanks for reading!

The Candid Rd

NOTE: I love comments!  But, be sure to come back to read any replies to questions or comments, as they do not go directly to your e-mail.

Top 12 Weight Loss Tips for Your New Year's Resolution

The month of January is most definitely a dietitian's busiest month. Most people resolve to lose weight, or just start eating a healthier diet, and therefore everyone seeks out their local dietitian for help (well, hopefully they do, although I'm sure many people also seek their local fad diet marketer or people who call themselves a "nutritionist"...). This is also the time when all the gyms are packed to the brim, full of people who are all of a sudden very motivated to get in shape for the new year. It was no surprise to me when I was sent my list of classes to do during the month of January and the first one was titled, "Everyday Weight Management". At the same time it is was no surprise this was my most popular class, with 10 people showing up (my average is about 3...pathetic).

A few weeks before teaching the class, this article was published, which talked about the 25 best weight loss tips. The following post includes the first 12 of their tips, with my own personal comments in italics (I will post the rest of the tips the next time!).

1. Set a realistic weight-loss goal. Most experts recommend aiming for half a pound to 2 pounds a week.

It's also important to make a realistic goal for the weight you want to achieve. For example, it you weighed 120 pounds in high school, but now you weight 220 pounds, don't make a goal to get back down to that 120 pounds. Clearly that's just not going to be realistic. You will likely get frustrated and give up. Make a more realistic goal, and then once you achieve it you can decide whether you want to go further.

2. Keep track. Dieters who keep track of everything they eat lose twice as much weight as those who don't, research shows.

I don't 100% agree with this tip. I think keeping a food diary works for some, but not others. Try it for a few days and see if it works for you, but don't assume you'll really lose 2x the weight if you keep track!

3. Motivate yourself. Get a pair of jeans or pants that are too tight and hang them in the kitchen instead of the closet to keep yourself inspired.

Better yet, keep a running list of all the benefits you will likely see from losing weight. Look into your family history and list all of the chronic diseases that you will be less likely to acquire after losing weight!

Source: iStockPhoto

4. Get help from family and friends. Dieters who have support from a partner at home lose more weight than those who don't, studies show.

5. Move it to lose it. Research shows that people who do physical activities such as walking or biking for two to four hours a week during weight-loss efforts lose an extra 3 to 5 pounds over a year.

Do anything you can to move more. Park further away from the store, get up and move periodically at work, stand instead of sit during meetings, it all adds up!

Source: iStockPhoto

6. Pay attention to portions. A 3-ounce portion of meat, poultry or fish is about the size of the palm of your hand or a deck of cards; 1 teaspoon of butter or margarine, a standard postage stamp; a cup of cold cereal, berries or popcorn, a baseball; 4-inch pancake or waffle, the diameter of a CD.

Source: iStockPhoto

7. Clean out your pantry and refrigerator. Get rid of the foods that sabotage your weight loss.

For some this just isn't feasible. I hear many people tell me, "my spouse buys it and I have no control over whether it's in the house!". I always suggest asking their spouse to be respectful and keep those"danger foods" hidden, if that's what the person wants.

8. Create "a dinner deck." This would include 10 favorite quick and healthful dinners written on index cards. Each card should list the ingredients for the recipe on one side and directions for making it on the other.

I'm definitely into this idea! For inspiration and ideas, check out my "Quick, Cheap, and Healthy Meal Ideas" on the right side of my blog!

9. Avoid hunger. Eat regular meals and snacks. Make sure you have some protein foods such as yogurt, tuna, beans or chicken for most meals. Some research suggests that protein helps you feel full longer.

I would change this to "Don't Ignore Hunger". Allow yourself to get hungry, just don't ignore it. When you ignore your hunger you set yourself up for binges. Not only that but the longer you go without food, the slower your metabolism will be when you do eat.

10. Keep produce on hand. Place a bowl of vegetables such as broccoli, snap peas, cucumbers or carrot sticks in the refrigerator. You can eat them as a snack or when preparing meals to take the edge off your hunger.

Source: iStockPhoto

11. Stock up on "impulse fruits." Keep things like grapes, clementines, small apples, small bananas and pears around the house. These foods are easy to eat without having to do much cutting and slicing.

During the winter months I love to keep clementines around. They travel well and look good in a giant bowl on any table in the house. Nick grabs one every once in a while and just eats it. I love to see that.

12. Make some stealth changes. That will get everyone in the family eating healthier. Buy low-fat 1% or skim milk, low-fat cream cheese and reduced-fat cheese instead of the full-fat versions. Use them in recipes to cut the fat and calories.

QUESTION: What is you favorite fruit or vegetable with which to travel?? For me it's clementines, cherry tomatoes, and baby carrots.

Minimizing Your Risk of Breast Cancer

I've done some posts in the past about breast cancer, specifically in regards to soy and breast cancer. I tend to get drawn into any research I see on the subject, as my grandma had breast cancer and I'm determined not to get it myself. This month's Nutrition Action Healthletter contained an article focusing on what the latest research says about how you can lower your risk of breast cancer. Here are some of the important points;


1) Watch your weight. Estrogen plays a large role in breast cancer, specifically it promotes it. Women who carry more fat also produce more estrogen. I was startled to learn that your risk for breast cancer can increase significantly if you gain 20 to 30 pounds after age 18. When I was 18 I weighed 95 pounds (I am naturally very small, but I also had an ED at that time). Now at age 27 I weight 105 pounds, so I've already gained 10. My goal is to not go far beyond 115 pounds, which I think is doable (not counting pregnancy weight!).


2) Avoid taking hormones! I think this is a no brainer. In July of 2002 it was clear that women taking hormones (mainly postmenopausal women) had an increased for breast cancer! Bottom line, find hormone alternatives, such as soy.


3) Get moving! There is plenty of research out there that suggests women who are active have lower blood levels of circulating estrogen (probably due in part to less body fat!). Exercise also helps decrease insulin (high insulin is also positively correlated with breast cancer) and may help decrease whole-body inflammation. How much exercise do you need? Most studies show that 30 minutes of brisk walking is sufficient, but many women aren't even getting that!



4) Minimize alcohol. This was the one that really shocked me (and made me very sad). While one drink a day for women, and two drinks a day for men might be good for heart disease, it's definitely not good if you're trying to prevent breast cancer. For postmenopausal women, even one alcoholic beverage a day can increase your risk for breast cancer by 12 percent, according to this article. Alcohol hasn't been shown to correlate with breast cancer only, but in fact it has been associated with cancers of the mouth, throat, rectum, and liver.

MAYBES

- BPA (Bisphenol A) is an estrogen-mimicking chemical that has been found in many plastic containers. It's not 100% clear if it has an effect on cancer, but it may be a good idea to watch your use of plastic in the kitchen, especially when pregnant or going through puberty.

- Pesticides were once thought to had a negative effect on cancer, including breast cancer, but data is still very unclear. The article reported that pesticide use has decreased in the past several years. I thought this was good news!

- Soy was once thought to help prevent breast cancer, then for a while many women were afraid to go near it after studies showed the opposite effect (especially in women with a history of breast cancer). The bottom line is that it's safe to consume soy, but stick to soy in the form of food (tempeh, soy milk, tofu, miso, etc.) not supplements. Twenty five grams per day may be beneficial, but it's a good idea not to consume too much more, especially if you have a history of breast cancer.

(After eating the tofu above, I vowed to never eat it again. It tasted delicious, but my body does not respond well to the carbohydrates found in tofu....)

Question: What have you learned about breast cancer prevention that I may not have mentioned? Which of the above ways to prevent breast cancer would be most difficult for you? (If you're a male, feel free to give your opinion as well! What do you do to prevent prostate cancer? Eating cooked tomatoes is a great start!).

Have a great weekend everyone! I'll be back on Tuesday :)