The Truth About Weight Loss

Find a Strategy That Works for You

by Heidi Donovan

Desperately trying to fit into those one-size-too-small jeans,you diet forweeks but the scale barely budges. Meanwhile, your husband or boyfriend cuts back on snacks and loses 10 pounds. "It's just not fair!" you want to scream.

You're right. The unfortunate truth is that, when it comes to weight loss, men and women are not created equal. For starters, men have a higher metabolism due to their genetic disposition for having a higher percentage of muscle. Since muscle burns more calories than fat, the more muscle, the higher the metabolism. Women are already at a disadvantage because of a lower metabolic rate.

Other variables play a role in women's ability to lose weight as well. These include hormone fluctuations and even caretaking roles. Because we tend to do the shopping and cooking, we are around food more frequently-which can mean eating more calories than we burn, leading to weight gain.

While both men and women process fat in the same way-it's either used for energy or stored in fat cells-we store it differently. Women generally store fat in their hips, buttocks and breasts. Men, on the other hand, typically store fat in the abdominal area. Fat cells in the abdominal area are testosterone driven. The more testosterone a person has, the more fat is stored in these cells.

NO EXCUSES

Although it may be more difficult for women to lose weight, that's no reason to devour an entire package of cookies. You can achieve your weight-loss goals. By now, you probably have a good understanding of how excess calories lead to fat storage, and how exercise and lowering your intake can put you on the fat burning- rather than fat storing-side of the equation. You probably even know your own "magic number" for caloric intake. Sticking to the plan, however, is another matter.

Every woman has unique challenges to losing weight. Some don't enjoy cooking, so they live on fattening foods from fast food drive-throughs. Others eat sugary treats out of boredom, frustration, loneliness or depression. Some women work two jobs and have children to care for when they're not at work-and they find they have no time or energy left for exercise.

No matter what your challenges, you must find the right strategies and the right support for your unique situation in order to be successful at losing weight. write down your particular challenges and devise a strategy to address each one. Only you know where your weak spots are-and what it would take to overcome temptation.

If you don't like to cook, for example, try microwaving a healthy frozen meal instead of fast food. Or rather than turning to a bag of potato chips when you're on an emotional rollercoaster, turn to trusted friend for a helpful talk. No time for exercise? Arrange for a babysitter to give yourself some workout time, or get out the bicycles and take the kids for a group ride.

Whatever strategies you come up with, you'll likely need to change your lifestyle before you can change your waist size. After all, your existing lifestyle probably led to gaining the extra pounds you're trying to lose. Moreover, if you don't changed your lifestyle and your behavior around food, you may reach your goal only to regain the weight you lost.

Be creative. Be dedicated. Be open-minded. If you have the will, you'll find a way to achieve your weight-loss goal.

TIPS FROM THE PROS

• Implement one new strategy at a time. Master it for a week before you add another

• Focus on losing weight slowly, and avoid crash dieting or over exercising.Quick weight loss results in a loss ofmuscle and actually slows yourmetabolism,making weightmaintenancemore challenging. Slower weight loss is associated with fat loss and the preservation and building of muscle.Slower losses also allow your selfconcept to adapt to your new body.This can help ease the anxiety youmay feel once you reach your goal weight.

• Do not eliminate foods.Deprivation leads to an increased desire for that food.

• Exercise regularly. It will help you lose weightmore effectively and keep it off.

• Seek support and accountability.They both help you stay focused.A friend, family member, significant other or weight-loss programcan help encourage you.Writing down what and when you eat also is a good way to hold yourself accountable. It can help you become aware of not only how much you eat,but also what types of food you eat and why.

• Eat at regular intervals.Have a small amount of food every three to four hours.This will prevent you fromgetting too hungry,which can lead tomaking impulsive choices and/or overeating at your nextmeal.

• Consider using a body composition scale, which is a good tool for monitoring weight loss. It allows you to assess the type of weight you are losing. Remember, you want to lose fat, not muscle.

Heidi Donovan is Weight Management Coordinator at Scottsdale Healthcare, which offers programs that can be tailored to individual weight-management needs. The programs provide professional teams including a registered dietitian, mental health professional, nurse practitioners and exercise specialists to address all aspects of weight management.