Think Inches, Not Pounds

A new perspective on weight loss and your metabolism.

We all exercise to live longer and feel better, but let's face it - one of the main reasons most of us work out is to make sure we can fit into our favorite jeans. Knowing that we're burning calories on the stairclimber makes some of us a lot more willing to get drenched in sweat! But did you know that exercise during the day can help you burn more calories even while you sleep?

You're always burning calories, even when you're not exercising. Energy is used by the muscles, heart, lungs and other internal organs for metabolism and maintenance of body temperature. The number of calories the body requires to sustain bodily function is called the basal metabolic rate (BMR).

Compared to fat, muscle tissue is 10 to 20 times more active metabolically, whether at rest or during activity. If you lose fat and gain muscle your BMR will increase and you'll burn more calories when you're at rest. The number of calories you burn during exercise depends on factors such as your body size and composition, your conditioning level, the climate, and the duration and type of exercise you're doing.

Some kinds of exercise are better for weight control than others. Moderate exercise of longer duration generally is more effective than short bursts of high-intensity exercise.

Since vigorous activity cannot be sustained as long, you probably won't burn as many calories. For instance, you may be able to run 2.5 miles in 20 minutes and burn 15 calories a minute for a total of 300 calories. However, a two-hour bicycle ride, burning 5 to 10 calories per minute, will use 600 to 1,200 total calories.

Also, endurance training increases your production of the lipoprotein lipase, the enzyme that breaks down fat and enables the body to use fat as primary fuel. People who train for endurance also have lower levels of cholesterol and triglycerides in their bloodstream.

Is there a new "weigh" to evaluate your training as it relates to weight loss?

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About the authors: Carol L. Otis, M.D., is Chief Medical Advisor to the Sanex WTA and UCLA student health physician. Roger Goldingay is a former professional soccer player. They are married and the co-authors of The Athletic Woman's Survival Guide.

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Table of Contents

Foreword: Billie Jean King

Comments by Barb Harris
Editor in Chief,
Shape Magazine

General Health
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