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“I just don’t have time to run or go to the gym the way I’d like to. I’m in a demanding semester at grad school and I barely have time to breathe. If I take a semester off from the gym and just try to walk as much as I can as a part of my day, will I get fat?  … I am afraid to stop working out four times a week…”

 

I could hear the fear and frustration in my client’s voice. I assured her she could exercise less and not gain weight. In fact, I generally separate exercise from weight management, particularly with women.  Exercise has little impact on a woman’s weight. Exercise, in fact, often increases a woman’s appetite so she wants to eat more after a workout.

 

If you are fearful of taking time off from exercise, whether for grad school, injuries, or other reasons that limit your time to exercise, fear not. You may lose fitness, but you need not gain fatness. The trick is to eat mindfully, according to hunger -- not according to boredom. The mindless eating that accompanies boredom and loneliness contributes to fat gain.

 

If you listen to your body and eat when you are hungry, then stop when you are content, you can maintain weight, even without exercise. (Just look at the number of people in a hospital who lose weight – even without exercise; they create a calorie deficit that is essential to lose undesired body fat.) I told my client to eat when she was hungry, stop when she was content, and trust that her body could regulate the proper intake without micro-management of diet and exercise. She just needed to trust this process. Easier said than done!

1,016 Views Tags: weight, injury, rest, mindful_eating


Sep 10, 2008 8:16 AM DennyCrane DennyCrane    says:

This'll sound strange, but I think the more we disassociate exercise from weight management, the better. Too often, people's only reason for exercising is to lose or maintain their weight. I used to be like this. Up until my mid 20s, I had a really fast metabolism. I could eat anything and never gain weight. So I didn't see the point in exercising. Then I hit 25 and everything changed. I gained a lot of weight and started exercising to lose it. The problem was that once I lost the weight, I stopped exercising because, again, I thought exercise was only for weight management. Now I exercise because of all the health benefits and how great it makes me feel. The fact that it helps me maintain my weight is something I treat as a bonus, but never the primary reason for doing it. But I've sorta fallen into the trap your client has, where I worry that if I miss a workout, I'll gain weight. That's why I think it would be better to not think of exercise as something done to control weight. At least then, you won't feel guilty when you miss a workout.

Oct 8, 2008 11:09 AM Nancy Clark RD CSSD Nancy Clark RD CSSD    says in response to DennyCrane:

I agree 100%!!!!

The E in Exercise should stand for Enjoyment (not excruciating).

Nov 15, 2008 7:55 PM vlbpt vlbpt    says:

You indicate that the hunger created by exercise may cause a woman to eat more and that this is a negative.  If a woman made unwise choices to satisfy that hunger I would agree.  On the other hand, if she refueled and not simply ate to satisy the hunger, wouldn't that be a positive response?  If she refueled with a proper mix of carbs and protein couldn't that be conducive to weight loss? 

 

I would also agree that exercise becoming an obsession is not a good scenerio.  "I'll gain weight if I miss a workout," is not a thought one should have in a healthy exercise program.

Jan 3, 2009 1:28 PM Nancy Clark RD CSSD Nancy Clark RD CSSD    says in response to vlbpt:

Yes, honoring hunger is important. If a woman is trying to lose undesired body fat, however, and she assumes that adding on exercise will cause body fat to melt away, she will be in for a surprise -- she won't lose weight. To lose fat, you have to create a calorie deficit. Exercise can help create a deficit, until a person thinks they can eat heartily after a workout and then replaces all that got burned off (and sometimes more.)