"I'm not doing anything differently!"

In my Family Practice, I frequently hear concerns of patients who have gained weight. I ask about their exercise and dietary habits, but so often, the response is this:

"I'm not doing anything differently! I'm eating the same. I'm exercising the same, but I just keep gaining weight!"

They're right, of course. The problem -- so much of the time -- is the natural tendency of our bodies to lose muscle mass, beginning at about age thirty-five. Muscle tissue requires more energy (i.e. calories) just to occupy space on our bodies. It has a higher metabolic rate.

Therefore, as we lose this valuable muscle, our bodies simply need fewer calories to get by! And, if we continue to eat and exercise at the same level, we WILL gain weight.

The answer, of course, is to build and defend muscle tissue. We do this through strength training. This can be weight training through a fitness class, working out with a personal trainer, using resistance bands -- anything that builds muscle.

Many people worry that weight training will add bulk. Genetic women are unlikely to "bulk" with unwanted muscle. Transgendered women avoid builking by using lower weights with more repetitions. Men (genetic males and trans-men) -- just enjoy the natural effect of testosterone in building muscle mass. It will come easily!

We all benefit from strength training, particularly if maintaining or achieveing a normal weight is a goal.

As they say, "Put a little iron in your diet!" (In this case, pump iron!) It's almost guaranteed to help your weight maintenence efforts.

If you're a novice, work with an expert. Start with small weights and work up. Don't push through pain! And if you have any cardiovascular warning signals like chest pain or tightness, shortness of breath, or light-headedness while exercising, STOP! Get a medical evaluation promptly.

We're all in this together!
Linda Gromko, MD