82 million adults spend an estimated 28 billion dollars on gym memberships each year! WHY? There are many reasons we exercise. Some people exercise to prevent illnesses such as cardiovascular disease or osteoporosis. Others exercise for mental health and as a stress release; others do it to improve strength, flexibility, and endurance to prepare for a sport. However, the number one reason people exercise is TO LOSE WEIGHT!
When it comes to losing weight, patients have asked me a wide variety of questions over the years. However, certain questions are consistent. “What exercise is the best to burn calories?” “Even though I exercise 2-3 times per week, why can’t I lose weight?” “What is BMR?” “If I eat a Snickers bar, how much exercise do I need to do to burn it off?” “Are there any tools that I can use to help me track my calories and exercise output?”
Have you ever heard people say that they never felt better or burned more calories than they did when they ran? Well, they may be right! The following numbers are based on the average male weighing 150 pounds: running 6 miles per hour will burn 700+ calories (11-12 calories per minute); vigorously skipping with jump rope or fast cycling will do the same; vigorous walking at 4 miles per hour and moderate biking will burn 600+ calories (10 calories per minute). The 400-500 calorie club includes the following activities: slow jogging, swimming, football, basketball, baseball, tennis, skiing, and moderate walking (3.5 miles per hour). Light gardening burns more calories than golfing using a cart (250 vs. 180).
How many times have you heard people say, “It is hard for me to lose weight because I have a slow metabolism?” What does that mean? To explain this in detail you first must understand BMR. BMR is basic metabolic rate. It is the number of calories that your body requires to operate basic body functions that you don’t actively control, such as continuing to breathe, and keeping your cells and organs working each day. The BMR is influenced by age, height, gender, body fat, and fitness level. BMR is inherently different (high or low) in everyone.
While you can’t change your gender or height, you can influence some things to influence your BMR and burn more calories at rest. One, exercise for longer durations, with greater intensity and more frequently. Two, lower body fat by eating less calories, especially fat and carbohydrates in your diet. Simply, eat less calories than you burn! Three, improve your muscle/fat ratio by weight training.
Basic Metabolic Index (BMI):
BMI: < 18.5 = Underweight
BMI: 18.5 – 24.5 = Normal Weight
BMI: 25. - 29.9 = Overweight
BMI: >30. = Obestiy
For example, I am a 66-year-old male, weighing 155 pounds at 5 feet 8 inches tall with a BMI of 23.6
*Calculate your BMI by entering your gender, height and weight and find how many calories per food item at:
There are several tools available for free online to help with tracking calories and exercise visit Prevention Magazine at: www.myfooddiary.com or try the App “Lose It”
BMI Calculator – to calculate your BMI
Calorie Burner – to calculate how many calories are burned with various activities
Daily Calorie Calculator – Find how many calories are in specific foods and what you need to do to lose or gain weight.
So, remember, the number one reason we exercise is TO LOSE WEIGHT! But depending on exercise alone to lose weight is an exercise in futility. Losing weight is an intelligent and consistent combination of a balanced diet with portion control, proper nutrition, adequate exercise and activity grounded in lifestyle changes.
Mayo Clinic –December 2009
FOOD/CALORIES
MINUTES NEEDED TO BURN CALORIES AT MODERATE PACE: (Walk/Dance/Bike)
MINUTES NEEDED TO BURN CALORIES AT MODERATE PACE: (Run/Swim/Bike)
(Body Weight) (Body Weight)
125# 175# 225# 125# 175# 225#
SNICKERS BAR 65 48 37 28 20 16
(2 oz. - 271 cal)
APPLE 17 13 10 8 5 4
(Med - 72 cal)
ROOT BEER 37 27 21 16 11 9
(12 oz. – 152 cal)
SPARKLING WATER 0 0 0 0 0 0
(0 cal)
GROUND BEEF 51 38 29 22 16 12
85% lean
(3 oz. – 213 cal)
WHITE TUNA 26 19 15 11 8 6
Water Packed
(3 oz. – 109 cal)
ICE CREAM 66 48 37 29 21 16
Vanilla
(1 cup – 274 cal)
STRAWBERRIES 13 9 7 6 4 3
(1 cup – 53 cal)
GLAZED DOUGHNUT 57 42 33 25 18 14
(med – 239 cal)
TOAST 30 22 17 13 9 7
Whole-grain – 1 slice
(1 tbsp jam – 125 cal)
STARBUCKS CAFFE’ 65 48 37 28 20 16
MOCHA
2% milk – whp crm
(12 oz. – 270 cal)
COFFEE 10 7 5 4 3 2
1 tbsp half/half – 1 tbsp sugar
(12 oz. – 40 cal)
EVERY MONDAY – Read Dr. Paul J. Mackarey “Health & Exercise Forum!” via Blog
EVERY SUNDAY in "The Sunday Times" - Read Dr. Paul J. Mackarey “Health & Exercise Forum!” in hard copy
This article is not intended as a substitute for medical treatment. If you have questions related to your medical condition, please contact your family physician. For further inquires related to this topic email: drpmackarey@msn.com
Paul J. Mackarey PT, DHSc, OCS is a Doctor in Health Sciences specializing in orthopedic and sports physical therapy in Scranton and Clarks Summit. Dr. Mackarey is in private practice and is an associate professor of clinical medicine at Geisinger Commonwealth School of Medicine. For all of Dr. Mackarey's articles, visit our exercise forum!
It is four months since many people have made their health and fitness resolutions and hopefully some have stayed the course. If you are looking for another reason to stick to your New Year’s Resolution to get fit and lose weight in 2024 try this…to improve or prevent hip and knee pain!
There are three major weight-bearing joints in the body, the hip, knee and ankle/foot. Consequently, wear and tear and arthritis are common among these joints. There are almost 800,000 knee replacements and 450,000 hip replacements annually in the United States alone. While there are many recommended methods to avoid or delay joint replacement, only a few are within our control. Genetics, trauma, degenerative diseases such as rheumatoid arthritis and osteoarthritis are difficult to control. However, body weight, aggressive weight bearing sports and overdoing exercises as you age like excessive running, jumping, lifting and squatting can be modified or eliminated to limit the progression of joint damage. According to WebMD, “your knees are powerhouses. They’re the biggest, strongest, joints in your body, and most people use them throughout the day to sit, stand, walk, jump, and bend. They bear 80% of your body weight when you stand still and 150% or more when you walk across the room. In a 160-pound person, that’s 240 pounds of force!”
According to the National Institutes of Health, body weight or body mass index (BMI) has a direct impact on hip and knee degeneration, pain and dysfunction. In fact, one study found that people with or at risk of significant hip/knee osteoarthritis had a 2-3% reduction in risk of hip or knee replacement for every 1% reduction in weight, regardless of the baseline BMI.
It is commonly known that the primary cause of osteoarthritis is normal wear and tear, especially for those over 50. However, extra body weight can accelerate this process. As the joint degenerates, the cartilage at the end and in between your joints gets compressed and dehydrated which leads to deterioration. Eventually, the bones rub directly on each other as the cushion wears away, leading to pain, swelling, and stiffness, loss of motion, strength and function.
While it may seem obvious that extra weight will put more strain and stress on the hip and knee joints; another mechanism involved in this degenerative process. Excess body fat can increase chemicals in your blood stream that can cause inflammation in your joints.
If you need a goal and a motive, how about this: losing even 10 pounds will equate to 40 pounds less force compressing and stressing your hips and knees. Moreover, reducing body fat will limit the hormones that cause inflammation in your joints. Talk to your primary care physician or visit www.cdc .gov to find a BMI calculator. Just plug in your height and weight and it calculates it for you. For example, a 155-pound male at 5 feet 8 inches tall has a BMI of 23.6. (A BMI of 18.5 to 24.9 is considered a healthy weight for this person).
The Mediterranean Diet is a solid start to eating healthy. It is less of a diet and more of a lifestyle. The foundation of this diet is plant foods built around vegetables, fruits, herbs, nuts, beans and whole grains. Moderate amounts of fish, dairy, poultry and eggs with limited consumption of red meat are paramount. The Mediterranean lifestyle also includes shared meals with family and friends, small portions, regular exercise, and wine in moderation with food and friends.
Exercise has many more benefits than just losing weight. Physical activity is one of the most important factors in improving a lifestyle in a positive way. A minimum of 30 minutes of physical activity, 5 days per week can greatly contribute to weight loss and longevity.
Researchers have found that the benefits of regular physical activity are numerous. Some of the more important benefits are:
Visit your doctor regularly and listen to your body.
Keep moving, eat healthy foods, exercise regularly, and live long and well
SOURCES: WebMD, National Institutes of Health; CDC, American Council on Exercise
EVERY MONDAY – Read Dr. Paul J. Mackarey “Health & Exercise Forum!” via Blog
EVERY SUNDAY in "The Sunday Times" - Read Dr. Paul J. Mackarey “Health & Exercise Forum!” in hard copy
This article is not intended as a substitute for medical treatment. If you have questions related to your medical condition, please contact your family physician. For further inquires related to this topic email: drpmackarey@msn.com
Paul J. Mackarey PT, DHSc, OCS is a Doctor in Health Sciences specializing in orthopaedic and sports physical therapy in Scranton and Clarks Summit. Dr. Mackarey is in private practice and is an associate professor of clinical medicine at Geisinger Commonwealth School of Medicine. For all of Dr. Mackarey's articles, visit our exercise forum!
The number one resolution each year is to lose weight. The internet is flooded with endless recommendations for diet and exercise. While not guaranteed, the recommendations below are safe, simple and easily implemented. And, it is a good way to start your day…give it a try!
Source: WebMD, Mayo Clinic
Read Dr. Mackarey’s Health & Exercise Forum – Every Monday
This article is not intended as a substitute for medical treatment. If you have questions related to your medical condition, please contact your family physician. For further inquires related to this topic email: drpmackarey@msn.com
Paul J. Mackarey PT, DHSc, OCS is a Doctor in Health Sciences specializing in orthopaedic and sports physical therapy. Dr. Mackarey is in private practice and is an associate professor of clinical medicine at GCSOM.
For all of Dr. Mackarey's articles visit: mackareyphysicaltherapy
There are many reasons why losing weight, the number one health goal, is the most elusive goal of all. Not the least of these reasons is the psychology of eating…because in the land of plenty, we eat mindlessly! Consider the facts; First, we thought the food was bad…but when we chemically modify the food such as removing or altering the fat or sugar and removing the calories, it failed to reduce our weight. In fact, it has been discovered that “fake sugar,” even thought it does not have calories, can still increase blood glucose levels. Next, we decided fat cells were the enemy but we failed to control our weight when we removed fat cells from our body through liposuction. Then, we decided the problem was our digestive system so we placed bands or staples in the stomach or by-passed the small intestine. While these efforts helped many in the short run, long term, without a change in behavior, it failed as a long-term solution. Many medical professionals have concluded that the problems people have with weight are not exclusively due to the food, fat cells, stomach or intestines, but rather, THE MIND!
Mindful eating, also referred to as intuitive eating, is based on Buddhist teachings in which focus is placed on the experience of eating, AND ENJOYING, our food. The concept was presented in a feature column in The New York Times written by Jeff Gordinier based on his time spent in a Buddhist monastery. He discovered that mindful eating practitioners ate in silence and chew small pieces of food very slowly and deliberately to experience its taste, texture and smell. It requires full attention to the experience of eating and drinking on the body and mind. It is often referred to as “the opposite of diets” because with mindful eating there is not right or wrong way to eat but rather varying degrees of awareness about WHAT WE EAT AND WHY. Furthermore, the goal of this exercise is to teach our mind and body to connect and communicate while eating so one can learn important cues such as: what are my hunger signals? What does my stomach feel like when it is half, three-fourths and completely full?
One study of 1,400 mindful eaters found that they enjoyed lower body weights, greater sense of well-being and suffered from fewer eating disorders. However, many feel the concept, while valuable, is very difficult to put in practice in the busy American family. Research shows that, even when not perfectly relaxed, the simple act of the family meal can have a powerful impact on mindfulness, health and wellness.
In a country that thrives on a fast pace with over-book schedules, families struggle to balance work and school and after school sports and activities. Consequently, fast food, eat-and-go habits have become the norm. According to some studies, most find it difficult find time to sit and relax for a family meal even once a week. Additionally, when families do pull off a family meal, it is often overwrought with school drama, sibling rivalry, and parental discipline about school, homework or social activities, making the situation stressful. Despite the family conflict, studies strongly support the health values of the family meal.
A recent study from Columbia University that received national attention found that children who participated in a family meal regularly were less likely to have problems with drugs or alcohol and more likely to excel in school. Moreover, those children eating with their families at least 5 times per week benefited most. Other studies have found that the there is a significantly lower incidence of teens who smoke, use alcohol, have sex at a young age, fight, get suspended from school or commit suicide among those who have meals with their family on a regular basis.
| Mindless Eating | Mindful Eating |
| 1. Eating past full and ignoring body signals | 1. Listening to your body and stopping when full |
| 2. Eating when emotions tell us to eat | 2. Eating when our bodies tell us eat |
| 3. Eating alone, at random times and places | 3. Eating with others, set times and places |
| 4. Eating emotionally comfort foods | 4. Eating nutritious and healthy foods |
| 5. Eating and multitasking | 5. When eating, just eat |
| 6. Considering a meal an end product | 6. Considering where food comes from |
EVERY MONDAY – Read Dr. Paul J. Mackarey “Health & Exercise Forum!”
This article is not intended as a substitute for medical treatment. If you have questions related to your medical condition, please contact your family physician. For further inquires related to this topic email: drpmackarey@msn.com
Read all of Dr. Mackarey's Articles at: https://mackareyphysicaltherapy.com/forum/
Paul J. Mackarey PT, DHSc, OCS is a Doctor in Health Sciences specializing in orthopaedic and sports physical therapy. Dr. Mackarey is in private practice and is an associate professor of clinical medicine at Geisinger Commonwealth School of Medicine.
WHAT IS MINDFUL EATING?
Mindful eating, also referred to as intuitive eating, is based on Buddhist teachings which focus on the experience of eating, AND ENJOYING, our food. The concept was presented in a feature column in The New York Times written by Jeff Gordinier, based on his time spent in a Buddhist monastery. He discovered that mindful eating practitioners eat in silence and chewed small pieces of food very slowly and deliberately to experience its taste, texture and smell.
THE RESEARCH
One study of 1,400 mindful eaters found that they enjoyed lower body weights, greater sense of well-being and suffered from fewer eating disorders. However, many feel the concept, while valuable, is very difficult to put in practice in the busy American family. Fortunately, research shows that the simple act of the family meal can have a powerful impact on mindfulness, health and wellness, even if it isn’t a picture-perfect meal.
In a country that thrives on a fast pace with over-booked schedules, families struggle to balance work and school and after school sports and activities. Consequently, fast food, eat-and-go habits have become the norm. According to some studies, most find it difficult to sit and relax for a family meal even once a week. And often, when families do pull off a family meal, it is often overwrought with school drama, sibling rivalry, and parental discipline about school, homework or social activities, making the situation stressful. Even so, despite the family conflict, studies strongly support the health values of the family meal.
A recent study from Columbia University that received national attention found that children who participated in a family meal regularly were less likely to have problems with drugs or alcohol and more likely to excel in school. Moreover, those children eating with their families at least 5 times per week benefited most. Other studies have found that there is a significantly lower incidence of teens who smoke, use alcohol, have sex at a young age, fight, get suspended from school or commit suicide among those who have meals with their family on a regular basis
… FOR A MORE MINDFULL AND HEALTHY FAMILY MEALTIME (WEBMD)
Now that you have learned the importance of mindful eating and family meals, you are probably wondering how one would incorporate the concept into the daily life of a busy family: working, going to school, playing sports, attending dance class and participating in multiple after school and travel activities. While not perfect, WebMD offers some tips to help create mealtime bliss in an attempt to make dining as a family a positive and healthy experience.
Lower the noise level in environment at mealtime. No TV, cell phones, computers or radios blasting in the background. Soft, soothing background music can be very helpful to set a stress free mood. To involve the entire family, let each member take a turn to choose mutually acceptable music for that meal.
2. SET THE TABLE TO SET THE MOOD
A formal table setting is not necessary to create a special mood. However, tablecloths and napkins with bright colors or holiday imprints can spice up the room. Fresh flowers from the garden or grocery store are always a good idea!
3. LET THERE BE LIGHT…SOFT LIGHT
Dim the light and add some candles to the dinner table to create a relaxing atmosphere at mealtime. Make “the lighting of the candle” a special event in which children participate.
4. CONTROL THE CONVERSATION
Parents and children must avoid using mealtime as an opportunity to ambush a captivated audience. Discussions about family complaints and grievances should be deferred for after dinner meetings or other appropriate times. Avoid confrontation, to-do lists, medical problems and focus instead on planning a weekend activity or future vacation. Attempt to pull children and teenagers into the conversation with positive experiences that week or open-ended questions like, “if you could visit any place in the world…”
5. KEEP YOUR COOL IN THE KITCHEN
While trying to make the kitchen a happy place, try to remember that the cook may be under stress to get a meal on the table within the time demands of work and after school activities. The experts suggest trying to do as much as possible ahead of time, use the weekend to make meals for the rest of the week, and assign portions of the meal to other family members: children can clean the vegetables and make salads.
6. KEEP IT REAL
Be realistic…family meals will not happen every night and some family meals will end in conflict. But, if you don’t attempt to organize a family meal, it will NEVER happen and if you don’t try to control the conflict it will ALWAYS happen. Don’t be too rigid. If breakfast is easier to organize as a family, consider the option once or twice a week. Get a calendar each week and make a family schedule that includes family meal times. Always remember, research clearly shows that the benefits of a family meal far outweigh the hassle and inconvenience of planning it!
EVERY MONDAY – Read Dr. Paul J. Mackarey “Health & Exercise Forum!”
Read all of Dr. Mackarey's articles on our Website: https://mackareyphysicaltherapy.com/forum/
This article is not intended as a substitute for medical treatment. If you have questions related to your medical condition, please contact your family physician. For further inquires related to this topic email: drpmackarey@msn.com
Paul J. Mackarey PT, DHSc, OCS is a Doctor in Health Sciences specializing in orthopaedic and sports physical therapy. Dr. Mackarey is in private practice and is an associate professor of clinical medicine at Geisinger Commonwealth School of Medicine.
There are many health issues associated with COVID 19 and gaining weight seems may be the most common of all. There are many reasons for weight gain during this stressful time and one of these is the psychology of eating. In the land of plenty, we eat mindlessly! Consider the facts. First, we blamed the food, thinking it was bad. But, when we chemically modify the food to remove or alter the fat or sugar and remove the calories, it fails to reduce our weight. In fact, it has been discovered that “fake sugar,” even though it does not have calories, can still increase blood glucose levels. Next, we decided that fat cells were the enemy, but when we removed fat cells from our body through liposuction, we failed to control weight gain. Then, we decided the problem was our digestive systems, so we placed bands or staples in the stomach or by-passed the small intestine. While these efforts helped many in the short run, long term, it failed as a long-term solution without a change in behavior. Many medical professionals have concluded that the problems people have with weight are not exclusively due to the food, fat cells, stomach or intestines, but rather, THE MIND!
WHAT IS MINDFUL EATING?
Mindful eating, also referred to as intuitive eating, is based on Buddhist teachings which focus on the experience of eating, AND ENJOYING, our food. The concept was presented in a feature column in The New York Times written by Jeff Gordinier, based on his time spent in a Buddhist monastery. He learned that mindful eating practitioners eat in silence and chewed small pieces of food very slowly and deliberately to experience its taste, texture and smell. He discovered that it requires full attention to the experience of eating and drinking on the body and mind. It is often referred to as “the opposite of diets” because with mindful eating there is no right or wrong way to eat, but rather varying degrees of awareness about WHAT WE EAT AND WHY. The goal of this exercise is to teach our mind and body to connect and communicate while eating so one can learn important cues such as: what are my hunger signals? What does my stomach feel like when it is half, three-fourths and completely full?
THE RESEARCH
One study of 1,400 mindful eaters found that they enjoyed lower body weights, greater sense of well-being and suffered from fewer eating disorders. However, many feel the concept, while valuable, is very difficult to put in practice in the busy American family. Fortunately, research shows that the simple act of the family meal can have a powerful impact on mindfulness, health and wellness, even if it isn’t a picture-perfect meal.
In a country that thrives on a fast pace with over-booked schedules, families struggle to balance work and school and after school sports and activities. Consequently, fast food, eat-and-go habits have become the norm. According to some studies, most find it difficult to sit and relax for a family meal even once a week. And often, when families do pull off a family meal, it is often overwrought with school drama, sibling rivalry, and parental discipline about school, homework or social activities, making the situation stressful. Even so, despite the family conflict, studies strongly support the health values of the family meal.
A recent study from Columbia University that received national attention found that children who participated in a family meal regularly were less likely to have problems with drugs or alcohol and more likely to excel in school. Moreover, those children eating with their families at least 5 times per week benefited most. Other studies have found that there is a significantly lower incidence of teens who smoke, use alcohol, have sex at a young age, fight, get suspended from school or commit suicide among those who have meals with their family on a regular basis.
| Mindless Eating | Mindful Eating |
| 1. Eating past full and ignoring your bodies signals | 1.Listen to your body and stopping when full |
| 2. Eating when emotions tell us to eat | 2.Eating when our body tells us to eat |
| 3. Eating alone and at random times and places | 3.Eating with others at set time and places |
| 4. Eating food that is emotionally comforting | 4.Eating food that is nutritious and healthy |
| 5. Eating and multitaking | 5.Eating and just eating |
| 6. Considering a meal an end product | 6.Considering where food comes from |
1 Let your body catch up to your brain
Eating rapidly past full and ignoring your body’s signals vs. slowing down and eating and stopping when your body says it’s full.
Willard suggests that slowing down the process of eating may be the best way to get our mind and body to communicate their nutritional needs. For example, it is well documented that there is a 20 minute delay from the stomach to the brain…which is why we continue to eat when we are full, only to feel overstuffed 20 minutes later. Eating mindfully involves: slowing down, sitting and relaxing, chewing our food 20 or more times, setting your fork down between bites, and practicing other table manners that promote slower eating and allows you to listen to the hunger/full signals from your body.
2. Know your body’s personal hunger signals
Are you responding to an emotional want or responding to your body’s needs?
It is important to distinguish between your unique hunger signals from your BODY (stomach growling, low energy, lightheadedness) as opposed to EMOTIONAL signals (stress, sadness, frustration, loneliness or boredom). Mindful eating requires listening intently to your body…knowing your body.
3. Develop healthy eating environments
Eating alone and randomly vs. eating with others at set times and places
Rummaging through kitchen cabinets in search of food and snacks and eating at random times and places are classic examples of eating mindlessly. Slow down, think about your hunger and how long it’s been since you have last eaten. Instead, plan a healthy snack or meal at set times and places. Plan you grocery list with this in mind. Keep a log or use a daily/weekly planner if necessary.
4.Eat food not comfort
Eating foods that are emotionally comforting vs. eating foods that are nutritionally healthy
Certain foods, many that contain sugars and fats, stimulate the pleasure centers of the brain and become the source of “cravings.” However, over time, we can retrain the brain to derive pleasure from healthier foods. Mindful eating involves thinking first, eating second, and choosing healthy options such as carrots, apples, grapes, oranges as a snack instead of cake, cookies, or chips.
5. Consider the life cycle of your food
Considering where food comes from vs. thinking of food as an end product
In hunter-gatherer cultures, people pay spiritual homage to those who provided the food and the plants and animals sacrificed in the process. Modern man/woman has been disconnected from their food and often eat without thought. Slowing down allows us to consider the farmer, butcher, baker, grocer, and those who prepare our food and bring it to the table. It can be both spiritual and thankful.
6. Attend to you plate
Distracted eating vs. just eating
Mindful eating avoids distraction. The classic example of eating the big bowl of popcorn at the movies and wondering at the end of the movie who ate it? When we are distracted we cannot listen to our body’s hunger/full signals and we overeat. Try single-task eating without phones, tablets, computers, or televisions. Instead, share some light conversation with a friend or family member.
EVERY MONDAY – Read Dr. Paul J. Mackarey “Health & Exercise Forum!”
Get all of Dr. Mackarey's articles at our website: https://mackareyphysicaltherapy.com/forum/
This article is not intended as a substitute for medical treatment. If you have questions related to your medical condition, please contact your family physician. For further inquires related to this topic email: drpmackarey@msn.com
Paul J. Mackarey PT, DHSc, OCS is a Doctor in Health Sciences specializing in orthopaedic and sports physical therapy. Dr. Mackarey is in private practice and is an associate professor of clinical medicine at Geisinger Commonwealth School of Medicine.
