Q:I am 52 and continue to gain weight even though I work out regularly on my stationary bike and treadmill. I walk during my lunch break at work. What to do? — Alice Martin, Springfield, Ohio
A: Few things in life are more frustrating than staying physically active yet still gaining unwanted weight. Here are some ideas to reverse this trend:
1. Get a complete physical.
There are many medical reasons for unaccounted weight gain, such as hypothyroidism, menopause or the use of certain prescription drugs. Schedule a complete physical and have a discussion with your physician about your activity level and weight-loss issues. Also, stress can cause weight gain. Be sure to discuss this with your physician as well.
2. Monitor your heart rate and breathing.
The simplest way to monitor your output is to use the Borg Scale of Perceived Exertion. You want to be sure that you are exercising at a high enough level to get results but not pushing so hard that you are gasping for air. On a scale of one to 10 — where one is napping and 10 is running from a hungry cheetah — you should feel that you are at about a six or seven for most of your exercise session.
3. Do a food diary.
It is easy to underestimate the calories we consume in a day. A handful of M&Ms, a small bag of potato chips, a latte, and bam! 500 or more calories are right there on the hips and butt. For one week weigh, measure and write down everything you eat. Everything. Add up your caloric intake for each day, then schedule a visit with a registered dietitian to help you sort out your dietary strengths and weaknesses.
4. Use a pedometer.
According to James O. Hill, co-founder of the National Weight Control Registry and co-author of “The Step Diet,” every additional 2,000-2,500 steps per day equals about 100 calories burned for a 150-pound person. Keeping a record of your steps for a week will give you a pretty good idea of how much you are walking. If you are already walking 10,000 steps, you may need to add another 2,000 steps to get the results you want.
5. Add strength training.
Muscle is more metabolically active than fat. By adding strength training (free weights, resistance bands, and/or machines) a couple of times a week you will increase your lean tissue, which will boost your overall metabolism.
6. Change your pace.
It is easy to get into a kind of kinetic rut when the exercise routine gets . . . routine. Add short bouts of quick-paced intensity to your cycling (pedal as fast as you can for 30 to 90 seconds every three to five minutes) or add some hills to the treadmill program, for example. Listening to high-energy music (instead of reading or watching TV) has proven to boost mood and increase exertion.
7. Enjoy what you are doing.
Focus on feeling good and being healthy rather than worrying about a number on a scale. If the exercising you are doing is no longer enjoyable, try a new activity.
8. Get enough sleep.
Sleep deprivation can actually cause the body to store fat. Also, being tired during the day can set you up for using food as a coping mechanism, which can pile on unwanted calories.
Linda J. Buch is a certified fitness trainer in Denver; linda@ljbalance.com.
