Hi, All -- I should be clear: I wasn't doing 50-milers when I weighed 208. That's why I started riding again, and it took a while to get up to those.
And excellent point: "Diet" is not the way to think of it. The missus and I refer to it as a "lifestyle change," chiefly accomplished by limiting simple carbs and being careful about portion size. We still eat what we like, but just not as much, and we get regular exercise (I'm lucky enough to be able to bike to work). So we're following Jim's prescription! Works like a charm. m -- Marc Carter, PhD Associate Professor of Psychology Chair, Department of Behavioral and Health Sciences College of Arts & Sciences Baker University -- > -----Original Message----- > From: Jim Clark [mailto:j.cl...@uwinnipeg.ca] > Sent: Monday, October 01, 2012 8:18 PM > To: Teaching in the Psychological Sciences (TIPS) > Subject: RE: [tips] Using Activity Programs To Get Kids More Exercise > Should Reduce Childhood/Adolescent Obes > > Hi > > Thanks to Marc and Ken for their elaborations. I was too cryptic in my > comment. Rather than exercise-only, which has limited benefits as > pointed out by Marc, I meant to suggest that the best "treatment" was > exercise + diet, because the diet reduced caloric intake and exercise > kept up "consumption" of fat (i.e., metabolic activity). And even the > term "diet" is a misnomer, since effective weight loss and maintenance > requires a change in eating habits, along the lines mentioned by Ken > and Mark. > > Now if only I can figure out how Marc gained an extra 58 pounds (26.3 > kilos here in Canada) while bicycling 50 miles (80.5 kilometers)! Were > his McDonald's figures based on (too much) personal experience perhaps? > > Take care > Jim > > James M. Clark > Professor & Chair of Psychology > 204-786-9757 > 204-774-4134 Fax > j.cl...@uwinnipeg.ca > > >>> Marc Carter <marc.car...@bakeru.edu> 01-Oct-12 3:36:26 PM >>> > > Absolutely, Jim, but the effect due to changes in basal metabolism is > small compared to the effects of reduction in caloric intake. But > you're exactly right that moving increases your metabolic rate. The > problem is that we're just too efficient at turning food into fat -- > and the fitter you are, the faster your metabolic rate goes back down > after exercise. > > E.g.: I'm a cyclist, and can burn maybe a half-pound's worth of > calories in a reasonably vigorous 50-miler (ca. 1700 kcal -- there are > about 3500 calories in a pound of fat). A McDonald's Angus burger has > near 700 kcals and a regular fries has about 300. Add a medium soda > and I just ate 1200 of those calories back -- in one meal without > dessert. So that meal would have powered me through about 2 hours of > hard work and 35 miles. > > I was reading the other day that the cyclists who ride the Tour de > France eat more than 7,000 calories a day. Consider that for them a > normal caloric intake would be about 2300-2800 calories a day just for > basal metabolism, they're only taking in 4500 extra calories to > maintain 250-400 watts of energy output *for 6 hours*. Evolution has > made us pretty danged efficient at extracting energy from food. > > Now, I'm all for exercise because it absolutely will help you keep > weight off (and if done vigorously and regularly will indeed help you > lose), and it has a ton of additional health benefits (both physical > and cognitive). I'm also all for getting kids outside running and > jumping and socializing with each other for all those reasons and more. > I was just making the point that adding a little bit of exercise to the > school day isn't going to have much effect on weight if the kids just > go home and drink two liters of sugary soda (especially HFCS-sweetened > soda) while sitting in front of a computer or TV. > > All the stuff I've been reading lately has said "watch what you eat" is > how to lose weight. And sad to say (I've just finished getting rid of > 58 unwanted pounds) they all say "it's easier to lose than keep it > off." :( > > m > > > > -- > Marc Carter, PhD > Associate Professor of Psychology > Chair, Department of Behavioral and Health Sciences College of Arts & > Sciences Baker University > -- > > > > -----Original Message----- > > From: Jim Clark [mailto:j.cl...@uwinnipeg.ca] > > Sent: Monday, October 01, 2012 1:14 PM > > To: Teaching in the Psychological Sciences (TIPS) > > Subject: RE: [tips] Using Activity Programs To Get Kids More Exercise > > Should Reduce Childhood/Adolescent Obesity, Right? > > > > Hi > > > > I thought one of the issues with diet-only is that our metabolic rate > > slowed down when on a diet, but that exercise served to maintain > > metabolic rate? But it has been a number of years since I lectured > on > > this topic. > > > > Take care > > Jim > > > > James M. Clark > > Professor & Chair of Psychology > > j.cl...@uwinnipeg.ca > > Room 4L41A > > 204-786-9757 > > 204-774-4134 Fax > > Dept of Psychology, U of Winnipeg > > 515 Portage Ave, Winnipeg, MB > > R3B 0R4 CANADA > > > > > The information contained in this e-mail and any attachments thereto > ("e-mail") is sent by Baker University ("BU") and is intended to be > confidential and for the use of only the individual or entity named > above. The information may be protected by federal and state privacy > and disclosures acts or other legal rules. If the reader of this > message is not the intended recipient, you are notified that retention, > dissemination, distribution or copying of this e-mail is strictly > prohibited. If you have received this e-mail in error please > immediately notify Baker University by email reply and immediately and > permanently delete this e-mail message and any attachments thereto. > Thank you. > > --- > You are currently subscribed to tips as: j.cl...@uwinnipeg.ca. > To unsubscribe click here: > http://fsulist.frostburg.edu/u?id=13251.645f86b5cec4da0a56ffea7a891720c > 9&n=T&l=tips&o=20849 > or send a blank email to leave-20849- > 13251.645f86b5cec4da0a56ffea7a89172...@fsulist.frostburg.edu > > --- > You are currently subscribed to tips as: marc.car...@bakeru.edu. > To unsubscribe click here: > http://fsulist.frostburg.edu/u?id=13029.76c7c563b32ad9d8d09c72a2d17c90e > 1&n=T&l=tips&o=20855 > or send a blank email to leave-20855- > 13029.76c7c563b32ad9d8d09c72a2d17c9...@fsulist.frostburg.edu The information contained in this e-mail and any attachments thereto ("e-mail") is sent by Baker University ("BU") and is intended to be confidential and for the use of only the individual or entity named above. 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