BETTERHEALTH
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“ EXERCISIN G M AKES M E SO
HUNGRY THAT I’VE ACTUALLY
GAINED
SEV ERA L POUNDS.”
True, regular exercise can stoke
hunger. “The physical stress you
experience during a workout— even
though it’s good stress— turns on an
appetite-stimulating hormone called
ghrelin,” Dr. Peeke explains. “Phys-
ical exertion also suppresses leptin,
the hormone that normally tells yon,
Stop eating;you’ve had enough.”
Given this biochemical cascade,
there's no sense in trying to deny
yourself. Just steer clear of nutrition-
al ly empty snacks (such as chips) and
instead reach for those that combine
lean protein, unrefined carbs,
and monounsaturated fats. “This
combo will nourish you and stick to
your ribs, making you less likely to
overeat,” Dr. Peeke says. Three of her
favorites: Laughing Cow light cheese
on whole grain crispbread crackers,
organic peanut butter on a banana,
and hummus with baby carrots.
At mealtimes, shoot for the same
combo and scale up— for example, by
enjoying a grilled chicken salad with
quinoa and toasted walnuts for lunch,
“ I EXERCISE REGULARLY, BUT MY
BMI SAYS FM STILL OVERWEIGHT.
W H Y DO I EVEN BOTHER?”
Bodv mass index— the measure of a
j
person's weight in relation to her
height— isn't always the best gauge
for athletic people. That's because it
fails to distinguish between fat and
lean muscle, which have very
different implications for health.
Check with your doctor, who may
determine that your weight is fine
as is, Bryant suggests. Experts
generally agree it's better to be
athletic and slightly “overweight”
than skinny and out of shape.
If you are carrying extra pounds
and your workout isn't helping,
you’ve probably hit a plateau. “This is
the point where many people give up
on exercise because they feel they're
no longer getting a return on their
investment,” Visck says. But really,
it's reason to celebrate: You’ve gotten
so strong that your starter workout
has become too easy. Try dialing up
the intensity, duration, or frequency
of your regimen, or switching things
up with a new activity (bicycling
instead of walking, for example). The
weight will come off as your body
rises to the challenge.
“ I STRETCH BEFORE WORKOUTS,
BUT M Y MUSCLES ALWAYS END UP
SORE, I CAN’T TAKE THE PAIN!”
Despite the soreness you've
experienced, stretching before a
workout can be beneficial— it's all in
how and when you do it. Most of us
learned to stretch by holding
a pose (such as a toe-touch) for up to
one minute, a technique known as
static stretching. But recent studies
show this is counterproductive.
“Think of your muscles like taffy:
stiff when cold, more pliable when
warm,” Bryant says. “If a cold muscle
is subjected to a sustained stretch,
the tissue contracts to resist it.” In
addition to causing soreness, this can
hamper strength and stamina.
Instead, try 5-10 minutes of
dynamic movements, which give
muscles and joints a gentle preview
of what's to come. For example,
if you're planning to jog, begin by
walking briskly. If you’re about to
play tennis, do arm circles, take
a few practice serves, and shuffle
from side to side. “This raises
body temperature, enhances joint
flexibility, and increases muscle
elasticity to prepare the body for the
activity in question ” Bryant says.
B EST YEAR EV ER
. 8 %
o f B H G r e a d e r s s a id t h a t
e x e r c is in g r e g u la r ly w o u ld
h e lp m a k e 20 11 t h e ir
b e s t y e a r e v e r.
