How to lose weight safely and build muscle, according to an expert

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How to lose weight safely and build muscle, according to an expert

Exploring the truBody trend and accessible at-home options

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There are many approaches to weight loss, with no one-size-fits-all approach. We’re constantly privy to the latest weight-loss fads (remember the cayenne pepper and lemon Master Cleanse made famous by Beyonce? We do not recommend it) or diet trends on social media.

According to Dr. Mark Tarnopolsky, MD and PhD, McMaster University and founder of StayAbove Nutrition, the gold standard of weight management is lifestyle modification. “While everyone does not lose weight the same way, common modifications include being more physically active daily, exercising three days a week for at least 30 minutes and/or adjusting your portion size and diet,” says Dr . Tarnopolsky.

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Dr. Mark Tarnopolsky, MD and PhD, McMaster University and founder of StayAbove Nutrition.
Dr. Mark Tarnopolsky, MD and PhD, McMaster University and founder of StayAbove Nutrition. Photo by Dr. Mark Tarnopolsky

This has long been the advice of physicians, personal trainers and dietitian, but the allure of a “quick fix” is ever-present. The latest body sculpting craze in the celebrity and influencer world is truBody by Cutera. A treatment available at many clinics across Canada, like the award-winning Nita Lake Lodge Spa in Whistler, B.C.,  truBody claims to offer, “a customized treatment series that combines two award-winning technologies for a complete body shaping solution.” The treatments are non-invasive, require no downtime and claim quick results, but is it safe and does it work?

According to Katie Neff, truBody marketing director at Cutera, “Both truFlex and truSculpt are FDA-cleared technologies, accompanied by comprehensive training and support to ensure safe practices. With over 20 years in the market, Cutera is committed to developing technologies that are both efficacious and safe for use on patients.”

Individuals seeking out these types of treatments should “ask for expert advice prior to investing your money or wellbeing,” says Dr.Tarnopolsky. Look for “direct research evidence in support of the claim and keep in mind that social media influencers, celebrities, gym acquaintances, and even friends & family may not have the credentials needed to give appropriate advice,” he adds.

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Dr. Tarnopolsky shares his expert advice on sustainable and attainable lifestyle modifications below and suggests focusing on overall health, rather than weight loss, for long-term results.

Dr. Mark Tarnopolsky
Dr. Mark Tarnopolsky uses running to stay fit. Photo by Dr. Mark Tarnopolsky

Q&A with Dr. Mark Tarnopolsky, MD and PhD, McMaster University and founder of StayAbove Nutrition

Q: Please describe who you are and what you do.

A: My name is Mark Tarnopolsky, I’m a professor and physician at the McMaster Children’s Hospital. In my role as a clinician and scientist, I have published more than 500 peer-reviewed articles on the effects and benefits of exercise and nutritional interventions in elite athletes, patient populations (both genetic neurological disorders and lifestyle-associated diseases such as obesity), and older adults. 

In my clinical practice, I diagnose and treat children and adults with neuromuscular disease, who benefit greatly from both exercise and nutritional interventions to improve muscle mass and function. In line with this, I also founded StayAbove Nutrition, a company that specializes in developing multi-ingredient supplements for treating various medical conditions (aging, obesity, and genetic disease), improving health and athletic performance.    

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Q: How do I know if I’m a healthy weight? Is BMI (body mass index) a good starting point?

A: Most health professionals do not use BMI (weight/height2) as a strong predictor of overall health and fitness. While useful for simple classifications and risk assessments in clinical trials (normal ≤ 24.9, overweight ≥ 25-29.9, and obese ≥ 30), other measures, such as lean mass, bone mass, fat mass and waist circumference are more accurate indicators of health and fitness. 

It’s a great investment to do a body composition scan and assess your waist-to-height ratio every year. If one does not have access to a DXA scanner (bone density scanner), a bioelectrical impedance (BIA) device [Withings Body Comp scale is an accessible option, also available on Amazon] can give a good estimate of lean and fat mass. Norm tables are available for both males and females and across all age groups. A healthcare provider, personal trainer, or other health professional can help you to interpret the results.     

The Withings Body Comp Scale.
Withings Body Comp Scale. Photo by Withings

Q: What are your suggestions for a healthy approach to losing weight?

A: The gold standard of weight management is still lifestyle modification, including exercise and dietary interventions; however, severe obesity or those with comorbidities (i.e., diabetes, or high cholesterol) will also need to consider weight loss drugs or surgical options in addition. While this may be overwhelming for some, the key to success is making small and progressive changes to your lifestyle over time.   

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While everyone doesn’t lose weight the same way, common modifications include being more physically active daily (taking the stairs, using a step counter and trying to increase daily steps, walking or cycling instead of taking the car etc.), exercising three days a week for at least 30 minutes (strength and/or cardio), and/or adjusting your portion size and diet (avoiding highly processed foods is one key tip).

Your aim should be to maintain these modifications in the long run and to focus on your health and how you feel, not necessarily on the number on the scale. Research has shown that those who focus on improving health are more successful in losing weight than those who focus on weight alone.    

Q: Any tips to maintain goal weight?

A: In addition to making sustainable lifestyle changes and focusing on your overall health, having a strong network of support will certainly help you achieve your goals. This may include your family and friends but often requires something more formal. 

For example, setting money aside in your budget for a gym membership, a personal trainer and even a dietitian is a good idea. This is a worthwhile investment that will increase your accountability and chance of success.  

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Specific diets or training programs for reaching various fitness goals are too individualized to specify ‘one magic bullet’. However, one hot tip is to maintain or build your muscle mass with weekly strength training sessions in addition to aerobic activities during weight management. Muscle burns more calories than fat during rest. Muscle is the largest tissue to “soak up” sugar and lower the risk of diabetes — it will also increase your resting metabolism and support your overall fitness goals.  

IMFit 5lb-52.5lb Adjustable Dumbbell.
IMFit 5lb-52.5lb Adjustable Dumbbell. Photo by Amazon

Q: What are three simple pieces of equipment that you like for at-home exercise?

A: Bodyweight exercises in a circuit format can be done anywhere. It is cheap, easy to set up, and simple to do. All it requires is a yoga mat, a set of exercises [we like this one, but there are many options on YouTube] that you rotate between and a timer

For an additional $200-300 dollar investment you may purchase dumbbells (5-20 pounds), elastic bands and medicine balls. You may also consider buying a jump rope or a cheap exercise bike for at-home cardio. Or just go for a walk outside in the fresh air.   

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Q: Any other tips or tricks for losing weight safely, building muscle and maintaining a healthy lifestyle?

  1. Incorporate small changes into your daily life that can make a big difference in the long run. 
  2. Invest in your health by getting a gym membership, a personal trainer and/or dietitian. 
  3. By making sustainable lifestyle changes, you will keep the fat mass off and lean mass on.  

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