Sports Medicine
A Crucial Period
Good Pain, Bad Pain
On Your Knees
Secondary Injuries
Imaging Technology
What's Sciatica?
The Female Athlete
Putting Your Feet First
Itis Schmitis
Too Much, Too Soon
Under the Influence
Twisted (Ankle)
What's Goin' On?
Think Inches, Not Pounds
Preventing Vaginitis
That Painful Pull
Athlete's Heart
Exercise & Arthritis
Chilled to the Bone
Measuring Body Fat
Exercise and Your Breasts
Choosing a Sports Doctor
Lean on Me (Shoulder)
Exercise & Anemia
Exercise Abuse
Pelvis Sighting
Hand Aid
It's All in the Wrist
Back in Action
Altitude Adjustment
Tennis Elbow, Anyone?
Exercising in the Heat
Agony of the Feet
Restless Legs
Night Time Cramps
Birth Control Concerns
No Periods, No Babies?
Post Partum Prescription
Weight Loss Mystery
Undesirable Cooldown
To Brew Or Not To Brew
Fitness After Baby
Biking and Back Pain
Swimmer's Shoulder
A Hidden Athlete
Weight Lifting
Avoiding Osteoporosis
Drug Testing
Maximum Heart Rate
Headway Against Headaches
Torn Rotator Cuff
Fat Figures
Bloody Urine
Sag Story
Lackluster Leg
Bothersome Bulge
Gaining in Years
Taking It On the Shin
Aching Ankles
Hoop Help
Tender Toes
Meals For Muscle
Growing Pains
Hot Tips
High Altitude PMS
Personal Bests
Air Pollution
Ankle Blues
Heartbreak Heel
Yeast Relief

Think Inches, Not Pounds


A New Weigh

Many women who exercise as part of their weight loss program become frustrated initially when they don't lose weight. They don't realize that training increases muscle size, and muscle tissue weighs more than fat.

As you develop muscle and lose fat, you may lose inches instead of pounds. You may even gain weight, but you'll appear slimmer and trimmer. Because you're lowering your body-fat percentage and increasing your metabolic rate, you're improving your physical fitness considerably.

So what's the best way to lose weight? Combining diet and exercise results in more weight loss than dieting alone. When you lose weight, you lose lean body mass as well as fat.

In groups that diet without exercising, 25 to 50 percent of weight lost is muscle. In groups that diet and exercise, the loss of muscle tissue can be reduced to 10 to 15 percent.

Maintaining muscle tissue through weight training is important for long-term weight loss and maintenance. Lean tissue burns more calories and preserves strength, muscle tone and definition.

Chronic crash dieters lose muscle along with fat, and when they regain weight, they gain back mostly fat. Over time, yo-yo dieters end up with a higher body-fat percentage after they return to their original body weight than if they'd never lost the weight in the first place.

Avoid Rapid Weight Loss

For active people, what is a safe rate of weight loss? Most clinicians recommend a well-planned diet of at least 1,200 calories a day. With exercise, you shouldn't lose more than to 1 pound a week.

More rapid weight loss means you're losing too much muscle and may be dehydrating yourself. A 1- to 3-pound weight loss during a workout is fluid loss and should be replaced before your next workout to prevent dehydration.

Does everyone lose weight at the same rate?

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About the authors: Carol L. Otis, M.D., is Chief Medical Advisor to the Sanex WTA and UCLA student health physician. Roger Goldingay is a former professional soccer player. They are married and the co-authors of The Athletic Woman's Survival Guide.

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Table of Contents

Foreword: Billie Jean King

Comments by Barb Harris
Editor in Chief,
Shape Magazine

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