BROWN:
The only thing that really works for permanent weight control is properly modifying your energy balance. All of these diets you mentioned are great for temporary weight control. There are 1001 ways you can eat fewer calories than you burn off. And that results in temporary weight loss. But, to keep the weight off, the amount of calories you eat has to EXACTLY equal the calories you burn off. And that's something a diet doesn't teach you. And since you don't learn those skills from a diet, 95% of dieters regain their weight. So really a diet is the last thing you need. You might need to go on a temporary diet to reduce your body fat. But, eventually, to keep the weight off, the amount of calories you eat and burn must be properly balanced. My book, "The Body Fat Guide," is subtitled The Easy Way to Analyze Your Body Fat Composition and Energy Balance. It's the only book I know of that teaches you that. I wrote the book for my fitness clients when they kept on regaining their weight.

MODERATOR:
On the other hand, what is the best example of modern day weigh-loss snake oil?

BROWN:
Well, one of the most popular ones which is back in vogue is the high-protein diet. Protein doesn't provide energy to the diet very effectively, so when you eat an unbalanced diet that replaces other nutrients with protein, you have a hard time getting enough energy. So, you lose weight. But, like all unbalanced diets, you can't stick to it very long. So, you revert to your old ways, and the weight comes back .The program that I suggest shows you how to eat a balanced diet to properly suit your energy needs. But, how do you know how much that is? That's why I teach people how to follow their energy balance numbers. The numbers take the guesswork out of how much you need to eat to maintain your weight, lose weight, or even gain healthy weight. Getting back to the high protein diet:

There is an interesting biological fact that, in my mind, settles the question of how much protein we really need to eat, and that's the fact that human breast milk is only 10% protein by calories. In other words, an infant, whose protein needs are much higher than at any other time of human life, will double its weight in six months on a diet of10% protein. Therefore, how can an adult who is not building muscle at the same rate require more than 10%?In fact our actual adult needs for maintenance are about 5%. But 10% is usually recommended as a safety factor. Nevertheless, 30% protein and above has health risks, and also is not a substitute for learning the weight management skills to permanently control your weight.

Question from Olive Oyle: Can you explain what BMI numbers REALLY mean?

BROWN:
Sure. BMI is a way to classify your weight according to your height. A certain range of numbers is considered a healthy range.

But, I believe BMI has limited value. It doesn't take your body composition into consideration. In other words, how much of your weight is fat and how much is muscle? Two people may weigh the same and have entirely different body compositions.

For example, an athlete might be overweight by BMI standards, and yet have less body fat than someone considered normal on those charts. Similarly, a model might be underweight by BMI, but, have more muscle than a woman who is normal by those standards. So BMI has value, but it must be combined with body composition analysis, specifically body fat percentages, to be of real value. This is exactly what my book does. I combine BMI charts with body fat percentages so you get a much better idea of your ideal body weight, and the steps necessary to achieve it.

MODERATOR:
Is there a 'holy grail' of body fat percentage for everyone, or does it vary according to gender, body shape, etc?

BROWN:
In general, body fat percentages (BFP) are estimates. In my opinion their real value is to provide you with a point of reference as you modify your lifestyle. They shouldn't be taken on face value. If one person is 11% BF and someone else is 13%, it doesn't mean they're a better person. It's just a measuring tool. That said, a lot of scientists consider 15% BF to be a healthy high-end for a male, and 22% for a female. Incidentally, there are many methods to analyze your body composition, for example, bioelectric impedance, underwater weighing, skin-fold calipers, etc.

My book provides body composition tables that make it simple to quickly look up your body composition, thereby eliminating the need for all these other devices. As long as you know your weight and your waist size, you can quickly find the page that gives you all your body composition information: for example, your body fat percentage, pounds of fat, pounds of lean body mass, and also, your resting metabolic rate (RMR). This is a very useful number because it tells you how many calories your body burns at rest. The more lean body mass you have, the higher the RMR. That's why when people get older and lose muscle, their metabolism drops. But, it doesn't have to be that way if you maintain or increase your lean body mass.

BROWN:
Very interesting. Age is not really a determining factor. Bear in mind the estimates are still approximate. However, just because you're getting older doesn't mean the numbers should change by all that much. Although I admit, the fact is, statistically, the numbers do change. But, I believe that's because people simply lack the knowledge to modify their energy balance and maintain their lean body mass.

MODERATOR:
You mentioned health risks for people who use the protein diets. It sure seems like eating that much red meat and so few grains would be a recipe for problems down the road. Can you give any specifics?

BROWN:
I can't speak as a physician, but a recent report by the National Institutes of Health regarding calcium requirements indicates that excess protein causes excretion of calcium. And plays a role in osteoporosis. There are also kidney and liver problems associated with high-protein intake. The fact is, I don't mean to just be picking on high-protein diets. ANY unbalanced diet, including low-fat diets, will not substitute for proper weight-management skills.

You may employ those diets if you wish, but sooner or later you need to learn how to maintain your weight on a normal balanced diet. The question really is: How much should you eat? And how much you should exercise?

It's not how much you eat and exercise, individually, that really matters. It's how they balance each other out. For example, some people diet very strictly and have minimal weight loss, while other people hardly diet and lose weight quite easily. Also, some people exercise very hard and experience minimal weight loss; others hardly exercise at all and have no trouble losing weight. It doesn't look logical, but when you scratch below the surface, you realize that it's the balance between calories eaten and calories burned that determines their results. That's why I believe that telling people to "Eat less and exercise more" doesn't always work. They wind up tired and hungry, and undoing all of their progress. Remember, exercise is a double-edged sword for weight loss. Although it burns extra calories, in the long run it increases your hunger. So, if you simply eat back all those calories, you've gotten nowhere. The problem here is that people try to manage their weight by feel. If you could do it by feel, you never would have gained the weight in the first place. The solution is to follow the numbers, in other words, your calorie intake balanced with your calorie expenditures. That allows you to get the proper balance. Eventually this becomes a habit. Then you don't need the numbers anymore. But, until you use the numbers, studies show that people are very poor at guessing their calorie intake and expenditures.

Question from Elizabeth: I have a thyroid problem. Can you tell me a good diet? I can't seem to lose weight

BROWN:
Some people might have a slower metabolism for medical reasons. However there is still a proper amount of diet and exercise to fit their needs. You need to use the same tools as everyone else to determine that balance. But, before you give up, and blame it on your slow metabolism or your thyroid, first SHOW ME THE NUMBERS! In other words, besides just crunching your abs, you must also crunch your energy balance numbers. There's really no special diet. All you need is a normal balanced diet in the proper amount. The energy balance numbers will tell you what amount that is.

Question from Chris: My uncle told me if I put a tsp. of vinegar in 8oz. of water and drink it twice a day that I could lose weight quickly. Is this true?

BROWN:
I don't know. But, if I tried it, I might get sick to my stomach and eat less, and lose weight. So, maybe it works. But, how do I keep the weight off? Are you going to drink vinegar for the rest of your life? See, the problem with dietary supplements, drugs, restricted foods and unbalanced diets is that the weight always comes back when you come off of these things.

Question from jbsqmlb: I have a breathing problem which requires me to take prednisone. I have since gained a lot of weight, mostly around the middle, and can't seem to lose any of it. I there a secret to dealing with the prednisone and still lose weight?

BROWN:
Again, that's a medical question -- I think you should ask your doctor. However, even if it stimulates your appetite, well, there are lots of things that stimulate your appetite, but, that doesn't justify eating more than your energy needs. How many calories are you burning every day? Until you know that, you won't be able to figure out how many calories to eat, regardless of your medical condition.

MODERATOR:
How do we make sure we don't cross the line between paying attention to our body and our weight, and obsessing on it in an unhealthy way?

BROWN:
I love that question. I get asked that a lot. As a matter of fact, that is a common question, because, I believe, so many people are in calorie denial. It seems to go one way or the other. Eiither we obsess or we deny the problem. I advocate the middle ground: Responsible awareness.

Obsession, I define as needless worry. When you don't understand how what you eat affects your weight, then you fear food and fat. This forms the basis of many eating disorders, like anorexia.  I think the solution is not to deny the problem, but to teach people proper weight-management skills. Unfortunately, when speaking with a director of an eating disorder clinic, I was told that what they tried to do with their clients was get them to "forget about their weight." This type of denial might help some in the short run, but it's not a long-term solution.

Question from AtlTennis: I have a VERY slow resting heart rate, do I need to get it higher than the average person to benefit from aerobic exercise?

BROWN:
Again, that's a medical question. Your slow heart rate might be due to a pathological condition, or you may be in excellent shape. I don't have enough information to advise you.

MODERATOR:
Is it true that the faster you lose weight the faster you put it back on?

BROWN:
It depends what kind of weight you lose. Generally if you're losing quickly, you tend to lose more muscle, in the form of water, because muscle is over 70% water. It's very easy to replace that water and regain that weight. But, if the weight you lose is body fat, which has a lower percentage of water, then the rate at which you regain it is simply determined by the rate at which your calorie intake exceeds your calorie expenditures. The maximum amount of weight loss I recommend is 2 pounds per week. That may seem like a small amount compared to losing 10 pounds of muscle, but the changes in your body composition are dramatically better when the weight you lose is exclusively body fat. To lose 2 lbs. of body fat per week, you must eat 1000 fewer calories  than you burn off every day. So, by the end of the week, you will be in negative calorie balance by 7000calories.That equals 2 lbs. of fat.

Question from cardioqueen: I'm starting my training for a marathon in January, what should I eat during training, and what should I eat on race day?

BROWN:
I'm not a marathon coach. You should probably talk to one. However, you will need a diet that is balanced with the proper amounts of carbohydrates and fats. Those are your energy nutrients that will get you through your training. Having enough energy nutrients will help spare your muscle, so your body doesn't burn muscle for energy.

MODERATOR:
I'm not interested in going to a gym, but I know I need to lose a little flab. Are the good old sit-ups, push-ups and a brisk walk around the neighborhood enough to shed a few pounds, if I do them every day?

BROWN:
Absolutely. You don't need to be an athlete to manage your weight. You can get as lean as you want with exercise that is no more intense than walking.That doesn't mean, however, that a well-rounded exercise program isn't important for your health. But, strictly from a weight-management point of view, the lower-intensity activities allow you to go longer and farther, and thus burn off more fat while sparing muscle. A common problem is that people who exercise to lose weight at very high-intensity levels burn off a large amount of muscle, because they are not eating enough to fully replenish that muscle. So, even though their weight drops, it's largely because of water, carbs, and small amounts of protein from muscle. Keeping track of your energy balance and body composition numbers will prove it to you.

MODERATOR:
That's all the time we have for today's chat. Thanks for joining us, and thanks to Ron Brown for being here. His book, The Body Fat Guide: The Easy Way to Analyze Your Body Composition and Energy Balance, is published by HealthStyle.