Hip Adduction: What It Is and Why You Need It – Part I

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All human movement occurs in three planes. Forward/back movement occurs in the saggital plane. Rotational movement happens in the transverse plane. Side-to-side movement take place in the frontal plane. This post is about the very easily overlooked frontal plane movement known as hip adduction.

His left hip is adducting.

His left hip is adducting.

(Adduction’s opposite twin is known as “abduction,” or movement of the limb away from the body’s midline. I have no idea why it was named abduction. I think it should’ve been named “out-duction.”)

Hip adduction. What is it? 

Look at his right hip and  you'll see adduction.  HIs leg has moved toward his body's midline.

Look at his right hip and you’ll see adduction. HIs leg has moved toward his body’s midline.

Adduction is the movement of a limb toward the midline of the body. If we think of the hip then we’re looking at the pelvis and the femur moving toward each other. Hip adduction can happen either with one leg off the ground and the leg moving toward the pelvis (Think of a soccer kick.) or it can happen with the foot on the ground and the pelvis moving toward the leg. (This should happen every time we take a step.)

Hip adduction is vital for everything from walking and running to skiing. Two aspects of hip adduction must be considered. First we must be mobile enough to achieve hip adduction. Equally if not more important, we must be able to control movement into and out of hip adduction.

Why is hip adduction important?

  • Without it, you have problems.

All of our limbs and joints are connected. We are a closely linked system of systems, not just a bunch of individual parts. What happens in one part of the body can strongly influence what happens elsewhere in the body.

The image on the right shows excessive hip adduction during gait. Too much of this may lead to knee or back pain. It's also indicative of poor balance skills.

The image on the right shows excessive hip adduction during gait. Too much of this may lead to knee or back pain. It’s also indicative of poor balance skills.

With that in mind, consequences of poor mobility and control of hip adduction can include back pain, hip pain, knee pain, ankle/foot problems and even shoulder or neck problems. Issues such as IT band syndrome and hip bursitis may be consequences of poor hip adduction skills.

  • Balance

Clients with balance problems often have poor hip adduction abilities. Their hip abductor muscles on the outside of the hip are often tight which limits their ability to move into adduction. This shows poor mobility. Typically, when they try to stand on one foot, the unsupported side drops uncontrolled into adduction which shows poor adduction control.

(Sometimes I hear clients say, “I think it’s just a balance thing,” as if balance were some ephemeral, magical thing that has no relation to muscles, limbs, joints and control of those parts via the nervous system. Balance isn’t “just a thing.” It’s a movement skill that is learnable and unlearnable.)

  • Sports performance

Preparing for a backhand, his left hip undergoes hip adduction.

Preparing for a backhand, his left hip undergoes hip adduction.

Sports performance may suffer due to hip adduction problems. Significant hip adduction skills are required for effective skiing, running,  golf, and tennis to name a few sports. Without good hip adduction skills, an athlete may not be as fast, powerful and effective as he or she may wish.

During the backswing, his right hip undergoes hip adduction. Follow through has hip adduction occurring in his left hip. If a golfer can't adduct on both ends of the swing then there will likely be problems with the shot.

During the backswing, his right hip undergoes hip adduction. Follow through has hip adduction occurring in his left hip. If a golfer can’t adduct on both ends of the swing then there will likely be problems with the shot.

 

In Part II of this post I’ll show not only how to mobilize the hip into adduction but also how to build strength and stability.

 

Intent & Variability: Notes from Frans Bosch

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I’m currently navigating the deep waters of Strength Training and Coordination: An Integrative Approach by sprint coach Frans Bosch. This is some thick reading. Among many things, he discusses two concepts that have grabbed my attention.

Move with intent

I’ve read and written in the past about the idea of internal vs. external movement cues. Anyone who’s golfed, skied, played tennis or performed almost any sort of sporting movement knows that if we focus on how we execute the movement (internally directed) then we’re screwed. Rather, if our focus on accomplishing the task or directed on our environment (externally directed) then we have a good chance of performing well. The way we direct movement is fairly powerful. Bosh makes several statements that have drawn my attention.

  • “If two or more movements share the same intention, then the system marks them as related.”
    This goes to sport specificity. It matters in that if we want a particular exercise to transfer to our sport then the strength movement should share the same intent as the sport movement.
  • “So the body does not think in terms of processes, but in terms of the results of the movement.”
    This happens constantly throughout our day. When we step out of the car, put something on a shelf, lift groceries out of the trunk, etc. we don’t think of how the joints, bones and muscles do the job — we just do the job. Why don’t we take the same approach to our gym exercises?
  • “In coaching, including sport-specific strength coaching, this transfer must be effected as as well as possible. That is why it is a good idea, wherever possible, to add an intention to a strength exercise that has no clear intention of its own.”
    This relates to the first bullet point. I must work to choose the right language and analogies in order to get my clients to use an external focus. Choosing the right language is sometimes very challenging!
  • “If attention is focused outside the body on features related to the movement, then the movement and motor learning processes will be controlled more effectively. Controlling movements effectively is thus a matter of focusing attention externally, and hence using vision effectively (making optimal use of central and peripheral vision).”
    The execution of movement skills suffer if the athlete pays too much attention to how the task is performed. Look at targets. Move toward or away from them.
  • “Directing attention at the result and hence the intention of the movement provides room for the intended organization of the movement…”
    Intent-driven movement with an external focus fits with how we learn motor control.  In contrast, focusing on contracting muscles, joint position, and posture goes against the way in which we learn to move. (Think of how a baby learns to move. No one gives a baby instructions on how to roll, reach, crawl, or stand up. The baby just figures it out.)
  • “Besides providing information for learning, KP [knowledge of performance which is externally directed] information also increases motivation, which may well be the most important driving force in learning.”
    Motivation is TREMENDOUSLY IMPORTANT!

Movement variability

Movement variability is a big deal. (I’ve discussed it here, here and here.) Bosch talks about movement monotony and variability:

  • “However… if the movements during coaching are repeated again and again in an unchanging environment, the learning effect will be less than if the performance and the practice environment keep changing. The link between sensory and motor patterns must be shaken up in order to generate motivation to learn. Sensorimotor chaos is, if you like, the basis for learning. (Schollhorn et al., 2009)”
    Doing the same thing the same way in the same environment gets boring. We don’t learn when we’re bored. By varying the training environment we can avoid boredom, maintain motivation and thus keep learning. Thus, I need to continually change things for my clients and myself.
  • “It [variation] is so important that the reason why periodization models appear to work so well is not the perfect planning of the components in relation to one another, but above all the simple fact that periodization leads to variation in training.
    I’m not sure this is entirely true but it’s an interesting idea. I wish he would provide data to back this up. I hope it’s true but I’d like to see supporting information.
  • “Variation is therefore the first and most important training principle, along with individualization.”
    This makes sense. In the simplest terms, if we never add weight, speed, volume or complexity to an exercise then it is impossible to make progress.
  • “Of course it is training for endurance sports that is at most risk of monotony… However, if the athletes include strength training in their total programmes, variation increases. That is why strength training for endurance athletes yields not only coordinative and perhaps physiological benefits, but also the important benefit of reducing monotony in coaching.”
    I’m glad to hear this. If variation is as vital as Bosch suggests, then gym work is a simple way to provide that variability. I have several questions:

    • What’s the best way to strength train endurance athletes?
    • Endurance sports vary widely from swimming to running to cycling to skiing. Does each discipline require different strategies?
    • Should strength work replace some endurance work?
    • What’s the best way to fit strength work into the endurance athlete’s training schedule?

There’s more to read and digest…

 

Gluttony Season is Almost Here. What’s Your Plan?

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Halloween kicks off several months of partying, gobbling, and guzzling. Very soon, swirling all around you there will be a galaxy of the richest and tastiest food and drink. Not only do you have a list of occasions for feasting, but also the days grow cold and dark. That means you’re less likely to be active and more likely to huddle in your warm, cozy home.

Is it any surprise that you tend to gain unhealthy weight under these conditions?

In all truth, it’s not a done deal that your health and fitness must suffer. You’re a grown-up. You can make good decisions. With some forethought, planning and awareness, you can avoid the slide backwards into feeble flabbiness.

Here’s an idea: Start your New Year’s Resolution early. Put in some thought and effort before you’re beset on all sides by wicked temptations. If you start building just a few healthy habits now, you can do a lot to minimize the usual holiday temptations and pitfalls. With some thinking and a plan in place, you can feel confident and you can avoid the guilt that often comes with holiday over-indulgence. Here are a few examples:

  • Will you exercise 3-5 days per week? For 30 minutes? (Or if you’re not currently exercising, can you start with just one day per week?)
  • Will you eat 1-2 fist-size servings of vegetables at each meal?
  • Will you limit sweets and/or booze to one day a week?
  • Will you talk to a friend or loved one about eating better and exercising together?
  • Will you consider hiring a trainer now instead of in January or February?

If it’s important then why wait?

 

Off-Season Part II: What Does It Look Like?

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As I noted in my prior post, I’ve engaged in a lot of fun and challenging physical activities. Now it’s time to step back a bit and rest.

Effective training is made up of peaks and valleys. Training and rest are flip sides of the same coin. Rest must follow training in order for adaptations and progress to take place. The more extensive, prolonged and/or intense the training, the more rest is needed. Here’s an outline of how I plan to conduct my off-season.  (It’s not technically a full season, btw.)

Short-term plan

Week 1:

  • No running.  None.
  • Only easy bike rides: to/from work, maybe 1 or 2 easy road rides, no mountain biking
  • de-load week from lifting: This is week 4 of a 4-week block. I’ve been lifting 4 days/week; this week will probably be just 2 at the most. I’ll do some variations on the lifts I’ve been doing. Workouts will be short. Less will be more.
  • Prioritize sleep.

    Week 2:

  • To paraphrase a friend’s take on off-season: If I feel like it, I’ll do it. If I don’t feel like it, then I won’t.
  • “It” being anything from road/trail running to road/trail riding to hiking to whatever else there might be.
  • Start a new 4-week lifting block. This will involve hard work but since my riding and running will be reduced, I’ll still be resting to some degree.
  • Continue to prioritize sleep.
  • Weeks 3-4:

  • This will take me to the end of October.
  • Continue lifting
  • Some mountain biking
  • Some trail running
  • No real planned training beyond the lifting schedule
  • Ski season comes up soon.
  • Feasting/gluttony season is also waddling my way.

Beyond one month:

We have a big trip coming up the first week in December. It’s a scuba diving and other-fun-stuff trip to the Caribbean island of Dominica. Since it’ll be a beach gig, the wife and I want to look our best in swimsuits and such.

The real challenge is that my wife and I are in fairly good shape. We don’t need to lose much fat. Our big-picture eating habits are mostly very good. We exercise very regularly and we have a consistent, healthy sleep routine. There aren’t any big, bad habits we need to change. Thus it’s small details we need to mind. Here are some thoughts:

  • We’ve given up booze except for my birthday and Thanksgiving.
  • The only sweets we’ll have are following a significant (minimum 2-hr) physical effort such as a ride, run or strenuous hike.
  • It’s probably a good idea for me to give up peanut butter. It’s probably a little too easy to eat. Further, that it’s ground up makes the calories easier for my body to access than regular nuts.
  • Maybe consider giving up dairy?
  • As December approaches we will likely cut the carbs a good bit, and up the protein, fat and vegetables.
  • It’s very easy during this off-season situation for weight to creep up. With all the training I was doing this summer, I needed to eat a lot and I could eat a lot without any consequence. Now I plan to lower my activity level but my nervous system will still want to eat like I was during the summer. Thus…
  • I’m trying out the Eat This Much app to help me plan meals that correspond to my needs. This helps bring awareness to my current habits so I can tweak them in the right direction.
  • I need someone to take my body comp.
  • The current lifting scheme should help add muscle.
  • I’ll gradually resume significant endurance activity which should contribute to reduction in body fat.
  • Review my Precision Nutrition text to figure out else I need to do.

 

 

Off-Season Part I: Resting is Weird.

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I just finished a 10-mile trail race and I feel good. I’m pleased that my Achilles held up. It seems I took the right approach to addressing the pain in that are.

I am grateful and very happy to have had a lot of fun over the past few months in the great Colorado outdoors. This spring and summer were full of activities including the following:

Besides these events, I put in the time to train for all of them. I’ve also continued lifting though for most of these past few months it’s been at a minimal level, about twice a week though that has changed recently. It’s been a lot of fun and a lot of hard work, but now it’s definitely time to shift gears.

I’m feeling a bit tired and beat-up. I can say without hesitation that it’s time for some rest. Rest is an interesting concept. Most people probably get a little too much rest. Some of us find it difficult to take time off though. Strangely, it can be a challenge to time away from challenging physical work.

Saying, “It’s so difficult to take a break from all this grueling stuff,” sounds loaded with pretentious fake humility. I don’t say this to sound like some sort of supreme, tough-guy super-athlete. There is a strange type of mental state that many of us have that isn’t entirely rational, healthy or wise. Our love our chosen activity(-ies) can verge into irrational dependence and obsession.

Our running, riding, swimming, climbing, skiing, lifting, — our athletic achievements and work — define us. What are we without the sweat, toil and achievement?

We also start to think crazy thoughts. Take just 48-72 hours off from working out and many an exercise aficionado starts to go insane. We think things like,

“All my muscles have shriveled like prunes and I’ve gained 30 lbs of pure fat!”

“My lung capacity is probably that of an emphysema victim!”

I am nothing but crippled, human lard!

That’s just after a few days! Taking several weeks or a whole month away from training can be excruciating!

This is all nonsense crazy-talk. It’s foolish to think we can keep pushing and pushing to no end. Following a serious season of training and/or competition, rest is exactly the activity an athlete needs. It’s easy to accept this fact on an intellectual level. It’s more difficult to accept it emotionally.

Achilles Pain. Time to Take Action!

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I’ve had periodic issues with my left Achilles tendon. I’ve never had trouble with my right Achilles until just lately. I felt a bit of soreness one morning and found some swelling. I knew it probably wouldn’t “work itself out” (I sort of hate when someone says that about something. Nothing “works itself out.” Someone has to put in work in order to see progress.) The upside to having had this problem before is that I know how to address it now.

I believe my trouble may have started because of the long trail run/hike I did a couple of weekends ago in Telluride. It was about 12 miles which was a sizable jump from my prior long run of 7 miles. (Sometimes I’m not smart.)

I have attacked the injury with a fairly conventional strategy of slow and controlled heel raises. Here’s what it looks like:

I’m doing these exercises frequently throughout the day. If I can hit 15 reps then I add weight. Fifteen reps isn’t a magic number by the way. Most importantly I work to a high level of exertion, pretty much to failure.

I’ve run several times since feeling pain and doing the calf raises and I feel fine. That’s a good sign. I probably don’t need to take time off from running.

This exercise is boring and I hate doing it. (Sounds like what a lot of people say about going to the gym.) I have shown a propensity for weakness in my Achilles tendons in the past though. This is exactly the type of thing I need to do and I should be doing continually. It’s easy to skip this stuff because I don’t enjoy it. My body doesn’t  though even though there are potential negative consequences to this course of non-action.

There are lots of things in life like that.

Why Exercise?

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Call it whatever you want: “Exercise,” working-out,” “lifting weights,” “pumping iron” (Does anyone actually use that term without laughing?), “training” — use whatever term you want. It’s difficult and uncomfortable. It takes time and money. You get sweaty, maybe dirty, maybe even injured. Your hands grow callouses and you’re sore the next day. You must do it over and over and over to get anything out of it. Sounds like an irrational pursuit to me. Why in the hell do you do it?!

Why do you exercise?  I mean beyond looks or a health number like weight, blood pressure or glucose count, why do you sweat and pick up heavy things?  (My guess is most of you aren’t being paid to win races, tennis matches, softball games, bodybuilding contests and/or powerlifting meets.)  

What are you truly looking for by way of sweat and toil? How do you want to feel as a result of exercise? Do you want to feel accomplished, confident, sexy, or that you can do anything in life you want to do?  If you want to look a certain way then why? Are you motivated from something inside yourself or are you responding to messages (real or perceived) from outside and from other people?  

Training Both Ends of the Spectrum: Strength & Endurance

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For years I’ve been faced with a question to which I have yet to find the answer. The more I Iook for the answer, the louder I hear the question, and that is this:

Which do I love most, strength training or endurance training? Do I love lifting heavy stuff or spending hours running and biking? It’s as much of a question now as it’s ever been.

The truth is I love both activities. I love to lift weights and I love endurance activity. I can’t choose one. Periodically my interest swings more to one or the other but I have yet to find a way to de-emphasize one and specialize in the other. Why does this matter?

Concurrent training likely causes some conflict at the cellular level in terms of trying to achieve gains. That is, lifting a lot may interfere with endurance adaptations and significant endurance work my inhibit strength, power and muscle-growth adaptations.

From what I’ve come to understand, aerobic conditioning seems to inhibit gains in strength, power and muscular hypertrophy more so than the other way around. As regards endurance performance, carrying around extra muscle mass makes running and biking more difficult—especially when going uphill.

(Want to read more about this? StrengthandConditioning.com has a good discussion of research on the topic titled Should we avoid concurrent training to maximize hypertrophy?)

If nothing else, I often feel like a party of one. Sometimes it seems like I’m the only person who is enthusiastic about both lifting for five reps and under as well as suffering, sweating and panting for over an hour. I don’t meet many others who share my enjoyment of both types of activity.

Because of all of the above, I’m excited about an ebook from Juggernaut Training Systems called the Hybrid Athlete. I’ve been following a sample program from the book for a couple of weeks now and I’m enjoying it. I’m lifting more than I have in a while and at the same time I’m running, biking, and hiking a lot.

There are several different sample programs but it’s not a book of cookie cutter workout templates. The book discusses the underlying mechanisms at work during both strength and endurance training.

Most important, this book discusses recovery and the need to strategize lifting and endurance workouts. For someone trying to train hard on both ends of the exercise spectrum, managing recovery is crucial. Thus, there are ways to train for strength while resting the endurance systems and vice versa such that the athlete won’t be overwhelmed, burned out, and possibly injured. The Hybrid Athlete discusses all of this.

Finally, what makes me respect this work is that the writer, Alex Vada, has walked the walk. He’s competed in Ironman traithlons as well as put up impressive numbers in the power lifts.  He’s relied on academic learning and experience in the gym, on the road, and in the pool to develop this book.

Follow this link to learn more about essentials of the hybrid athlete training.

 

 

Hiking the Maroon Bells – A Training Plan

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My wife, our friend, and I recently completed a big hike, known as the Four-Pass Loop in Colorado’s Maroon Bells Wilderness. That part of Colorado is a truly world-class mountain wilderness. Mention “Colorado,” and most people will conjure images of this place in their minds. The scenery is as dramatically breathtaking as as anywhere on this planet. We were surrounded by massive 14,000 ft. peaks, high alpine forest, natural mountain lakes, and waterfalls. It’s difficult to describe how spectacular this trip was. I highly recommend it to anyone with a taste for outdoor adventure. Just be prepared. This trek was not a casual, easy jaunt.

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Crater Lake and the Maroon Bells looming behind.

The hike covered about 28 miles (Mileage varies depending on where you enter the loop.) and crossed four high-mountains passes each one above 12,000 feet. We took 2 nights and about 2.5 days of travel to get the job done.

Snowmass Peak and exquisite Snowmass Lake.  Trail Rider Pass is way up to the left.

Snowmass Peak and exquisite Snowmass Lake. Trail Rider Pass is way up to the left.

We carried about 30 lbs. of gear and food on our backs. The pack weight plus the elevation and the frequently very technical rocky, rooty terrain made this trip especially challenging. I’m happy to say that while it was by no means an easy task, I felt good, strong and entirely up to the event. I was pleased with my conditioning for the trip. Here are some notes our my preparation.

Specific hike training: Hike!

As I’ve said before in this blog, the best way to prepare for a specific event is to do the event. In this case, we planned to hike anywhere from 6-10 miles per day, over high mountain terrain, with heavy packs. Thus our training consisted of several long hikes with loaded packs. In addition to weekend hikes, we spent several weeks wearing our packs during daily walks with our dog. The idea being that we needed all the time we could get wearing loaded packs. We might’ve looked odd walking the streets in big backpacks, but oh well. Let that be someone else’s concern.

To be clear and emphatic: The best training for hiking, is hiking.

This is me doing my best impression of a hiker on Buckskin Pass.

This is me doing my best impression of a hiker on Buckskin Pass.

 

I’ve been running and cycling for most of the year. I believe both activities have helped provide me with the type of cardiovascular ability to sustain multi-hour hiking at high altitude.

Going back to the idea of specificity, trail running is a close relative of hiking and is a clear choice of exercise for hike preparation. Trail running seems especially effective at preparing not only my heart and lungs but also my feet and ankles for the demands of extending hiking. Walking and running over uneven ground requires the feet and ankles to move through a galaxy of angles and it’s a great way to fortify those lowly and under-appreciated appendages.

The muscles of hiking and weight training

Marching uphill is especially demanding of hip extension and the requisite muscles, particularly the glutes and hamstrings. In contrast, hiking downhill requires strength and endurance of the quads and control of the pelvis by way of the hip abductors. Lost balance and a nasty fall may be the price for poor pelvic control.

With these ideas in mind, I’ve spent much of the spring and summer doing exercises such as lunges, split-squats and step-ups. Those exercises seem very effective for addressing the demands of hiking.

I particularly like what I call offset lunges, split-squats and step-ups. These are done by holding a kettlebell or dumbbell on one side of the body, thus creating an asymetrical, offsetting effect which presents different demands than a typical squat or deadlift.

If we look at real life—particularly hiking—it’s rare that we’re balanced evenly on two legs while working against a load that’s distributed in a symmetrical way on us or against us. So I believe that exercises in which one leg is doing more/different work than the other while the forces of gravity are applied in asymmetric ways are very valuable. (Not that more conventional, symmetrical exercises aren’t of value.) Here are some of those exercises:

I also started deadlifting several weeks prior to the hike.  Even with a properly fitted pack, there is a lot of weight and work going through the back and hips. I knew I’d be putting on and taking off a heavy pack and I thought a deadlift would help prepare for that task.

Upon review, I believe a back squat or a good-morning might be superior to the deadlift in that each of those exercises put weight on the back, thus resembling a loaded pack on the back. (See, symmetrical exercises are good too!)

The future

I’m contemplating running the 4 Pass Loop. Others do it (Read some accounts herehere, here, among others.) and though it’ll be a fairly massive bite to take, I think it’s in the realm of possibility for me. I was very happy with the speed with which I was able to move during the hike. I’m thinking of what it would be like with a lot less gear, lighter shoes, etc. I think it’s feasible. So I ordered my first running vest and I’m contemplating what I’ll need to pack into it. The big run might happen next year…

 

Diets Don’t Work. So What Should You Do?

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A NY Times story from May popped up on my Facebook feed and it got me thinking. (I’m not sure why a story from May would come up now but I’m glad it did.) Why You Can’t Lose Weight on a Diet is a worthwhile discussion of the biological and neurological mechanisms of weight-loss, weight-gain and what happens when we diet.

(Though it’s not defined in the article, the term “diet” seems to refer to a strict, restrictive type of eating plan which causes prolonged hunger and feelings of deprivation. “Diet” implies the use of white-knuckle willpower. “Diets” are almost never sustainable over the long-haul.)

I won’t go into all the information but here are some important details:

Diets and weight-gain seem closely related.

“Long-term studies show dieters are more likely than non-dieters to become obese over the next one to 15 years. That’s true in men and women, across ethnic groups, from childhood through middle age. The effect is strongest in those who started in the normal weight range, a group that includes almost half of the female dieters in the United States.

“Why would dieting lead to weight gain? First, dieting is stressful. Calorie restriction produces stress hormones, which act on fat cells to increase the amount of abdominal fat. Such fat is associated with medical problems like diabetes and heart disease, regardless of overall weight.

“Second, weight anxiety and dieting predict later binge eating, as well as weight gain. Girls who labeled themselves as dieters in early adolescence were three times more likely to become overweight over the next four years. Another study found that adolescent girls who dieted frequently were 12 times more likely than non-dieters to binge two years later.”

Weird huh? The question is do diets cause weight gain, or do weight-gain-prone people tend to diet? The chick-or-egg question is discussed in the article.

Diets change the brain. Not for the better.

“In the laboratory, rodents learn to binge when deprivation alternates with tasty food — a situation familiar to many dieters. Rats develop binge eating after several weeks consisting of five days of food restriction followed by two days of free access to Oreos. Four days later, a brief stressor leads them to eat almost twice as many Oreos as animals that received the stressor but did not have their diets restricted. A small taste of Oreos can induce deprived animals to binge on regular chow, if nothing else is available. Repeated food deprivation changes dopamine and other neurotransmitters in the brain that govern how animals respond to rewards, which increases their motivation to seek out and eat food. This may explain why the animals binge, especially as these brain changes can last long after the diet is over.

“In people, dieting also reduces the influence of the brain’s weight-regulation system by teaching us to rely on rules rather than hunger to control eating. People who eat this way become more vulnerable to external cues telling them what to eat. In the modern environment, many of those cues were invented by marketers to make us eat more, like advertising, supersizing and the all-you-can-eat buffet. Studies show that long-term dieters are more likely to eat for emotional reasons or simply because food is available. When dieters who have long ignored their hunger finally exhaust their willpower, they tend to overeat for all these reasons, leading to weight gain.”

I LOVE the part about diets teaching us to eat by rules rather than paying attention to hunger. More on that in a bit.

Diets don’t improve health:

“In addition, the evidence that dieting improves people’s health is surprisingly poor. Part of the problem is that no one knows how to get more than a small fraction of people to sustain weight loss for years. The few studies that overcame that hurdle are not encouraging. In a 2013 study of obese and overweight people with diabetes, on average the dieters maintained a 6 percent weight loss for over nine years, but the dieters had a similar number of heart attacks, strokes and deaths from heart disease during that time as the control group. Earlier this year, researchers found that intentional weight loss had no effect on mortality in overweight diabetics followed for 19 years.”

That’s surprising to me. Read more of the article to learn why this might be the case.

What should you do?

The research discussed in the article tells us that diets aren’t only ineffective, they’re actually harmful. Is it time to give up hope? I don’t think so. There are other, better strategies to weight-loss and health than the Spartan drudgery of the typical diet. Here are some suggestions:

Eat when you’re hungry. Stop when you’re no longer hungry.

My client Dorothy had a great insight. She made the distinction between being truly hungry vs. saying “I could eat.”

Question: “Are you hungry?”

Answer: “I could eat.”

If you’re eating ask yourself why. Is it hunger or something else? Are you eating out of boredom, sadness, happiness or some similar emotion? Are you eating because food is in front of you? We eat for all kinds of reasons that have nothing to do with actual hunger.

Further, as you’re eating, continue to pay attention to your hunger. Is it still there? If not, then it’s time to stop eating. We often keep eating until we’re stuffed. You may have been taught to clean your plate. Food often tastes great — so we keep eating!

I suggest that you wait to eat until you are truly, definitely hungry. I’m not saying you should walk around famished but rather know for certain that your stomach is definitely signaling you that it’s time to put something in there.

The idea of eating when hungry and stopping when no longer hungry seems like an obvious and easy concept but make no mistake, it’s a skill. (I say “no longer hungry” rather than “full” because to me, “full” is too much like stuffed.) It requires mindfulness, awareness and deliberate action. Many of us are probably out of practice on this front.

Eat protein

Eating protein at each meal is a very good idea for anyone looking to lose weight. Three reasons, as mentioned in this article from the American Journal of Clinical Nutrition

“1) increased satiety—protein generally increases satiety to a greater extent than carbohydrate or fat and may facilitate a reduction in energy consumption under ad libitum dietary conditions;

“2) increased thermogenesis—higher-protein diets are associated with increased thermogenesis, which also influences satiety and augments energy expenditure (in the longer term, increased thermogenesis contributes to the relatively low-energy efficiency of protein); and

“3) maintenance or accretion of fat-free mass—in some individuals, a moderately higher protein diet may provide a stimulatory effect on muscle protein anabolism, favoring the retention of lean muscle mass while improving metabolic profile.”

Precision Nutrition recommends men eat two palm-sized servings of protein at each meal while women should get one palm of protein.

Lift weights.

Lifting weights (or any kind of resistance training) helps build and preserve muscle mass. Why is that good? Glad you asked:

Further advocacy for weight training is found in a recent interview with Dr. Wayne Westcott, professor of exercise science at Quincy College. The interview stemmed in part from research and news that contestants from the Biggest Loser seem to gain back all their weight and then some in the years following their weight loss. The article discusses several issues, but as it pertains this blog post, this is pertinent:

“But the key isn’t fat, it’s muscle: His [ Dr. Westcott’s] central point is that loss of muscle mass — whether through inactivity or aging or dieting — helps lead to many of our ills, from regaining weight to developing diabetes.

“But it doesn’t have to be that way, if only we’ll do a modicum of strength training — defined as any exercise that uses resistance to build muscle, from weightlifting to push-ups —  and keep doing it.”

Sleep.

I’ve written about the link between lack of sleep and obesity. Dr. Westcott also emphasizes the role of sleep in staying trim. He says, “Sleep is probably more important than all the other put together.”

The journal Current Opinion in Clinical Nutrition & Metabolic Care conducted a review of research on the sleep/obesity link. The key points:

  • The worldwide increase in the prevalence of obesity in the last several decades has been paralleled by a trend of reduced sleep duration in adults, as well as in children.
  • Evidence from both longitudinal and prospective epidemiological studies suggests that chronic partial sleep loss is associated with an increase in the risk of obesity.
  • Laboratory studies show that sleep restriction leads to hormonal alterations, which may favor an increase in calories intake and a decreased energy expenditure and ultimately lead to weight gain.
  • In addition to short sleep duration, evidence suggests that also sleep disturbance, such as obstructive sleep apnea and poor sleep quality, may increase obesity risk.
  • Prospective interventional studies are needed to clarify whether increasing sleep duration or improving sleep quality protects from weight gain or even favors weight loss.
  • Until results from such studies are available, the current evidence supports recommending sufficient amounts of habitual sleep and good sleep hygiene in patients at risk of obesity.

Want to lose weight? Sleep well.

Finally

Diets aren’t just a depressing drag, they may in fact facilitate the exact type of weight-gain you’re trying to avoid. In other words, they don’t work!  Rather than diet, tune into your hunger. Eat when you’re hungry and stop when you’re no longer hungry. Eat protein at each meal, lift weights and get solid, regular sleep.