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Home
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Lose Fat -- Not Bone: Avoid A Serious Side Effect Of
Weight Loss
By Dr. Reuven Bruner, Ph.D.
If you're dieting, you may be losing more than body fat.
Women who lose more than 3 kilograms also lose a significant
bone mineral density in the process. This doesn't mean to say
you should forget about losing those excess pounds. We
definitely want to encourage everybody to eliminate excess
weight, because the number 1 killer of women is
cardiovascular disease, and extra pounds increase the risk of
heart disease.
The solution? Choose weight loss tactics that build bone.
Here's how: Get 3-4 hours of weight-bearing aerobic exercise
weekly. Weight-bearing exercise such as walking, jogging and
aerobic exercise, burns calories while strengthening bone.
Add resistance training 2-3 times a week. Resistance training
or weight conditioning, preferably with free weights, is tops
for building muscle. And muscle burns considerably more
calories per hour than fat, therefore helping you lose
weight. It's also more likely to build or maintain bone
mass.
Include fat-free and low-fat milk, cheese, yogurt and calcium-
fortified orange juice in your diet. You'll get lots of bone
building calcium and other nutrients for relatively few
calories. Aim for 1,000 milligrams (mg.) of calcium a day --
from food, vitamins or both -- if you're pre-menopausal. Make
that 1,500 mg. daily if you're post-menopause.
Call us for a quick bone-building program now! Remember: be
alive as long as YOU live and do it the BRUNER METHOD WAY! ©
2002 Dr. Reuven Bruner. All Rights Reserved. Contact him at:
POB 1903, Jerusalem, 91314, Israel; Tel: (02) 652-7684;
Mobile: 052 865-821; Fax: (02) 652-7227; Email:
dr_bruner@hotmail.com
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