The Truth About Exercise and Diet

Exercise Vs. Diet: The Truth About Weight Loss

When it comes to slimming down, which one matters more?exercise or diet?

Hit the Gym

Michele Olson, PhD, professor of physical education and exercise science at Auburn University at Montgomery, Alabama

“Yes, you can lose weight with diet alone, but exercise is an important component. Without it, only a portion of your weight loss is from fat — you’re also stripping away muscle and bone density. Since working out stimulates growth of those metabolic tissues, losing weight through exercise means you’re burning mostly fat. The number on the scale may not sound as impressive, but because muscle takes up less space than fat does, you look smaller and your clothes fit better.

Data show that to lose weight with exercise and keep it off, you don’t need to run marathons. You just need to build up to five to seven workouts a week, 50 minutes each, at a moderate intensity, like brisk walking or Zumba. Resistance training helps, too. But don’t just do isolated weight-lifting exercises like biceps curls — you’ll get leaner faster by using your body weight against gravity, as with movements like squats, lunges, push-ups and planks.

And, of course, beyond burning fat, people shouldn’t forget that exercise can have other impressive health perks, like improving the quality of your sleep, lowering your cholesterol and reducing your stress level.”

Eat Smart

Shawn M. Talbott, PhD, nutritional biochemist and former director of the University of Utah Nutrition Clinic

“As a rule of thumb, weight loss is generally 75 percent diet and 25 percent exercise. An analysis of more than 700 weight loss studies found that people see the biggest short-term results when they eat smart. On average, people who dieted without exercising for 15 weeks lost 23 pounds; the exercisers lost only six over about 21 weeks.?It’s much easier to cut calories than to burn them off. For example, if you eat a fast-food steak quesadilla, which can pack 500-plus calories, you need to run more than four miles to ‘undo’ it!

“So, what should you eat? It’s true that low-carb diets tend to be the most popular because they offer the fastest results, but they can be difficult to sustain. I recommend striving for a more balanced plan that focuses on fruits and veggies, lean proteins and whole grain carbs. And never cut calories too low (this causes your metabolism to slow, and you can start losing muscle mass).

For a healthy daily calorie count, allow 10 calories per pound of body weight — so a 150-pound woman should shoot for a 1,500-calorie target. That way, you should be able to lose weight no matter how much you exercise.”

While diet and exercise are both important for long-term weight loss, remember this: “You can’t out-exercise a bad diet,” says Talbott.

To learn more about The Truth About Exercise and Diet, visit?http://www.huffingtonpost.com/2014/04/30/exercise-vs-diet-for-weight-loss_n_5207271.html

Eating Once A Day To Lose Weight Is Counterproductive Says Weight Loss Doc

Fat-Me-Not: Weight Loss Diet Of The Future

As I said in my book, eating once a day is not going to give your stomach the good workout it needs. You’re not maximizing your calorie spending for the best weight-loss result, which is what happens when you eat smaller meals 4-5 times per day.

Internal medicine and Obesity Medicine specialist Dr. Myo Nwe of the Ace Medical Weight Loss Center in South Carolina is speaking out against renewed interest in so-called once-a-day diets that allow for only one meal per 24-hour period. Dr. Nwe previously covered the topic in her own weight loss guide Fat Me Not, where she actually encourages diets to eat several smaller meals throughout the day.

More and more websites are again actively pushing this once-a-day diet, Dr. Nwe explains. And it might sound logical at first, but you have to remember that your body is a machine. It needs to run on certain patterns, and one of them is getting periodic nutrition throughout the waking day. In Chapter 3 of her book, Dr. Nwe breaks down the scientific contradictions that many popular diets consciously ignore, including once-a-day diets. Understanding the body’s digestive process is key to maximizing weight loss, she says, not trying to trick the body with gimmicks.

Two negative things occur when you limit yourself to just one meal per day, Dr. Nwe continues.

  • The first is your body enters starvation mode, as quickly as 4 hours after your last meal. This means the body begins storing part of the fat rather than burning it away. So thats counterproductive.
  • The second is your body burns a considerable amount of calories throughout the day just from regularly, healthy digestion.

If you only feed it once a day, the stomach just sits there and growls – and ultimately you burn less calories overall than you normally would. Websites and blogs like Fitmole and Hubbys Home have recommended the diet to their followers, as have dozens of popular health sites around the globe. The renewed interest in this purportedly fast and easy diet has been most apparent among young men, especially weight lifting enthusiasts.

Dr. Nwe says she’s surprised that people so devoted to fitness would overlook the science involved. As I said in my book, eating once a day is not going to give your stomach the good workout it needs. Youre not maximizing your calorie spending for the best weight-loss result, which is what happens when you eat smaller meals 4-5 times per day. Again, the body is a machine, and dieters should want to maximize the bodys own calorie-burning capacity.

Dr. Nwe is an internal medicine specialist practicing in both North and South Carolina, where she co-founded the Ace Medical Weight Loss Center in Rock Hill with Dr. Sandeep Grewal, also an internal medicine specialist.

Belly, Calf And Thigh Fat Problems

Belly, Calf And Thigh Fat Problems

I’m concerned about my belly, calf and thigh fat. I weigh about 140 pounds and I’m five feet four inches. No matter how hard I try to lose my belly, calf and thigh fat, I end up losing weight elsewhere. I am really uncomfortable with my fat and it makes me afraid to wear certain clothes. Are there any tips you can give me to lose weight from my belly, calves and thighs? Everywhere else is fine. I do not want to build muscle, just lose weight. Please help.

How you look physically is determined primarily by your genes and your lifestyle. In other words, you are a product of nature and nurture. It is not uncommon to find certain features existing in a family, and so you might very well have other relatives that have your physical shape such as the pronounced belly, calves and thighs.

Fortunately, or probably unfortunately in your case, when you lose weight you lose from the entire body. However, because certain areas are already pronounced, it would appear that not much has happened by way of weight loss from these areas, but this is not so. If you lose weight from the entire body, the pronounced areas will still be pronounced even at a lowered weight. Therefore, in your situation, you are probably going to have to do other things to change the way you look.

I would suggest you do a general weight loss programme by reducing how much you eat and exercising more. You could also restrict your consumption of carbohydrates so that your body will be forced to feed on fat. Once the fat is reduced, you will be smaller and you will lose inches. To reduce your stomach, you might need to try a detox programme. This is useful because it will help you remove extra waste from your intestines. It can be done with a weight loss programme, however, I suggest that you speak with a qualified medical professional to see whether detoxing would be good for you. Once detox is done, it will make your belly softer and then you can exercise to tighten the stomach muscles.

Once your stomach is down, you will definitely need to change your eating habits. Eating more fruits and vegetables and making sure the bowel stays clean is very important.

I would also like to suggest that you do some toning and sculpting exercises for these areas. A gym instructor could demonstrate some of these workouts that you can follow. Regardless of what happens, it is important that you love yourself.

To continue reading Belly, Calf and Thigh Fat Problems, visit http://www.jamaicaobserver.com/magazines/allwoman/Belly–calf-and-thigh-fat-problems_16580052

The Calorie Myth: How To Eat More, Exercise Less, Lose Weight And Live Better

The Calorie Myth: How To Eat More, Exercise Less, Lose Weight And Live Better |Examiner.com

Jonathan Bailors book, ” THE CALORIE MYTH : How to Eat More, Exercise Less, Lose Weight and Live Better,” gave me the insights to understanding the importance of balance in our diet . This is the key to a happy, healthy and productive life.

How To Eat More, Exercise Less, Lose Weight, And Live BetterIn this book, Bailor teaches the reader how the body responds to different foods and throughout his book he provides you with facts and well-informed research that changes the way we view exercise and weight loss. The information in this book concerning the myths of calorie intake is a critical factor to losing weight and staying healthy.

Over the years, the US alone has become infested with illness (Diabetes, heart problems, ect…) and weight problems that have had a serious impact on millions of lives resulting in illness and disease. We are looked upon as one of the most obese countries on the planet yet we have thousands of weight loss products that promise weight loss. There are so many misconceptions and false advertising; society does not know what is true and what is not. How can society lose weight and overcome illness when such a large amount of information on the Internet is misleading.

Bailors mission in writing this book after researching thousands of academic studies on health and weight loss was to inform society of the weight loss myths (calorie myths) that misconceives our perception of weight loss. Bailors book informs readers what really works and guides them with a program tailored to their bodies needs to help people enjoy the food they eat, lose the weight at the same time and not have to kill themselves exercising endlessly hours on end.

To continue reading The Calorie Myth: How to eat more, exercise less, lose weight and live better | Examiner.com, visit http://www.examiner.com/review/the-calorie-myth-how-to-eat-more-exercise-less-lose-weight-and-live-better

How Many Days a Week Should You Exercise to Lose Weight? | Yahoo Shine

How Many Days a Week Should You Exercise to Lose WeightThe contestants on The Biggest Loser spend hours a day in the gym with one goal in mind – to lose the most weight. But how frequently should you exercise to drop pounds in the real world? For Michelle Bridges, a trainer on the Australian version of the show and author of Total Body Transformation, the amount of time you work out every week can unlock a key to weight-loss success that is about more than just caloric burn.

Michelle’s magic number for her weight-loss clients: six days a week, ideally for 50 to 60 minutes at a time. But while hours of exercise a week will surely help you create a calorie deficit, that’s not the only reason Michelle wants her clients to find time for a workout almost every day.

“We’re setting up habits and rituals,” Michelle explains. “Think about the last time you had to psych yourself up to brush your teeth.” In other words, when your workout becomes just another part of your day, you’re more likely to do it without a second thought.

If the idea of almost-daily hour-long workouts sounds exhausting, Michelle assures you that it won’t feel like that. She recommends you break up your workouts three “hard” days of exercise, such as Tabata or interval training, along with two moderate days and one “passive,” or light-exercise day.

To continue reading How Many Days a Week Should You Exercise to Lose Weight? | Spring Wellness – Yahoo Shine, visit https://shine.yahoo.com/spring-wellness/many-days-week-exercise-lose-weight-210800248.html

Ditching The Diet To Lose Weight

Big Change: Ditching The Diet To Lose Weight | Whotv.com

From surgeries to supplements and dozens of different diets, Americans spend more than $20 billion a year trying to lose weight.?Studies show many of us try four to five weight loss plans a year. Health experts say yo-yo dieting could be dangerous in the long run, and you may want to ditch the diet and make a big change in your life instead.

Every step counts on Joshua Wetmore?s weight loss journey. ?I?m like this is not good. I?m getting really big,? he says.?Like most, this isn?t his first attempt at shedding pounds. ?I lost weight. I got down to 200 pounds, but I could never break the 200 pounds,??Wetmore adds. ?I kind of got to a plateau, and I was like ok, I?ll do this on my own. We?ll, that didn?t work and I was back up.?

This January, he didn?t need a scale to know he needed a change.??When I went down to check the tire, my pants ripped.??The father of two signed up for Weight Watchers at work. He now tracks what he eats and how much he moves with his Fitbit. ?It says how many steps you?ve taken. I?ve taken 4,616, so who knows if I?ll get to 10,000 today.? He?s down 33 pounds in three months and is determined to keep going and keep it off this time. ?This is the 2nd time I?ve paid to lose weight. I?m sticking with it,? he says.

From magazines to television, we?re constantly bombarded with ways to lose weight. It can be tough weeding through all that information. But, dietitians say there are a few signs a diet may be bad in the long run. ?Yo-yo dieting, especially with these people attempting diet after diet is very hard on their heart because you?re at risk for cardiac arrest for one and also at risk for diabetes,? Registered Dietitian and Iowa State University Instructor Alison St. Germain says.

St. Germain says diets sounding too good to be true probably are. She says watch out for plans promising quick weight loss in a short amount of time. Diets low in calories or carbs can actually slow your metabolism, those cutting out entire food groups can be a problem and she says juice or detox diets can be dangerous. The trouble is when people can?t maintain the weight loss. ?With each unsuccessful diet, it?s harder and harder to lose that weight because of the sluggish metabolism is part of it,? St. Germain says.

Her advice: ditch the diet and change your motive. Focus on healthy habits instead of what you weigh. ?The goal is doing the things to feel good and healthy and the result is weight loss. So, it?s really a change in mindset,? she says. She recommends you start by eating more fruits or vegetables. Strive for five to nine servings a day. Next, take more steps throughout the day. Around 10,000 is often the recommendation. And, stop stepping on the scale. ?People spend too much time worrying about the number on the scale, versus just how they are feeling because you can tell if you?ve gained just by how your clothes fit,? she says. Wetmore likes the positive changes he?s made.

To continue reading, visit http://whotv.com/2014/04/24/big-change-ditching-the-diet-to-lose-weight/

Low-Cal Diets Make You Gain Weight

Low-Cal Diets May Make You?Gain?Weight

If losing weight feels like a never-ending battle, new research may explain why: Diets that restrict calories can actually make it harder to lose weight and keep it off.

Cutting calories increases production of cortisol, the?stress?hormone, which is linked to added belly fat, a new study finds.?”For the first time in humans, we are finding out that cutting your calories increases cortisol,” said lead researcher A. Janet Tomiyama, a Robert Wood Johnson Foundation Health & Society Scholar at the University of California, San Francisco.

“We think this may be one reason dieters tend to have a hard time keeping weight off in the long-term,” she said.?People who count calories feel stressed, she said, but it’s the reduction in calories that increases cortisol, which, in turn, stresses the body and leads to weight retention.

“No matter how you cut calories, whether that’s doing it on your own, or doing something like Nutrisystem or Jenny Craig, it doesn’t matter, it’s still going to increase your cortisol level,” she said.?At any given time, 47% of U.S. adults are dieting, but up to 64% gain back more weight than they lost, according to background information in the report published online April 6 in?Psychosomatic Medicine.

For the study, Tomiyama’s team randomly assigned 121 women to one of four diets. One group tracked their calories, keeping them to 1,200 a day; another group ate normally but recorded the number of calories they consumed; a third group ate 1,200 calories a day, but did not have to record them, and the fourth group ate normally without any calorie-tracking.

At the start and end of the three-week trial, the researchers measured each woman’s cortisol and stress levels. When calories were restricted, cortisol levels increased. In addition, calorie-counting also increased the women’s perceived stress, the researchers found.

“The term ‘dieting’ brings to mind deprivation, starvation, being miserable and uncomfortable and ultimately failing in?weight loss?efforts,” Samantha Heller, a dietitian, nutritionist and?exercise?physiologist who is familiar with the study, said.

Burning more calories than you consume is how your body loses weight, she said. “However, severe calorie restriction, diet fads, pills and potions, detox cleanses and other quacky approaches to weight loss only contribute to people’s diet failures and, in fact, may increase the likelihood of regaining even more weight than what was lost — if any,” Heller added.

The best way to drop unwanted pounds is to adopt healthy lifestyle behaviors that include eating a variety of healthy foods, physical activity, patience and a game plan, she said.

To continue reading, visit http://www.medicinenet.com/script/main/art.asp?articlekey=115187