Barbilee I am so confused, do “diet and exercise” really work?

Posted on Posted in Women and Food

Yes and No. Yes, they work, but no, that is not all you have to look at, there are environmental factors, your personal health factors, your body type, your history, cleansing…everything!It is not so easy to say…hey but I eat healthy, i like to work out…

Let’s take a look at some of the MYTHS of “diet and exercise”

Myth #5: You’re Destined to Gain Weight as You Get Older

Weight gain is NOT a rite of passage into your middle-age years. So why then is is such a problem for so many?  Because it doesn’t happen over night! It creeps up gradually as you become less active than you were in your 20s and 30s, and suddenly that pound a year has added up to 10, 20 or more extra pounds as you head into your 40s, 50s, 60s or beyond.

Adding to the equation, if you don’t stay physically active you will lose muscle mass as you age, starting around age 40.

This loss of muscle means you’ll burn fewer calories both when you’re active and at rest, plus your body composition will shift to less muscle and more fat. The solution is remarkably simple, however, and does not require plastic surgery like liposuction or even starving yourself on a diet of celery sticks. All you need to do to stay lean and fit well into your older years is eat healthy ( and get moving.

You can virtually guarantee that you will stay slim as you age if you eat right for your nutritional type and stay active. That middle-age spread is not for you!

Myth #4: Diet Foods Will Help You Lose Weight

Stocking your pantry with diet foods is one of the surest ways to lose… the battle of the bulge! This is  due to the fact that they’re loaded with artificial sweeteners. Substances like Splenda and aspartame may have zero calories, but your body isn’t fooled. When it gets a “sweet” taste, it expects calories to follow, and when this doesn’t occur it leads to distortions in your biochemistry that may actually lead to weight gain.

As far as “sweetness satisfaction” in your brain is concerned, it can tell the difference between a real sugar and an artificial one, even if your conscious mind cannot.

Artificial sweeteners tend to trigger more communication in the brain’s pleasure center, yet at the same time provide less actual satisfaction.

So when you consume artificial sweeteners, your body craves more of it and real sugar, because your brain is not satisfied at a cellular level by the sugar imposter! By the way, craving sugar is one of the surest ways to add extra calories to your diet. So avoid artificially sweetened “diet” foods if you care about keeping your weight in check.

Myth #3: It Doesn’t Matter What Time of Day You Exercise

First let me make it clear that any time spent exercising is better than no exercise at all. So if you’re extremely busy and can only carve out time for exercise at a set time each day, so be it. But, if you can work it, there is reason to believe that exercising first thing in the morning may give you added benefits (and coincidentally this is also the most convenient time for many).

I’m an advocate of exercising first thing in the morning for two reasons:

  1. It gets done. Despite your best intentions, any number of things can happen in the afternoon and evening, making you skip exercise for “lack of time”
  2. There are additional health benefits to exercising before consuming your first meal of the day

For instance, one recent study found that exercising before breakfast counteracts poor diet and helps with weight loss.

One of the explanations for how exercising on an empty stomach can prevent weight gain and insulin resistance despite overindulgence is that your body’s fat burning processes are controlled by your sympathetic nervous system (SNS), and your SNS is activated by exercise and lack of food.

The combination of fasting and exercising forces the breakdown of fat and glycogen for energy. This is why training on an empty stomach will effectively force your body to burn fat.

After exercise, eat a nutrient dense, protein rich nutritional shake ( and you will get the best results.

Myth #2: Diet and Exercise are Equal When it Comes to Losing Weight

While exercise is important and crucial for weight loss, the foods you choose to eat are THREE times more important for controlling your weight than your exercise. It’s very easy to sabotage yourself with sugary foods and beverages, especially those that contain fructose. This includes so-called “healthy” beverages like “vitamin water,” energy drinks, and similar types of sports and recovery drinks. Stay away from them.

Fructose, which is hidden in virtually every processed food, tricks your body into gaining weight by fooling your metabolism, as it turns off your body’s appetite-control system. Fructose does not appropriately stimulate insulin, which in turn does not suppress ghrelin (the “hunger hormone”) and doesn’t stimulate leptin (the “satiety hormone”), which together result in your eating more and developing insulin resistance.

Fructose also rapidly leads to weight gain and abdominal obesity (“beer belly”), decreased HDL, increased LDL, elevated triglycerides, elevated blood sugar, and high blood pressure — i.e., classic metabolic syndrome. For a nutritious diet that will help your body to naturally return to its optimal weight, without leaving you hungry.

MYTH #1 Long, hard cardio is the way to burn fat. MYTH!

Cardio alone will not burn fat, you need lean muscle as well. So if you don’t have lean muscle, all the cardio in the world will not make you skinny.  High intensity cardio, for short burst of time has huge fat burning benefits. Increase your heart rate to your anaerobic threshold for 30 seconds then take 90 seconds to recover and do it again. Reps of 8 work great.  High energy, high results.

Diet? Well that is another story. When I say diet what comes to mind? Starving yourself or feeding yourself? I’d like you to start thinking about FEEDING your body a diet, as opposed to “going on a diet”. Once we learn HOW to feed our bodies properly, we will never need to “go on a diet” again. Nutrient dense food, high in vitamins and minerals, quality supplements and nutritional cleansing COUPLED with a stable exercise routine, (and yes, walking, dancing, biking, hiking, roller blading, swimming, “getting busy” etc counts as exercise) will lead to long term sustainable weight loss.

FACT: A PROPER diet and regular daily exercise is the one of the keys to sustained weight loss.

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