Athletic trainers use to report you could eat all you want if you work five hours a week. Science has finally established this concept as wrong to rest.
Exercise enthusiast not override the harmful effects of poor diet, authors of a study published in the British Journal of Sports Medicine say. “We’re going to bust the myth of physical inactivity and obesity,” the authors write. “You can not outrun a bad diet.”
Throughout the Western world, people are eating more calories without burning them exercising more. Calorie intake, particularly refined sugar has soared, while levels of physical activity has remained flat. Not surprisingly, obesity is now a global epidemic. Although most people need more exercise clearly, the answer to the obesity epidemic is not necessarily eating more.
The exercise is not without benefits
Clearly, the exercise has significant health benefits. A report by the Academy of Medical Royal Colleges described “‘miracle cure’ of 30 minutes of moderate exercise five times a week, as more powerful than many drugs administered for the prevention and control of chronic diseases.”
There is no doubt that regular exercise reduces the risk of cardiovascular disease, Alzheimer’s disease, certain cancers, type 2 diabetes and each at least 30 percent. Regular exercise can sometimes (in combination with other treatments) even reverse cardiomyopathy, a potentially fatal condition. However, exercise is not a cure for obesity.
The problem is sugar
Why working out is not enough to lose extra weight without proper diet is the peculiar role of sugar in the human physiology. The human body works very well (in most cases) with up to 25 grams, or about 100 calories worth of sugar a day in the diet. This may be the cane sugar or fructose in fruit, berries, corn syrup and high fructose equivalent to two small pieces of fruit a day, or about a third of a common packaged snack. A small amount of fructose even helps the liver agreement with glucose released from carbohydrate foods.
Over about 100 calories of sugar, however, or about 600 calories in total of all carbohydrate-rich foods, overwhelms the body’s ability to deal with sugar. Burning releases sugar radicals. Free radicals are toxic. When the body needs to release extra insulin to bring the blood sugar, an enzyme called hormone-sensitive lipase is disabled. This prevents fat encased in fat cells, even if you exercise. When this happens, your body can burn sugar (and that’s not another bad thing), but can not burn fat. Disabling the hormone-sensitive lipase also increases the appetite for sugar when you are under stress, as your body can not feed itself to cope with stress with fatty acids. You have to get your quick energy burst of sugar.
Plus exercise and a poor diet gain weight rather than diminish
Unfortunately, that’s not all. At the same time, the body is clearing the hormone-sensitive lipase, is picking another hormone called lipoprotein lipase. This hormonal powers fat cells to make fatty acids from the bloodstream and store them as fat. Not only can not get fat to be burned during exercise, any excess fatty acids in the bloodstream as a result of overeating will be stored more fat faster. For this reason, few people lose weight when they exercise. Most people earn.
If exercise does not take excess weight, what does?
The point of this article is not to discourage anyone from exercising. Exercise is good for overall health. What exercise can do for yourself it is to help you lose weight. To lose weight, you have to limit the amount of sugar in your diet. You need 100 calories a day or less in fruits and sweets (which is fruit and sweets together, not 100 calories each), and no more than 600 calories a day from all carbohydrate-rich foods. If you do not eat any fruit or sugary foods, you can not have more than 150 grams (5 ounces) of all carbohydrate-rich foods. That’s still two generous servings per meal.
Many diets allow too many carbohydrates counting calories even while restricting the intake of “energy”. The problem is that your body does not “count calories.” It has energy needs, it needs for growth and repair, and have to keep your probiotic bacteria (so you need some healthy plant foods every day). Macronutrients that your body needs are measured in grams, not calories. After all, your body will not “burn” proteins, but most diets protein measured in calories.
What works for weight loss?
- Sugar is not quite toxic. However, if you can not stop at 100 calories per day (25 grams, less than one ounce) may be better not to eat any sugar at all.
- Fruit is good for phytonutrients, fiber and vitamins. However, even if you are not diabetic, it should be limited to two servings a day, and only when you do not eat sweets.
- Carbohydrates are fine in moderation. (Not steamed) white (not brown) Boiled rice, boiled (not baked or fried) potatoes and bananas provide carbohydrates in the form of starch. Your body takes longer to break down starch, so your pancreas does not need to release as much insulin, so the fat cells are able to release fatty acids into the bloodstream to be burned. That is where exercise comes in. If you are limiting their carbohydrate intake, then exercise helps you lose weight.
- Your body needs some fat. Omega-3 and omega-6 essential fatty acids, however, are actually toxic when consumed in excess. Is better to consume the omega-9, such as olive oil, fatty acids sparingly. Leaving all the fat from a diet to lose weight can cause gallbladder attacks.
- You want to burn fat when you exercise, so do not drink sugary drinks exercise before exercise. It’s OK to get your daily quota of sugar in a drink or a smoothie after exercise because your muscles will use glucose to rebuild its chemical energy storage of glycogen. They glycogen to “pump up” the muscle glucose and water. You need both glucose and water for their muscles to rebuild after strenuous exercise.
- Working hard is exhausting. It is especially important to limit sugar intake before, during and after a hard workout. Your body releases “Rush” (catecholamines) during an intense workout that break down fat, but only if their blood sugar levels in the blood are normal, is not high.