The science bit.....
Exercise (and other activites like walking, housework and dancing) all raise the "calories burned" number. So, surely exercise is good then? Well not exaclty, have a look at the picture below.
Two eggnog lattes from starbucks is 700 calories too.
You can hopefuklly see how easy it is to put 700 calories in versus burning them. Diet is far more important than exercise when it comes to losing weight.
So is exercise pointless?
- Improves fitness
- Builds muscle
- Makes you feel good
- Lowers risk of CHD, cancer, and diabetes
- Strenghtens bones
- Improves posture
- Reduces chronic pain
- Improves confidence
- Stregthens your immune system
- Can help with weight loss***
*** Depending on diet!
The main reason people don't lose weight when they exercise is their diet is wrong! You have to consistently be in a calorie deficit (ie not eating too much) to lose weight. Exercise can help, but then so can walking 10,000 steps a day, doing some gardening, even having a snowball fight or going sledging this winter!
May as well stay at home!
Now you see the issue!
If you are trying to lose weight, focus on diet first.
Here are some tips that may help you get started:
- You can miss meals. This is a simple way to reduce your overall calories, breakfast being a good example
- Stick mainly to non-processed foods. Processed foods tend to be least filling and highest in calories
- Try not to drink too many of your calories. Sugary fizzy drinks and coffees, and alcohol are quick wins to focus on.
- Avoid takeaways and food binges (or make allowances for them by reducing calories elsewhere in your week
- Get plenty of sleep and water. Will keep your energy levels higher and mood better so you will hopefully make better choices
- Being hungry is fine! Your body will burn fat when you are hungry
- Be active! This doesn't have to be exercise, this can just mean being active during the day!
If you need any personal help with your fitness or weight loss goals, please comment on this or send me a personal message. Alternatively you can email me on email@example.com and I will respond immediately
Precision Nutrition coach and personal trainer