Category: Exercise and weight loss

Why You Shouldn’t Count On Exercise Alone to Lose Weight

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Have you been exercising regularly without seeing much weight loss? If so, you may need to make some adjustments to your eating plan.

THEY EXERCISED FOR FIVE HOURS A WEEK FOR 12 WEEKS AND ONLY LOST 1.5 LBS!

A recent study at the University of Texas has shown that exercise alone without adjustments to diet produces minimal weight loss. The University studied two sedentary control groups. One group of 50 people made no changes to their diet or activity levels at all and were monitored for 12 weeks.

The second group of 50 people exercised with a personal trainer up to five hours per week for a total of 12 weeks and made no changes to their weekly diet. This group lost a mere 1.5 lbs in 12 weeks. I know what you’re thinking, not that impressive.

I’ve been in the fitness industry for over 26 years and I can confirm that these statistics are unfortunately true.  Unless you are exercising at the level of an Olympic athlete or a professional football player, it’s pretty tough to lose weight with exercise alone.

Please understand, this DOES NOT mean you should quit exercising. Quite the opposite! The study reveals that exercise alone makes it hard to lose weight.  There are many reasons we should all be exercising regularly.  Research shows that exercise can help with depression, lower the risk for heart disease and cancer, reduce the risk of diabetes, and even grow new brain cells.  Exercise is an excellent anti-aging tool. It’s just not that effective when it comes to weight loss.

The best way to shed pounds for good is a combination of a healthy eating plan AND regular exercise.

HERE’S FIVE SIMPLE DIET CHANGES TO BOOST WEIGHT LOSS

1)  Eat carbohydrates.  This is where the media often gets it wrong.  Your body needs carbohydrates to lose weight.  What’s most important is the type of carbohydrates you are eating.  Skip the processed white flour and focus on whole grains like wild rice, quinoa, brown rice, organic corn, and beans.

Sweet potatoes and other root vegetables are great options as well.

2) Plan your meals.  Planning your meals helps you eat regularly and choose the right foods to stabilize your blood sugar.  Stabilizing your blood sugar helps you avoid “storing fat.”  You need to eat food to burn energy or “calories.”  However, what you eat really does matter.

Try websites or magazines like Cooking Light and Eating Well.  Make sure your three main meals are balanced and have a combination of complex carbohydrates (whole grains), protein, healthy fats, fruit, and lots of vegetables.  You can never go wrong with plenty of veggies!

3) Snack wisely. A small serving of chips is about 150 calories on average. But, did you know you can eat four cups of popcorn for only 60 calories? Popcorn is way more filling, and will keep you satisfied longer. Not crazy about popcorn? Eat a piece of fruit.

4) Limit the fast food. I realize this may be obvious to some. However, with 25% of our nation eating fast food daily, I do not like to ignore this one.  One of our family members lost 22 pounds when she gave up her daily trip to the fast food joint and started brown-bagging her lunch.  And, she did not add any exercise to her daily routine.

Most of us picture a drive through window when we think of fast food. However, fast food can come from restaurants that are considered “healthy” as well. When you let someone else cook the meal, you have zero control over how the meal is prepared and/or the ingredients.

Take a look at what’s on the menu at your favorite take out restaurant and decide if the food choices meet your weight loss goals. If not, look for other take out options. Or, have some healthy frozen food on hand and combine it with a fresh salad for a last minute dinner option.

5) Eat Breakfast! This important meal jump starts your metabolism. Once you are awake the body has already been fasting for an average of 10-12 hours depending on eating and sleeping patterns.

Skipping breakfast increases the fast to approximately 15-20 hours. This keeps the body from producing the enzymes needed to metabolize fat to lose weight. When you skip breakfast, you risk sabotaging your weight loss efforts.

Not hungry in the morning? Start with something simple like a piece of a fruit, and have the rest of your breakfast as a mid-morning snack.

A well balanced eating plan is critical for weight loss. When you combine exercise with the right nutrition, it will be easy to lose weight and keep it off for good.

Any questions? Please ask me in the comment section below. I’m happy to help!

Blessings!
Jennifer

Enjoy The Fourth Of July Without Worrying About The Weight Gain

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Two years ago our dog (Dillon) and I marched in our local parade on the Fourth of July. It was super exciting to be part of the celebration honoring the birth of our country and the people who fought for our freedom.  Our sweet Dillon went on to be in Heaven a little over a year later.  I will always be grateful for the memory of that special Fourth of July I shared with Dillon and the rest of our town.

However,  I have a confession to make.  There’s another reason I had agreed to do it.  I wanted the exercise.  It seemed like such a great way to get my workout in for the morning and celebrate at the same time.

One of my secrets to weight management without dieting is to get exercise on days I will be indulging. I don’t use this method only on the Fourth of July — I practice this principle all summer long!

Here are a few simple tips to help you enjoy your holiday without worrying about weight gain:

1) Exercise. If you are walking in your local parade, this is a great way to get exercise. Committing to an event will help keep you on track when you might be tempted to “blow off” exercise.

You don’t have to be in a parade to get exercise on the fourth.  You and your family and/or group could walk or hike before all of the grilling starts. Try calling to set it up in advance. If it’s too tough to fit in — plan fun, active games.  You can have a blast and help prevent the mindless snacking that can occur while visiting.

2) Go Light. Having a potluck? Bring the lighter version of your traditional dish. Something as simple as substituting regular mayonnaise with the light version can cut back significantly on calories! Google is great for helping you find the lighter fare without compromising taste. Ask other friends if they want to bring light dishes as well. If appropriate, why not make “cooking light” the theme?

Choose leaner meats for the barbecue. A Kielbasa sausage has 330 calories. That doesn’t include the bun.  Substitute with a chicken sausage that has 170 calories.

3) Make calorie conscious choices.  Enjoy the spread, however limit foods like chips and dip. A couple handfuls of chips and two tablespoons of dip is usually a serving and can have 200 calories easy! Load up on fruits, veggies, and green salad. Take smaller “taste size” portions of the heavier dishes like potato salad. This allows you to keep from feeling deprived and stay on target with your weight loss/management goals.

Substitute sparkling water or plain iced tea for sweet tea, energy drinks, and soda. Wine and beer have a lot less calories than blended “umbrella” drinks. If you plan on drinking some of your calories, you may want to skip dessert or vice versa.

Make a plan before the party starts. For example if the tea is sweet, I”ll choose water.

4) It’s only one day.  You have to really pig out to gain weight in one day. However, the fourth can set the tone for the rest of the weekend and even the summer. If you overdo it, get right back on your normal eating and exercise plan the following day.  It may take some self control, but you’ll feel better in the long run.

Have a super fun and safe Fourth of July!  Go out and create amazing memories with the ones you love that you will cherish forever.

God bless you and  America!
Jennifer

How To Exercise Without It Feeling Like A Chore

 

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Want to know a simple way to stay active in your spare time — and burn extra calories without it feeling like a “chore?” It’s easy! Increase your leisure time activity!

Leisure time physical activity is generally considered any exercise, sport or recreational activity that is not job related; is not a household task; and is not fulfilling a transportation need.

Currently, the average adult in the United States spends 90% of their leisure time sitting. While that statistic sounds a bit scary, it’s very simple to stay active and not fall under the “average.”

Increasing leisure time activity not only helps you stay active — it can help you with your weight loss efforts, and can positively impact heart health and longevity.

SIX WAYS TO INCREASE YOUR LEISURE TIME ACTIVITY:

1) Find something you like. No amount of coaxing, coaching, or fancy accountability programs will motivate you to stick to something in your leisure time that you are not interested in.

Choose activities you enjoy and that rejuvenate you. Some examples include: playing with your kids, walking your dog, hiking with friends, walking by the water, cycling,  or strolling through a botanical garden. These can all be considered leisure time activities.

2) Turn off the screen. Pay attention to how many hours you spend watching TV and/or surfing on the internet. Try turning off the screen for one day on the weekend. Use that time for physically active recreation.

Sometimes it’s difficult to unplug for a whole day. If that’s the case, decide how much time you need for your task, set a timer, and log off when you’re done. Then, go do something more physically active.

3) Exercise with purpose. Local walks/runs for charities are great leisure activities that also raise money for your favorite causes.

4) Ditch the car. Take advantage of any opportunity to leave your car parked and walk.

5) Track your progress. Step counters are a great way to measure an increase in activity. Seeing the effects of walking to the movies, throwing the ball with your kids, or taking the dog to the park will inspire you to keep it up. Whether you are athletic or not, a monitor can also motivate you to be competitive with yourself — which can lead to an increase in activity.

6) Try something new. Have a desire to try a new activity? Commit to trying it one time. Who knows? You may hit the jackpot and find something you want to keep up regularly.

Some examples would be horseback riding, a golf lesson, visiting the museum, surfing, paddle boarding, hiking in a park and having a picnic, or strolling at a mall you’ve never been to.

No matter what you choose, keep it fun. It is leisure time after all!

Here’s to staying active!
Jennifer Ledford