Category Archives: weight loss

Ten Suprising Benefits of Exercise

The word “exercise” has many negative connotations for many people. My preference is to stop using the dreaded “E” word and Woman Exercising Too Hardreplace it with “fun, sweaty activity.” Getting over our emotional hangups related to exercise can be the first step toward creating a lifestyle that includes regular physical activity. If we learn to look forward to movement instead of dreading it, we are much more likely to continue having fun, sweaty activity.

We also need to give up our rigid ideas about what types of activities can be considered “exercise.” In the simplest sense, any form of movement is exercise. We should all engage in some form of movement on a daily basis, with an effort to engage in higher levels of fun, sweaty activity at least three times a week. If going to the gym bores you, but you feel alive when you dance, then dance! Activities such as gardening, chasing our children or grandchildren, playing fetch with the dog, dancing, shopping (at a rapid pace), riding a motorcycle, having sex, and more can all be considered valid forms of exercise. (I’m sure you’ll agree some of those are a lot more fun than others!)

We all know we need to exercise, yet many of us have a hard time committing fitting exercise into our daily routine.

My advice for starting and sticking to scheduled exercise is to:

  1. Find something you enjoy doing.
  2. Schedule exercise in your calendar just as you do other commitments.
  3. Exercise with a friend to increase the fun and hold you accountable.

Surprising Benefits of Exercise

We are all aware of the basic benefits of exercise. There are other benefits which deserve attention but are rarely mentioned. The following list includes ten measurable benefits of exercise which often get ignored:

  • Insulin Sensitivity:  Exercise is an effective way to make the body’s cells more receptive to insulin. Even ten minutes of exercise can improve insulin sensitivity for eight hours or more. Insulin resistance, also known as Metabolic Syndrome or Syndrome X, is a leading cause of obesity in the US and other developed countries. Getting even a small amount of exercise is the first step toward improving your body’s metabolic health. For more information about this topic, please read Surprising Facts About Insulin or Top Ten Signs You Have Insulin Resistance.
  • “Feel Good” Hormones:  Have you heard of a “runner’s high?” It occurs because physical activity increases levels of serotonin and dopamine in the brain. Those chemicals are mood boosters that greatly improve mental outlook. In other words, they are “feel good” chemicals. The natural rush of feel good hormones that occurs during exercise is a benefit of exercise that is often overlooked. It is also a great motivator. Exercise is a wonderful way of improving the health of body, mind and spirit. Scientists at Harvard University found regular exercise to be more effective than antidepressant medications for the treatment of depression in some people. (Some forms of depression are due to imbalances which require medication. Please work with a physician to find the best combination of therapies for your personal situation.)
  • Alzheimer’s and Dementia:  Even tiny amounts of non-strenuous exercise and movement have been shown to greatly reduce the risk of Alzheimer’s and Dementia. One more reason to start scheduling weekly times of movement!
  • Bone Density:  Weight-bearing and muscle-building exercise has an effect on bone density and is known to strengthen bones. Whether you run on a treadmill or wear two-pound wrist weights for a few hours, those activities are known to improve bone density.
  • Memory:  Regular exercise is known to improve neurotransmitter function in the brain and to improve memory. It is a simple truth that those who exercise have a better memory than those who do not.
  • Maintaining Heathy Skin:  Exercise improves blood flow to the skin’s surface, which has been shown to improve the skin’s overall health and appearance. Exercise’s detoxifying effects also benefit the skin.
  • Digestion:  Many people do not realize that a few minutes of exercise can improve digestion for several days. It does so by building abdominal muscles and increasing the quantities of digestive enzymes secreted while eating. Good digestion requires strong contractions of the muscles surrounding the stomach. Strengthening those muscles directly improves digestion by making the contractions more efficient and more effective. For some people, engaging in regular movement also reduces constipation. 
  • Increase Metabolism:  Your body’s metabolic rate is dependent upon your muscle mass. Doing muscle-building exercise increases the body’s resting metabolic rate, which increases your metabolism. People who have a high amount of muscle mass also have a high metabolic rate. This means they burn more calories while lying still than other people do. Doing small amounts of muscle building activities each week can greatly improve your body’s metabolic rate.
  • Hormones:  For both men and women, regular movement and exercise has a balancing effect on hormones. Men who regularly exercise tend to have fewer symptoms of “Low T,” and women who exercise usually have fewer symptoms of PMS and pass through menopause with fewer negative side effects.

Are you feeling more motivated to start engaging in fun, sweaty activity? Go for it! 

If you are ready to move forward and receive coaching to achieve your health goals, please join me for the E.N.E.R.G.Y. Life Revitalization Program! Click the link to learn more about this innovative 12-week program and receive a special discount.

 

Little-Known Facts About Weight Loss

I’m always hesitant to write about weight loss, as it’s a topic that has been overdone and which seems to attract many wacky, Scale and Weight Loss Titleover-the-edge perceptions that have no foundation in science. It is also a topic I receive many questions about. My goal in this article is to share facts that will surprise anyone who believes calories are the only factor to consider when trying to lose weight.

Let me state very clearly that weight loss is not a healthy goal. I recommend setting goals that focus on improving your health and feeling better. Steps taken to achieve those goals typically lead to the desired loss of inches. Weight is a very finicky goal, so I also encourage my clients to take measurements before making changes to their lifestyle and eating habits. That way they have more than one metric to use to gauge how their body is responding to the changes they make. Aim for health and forget about weight. Improving lifestyle and eating habits will have the result you want.

I’ve shared a few surprising facts about metabolism and weight loss in the paragraphs that follow:

  1. If you are eating healthy foods, eating less and moving more, but still can’t lose weight, chances are you have a metabolic imbalance. Metabolic imbalances may be caused by one or more of the following:  excess toxicity, insulin resistance, leptin resistance, insomnia, a thyroid imbalance, adrenal fatigue (often caused by excess stress), one or more prescription medications, malabsorption and nutritional deficiencies, Polycystic Ovarian Syndrome (PCOS), a reproductive hormonal imbalance, etc.  It is imperative to find a practitioner who will take steps and use assessments to identify the true cause of weight gain and who will then work with you to address that cause. For more information on this topic, please read: The Top 7 Reasons You Can’t Lose Weight.
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  2. Your body does not metabolize all calories the same. It is a myth that weight loss is a simple equation involving calories consumed vs. calories burned. That myth ignores scientific facts about metabolism and digestion. Our body reacts to different types of foods in different ways. Foods with different chemical structures, pesticide residues, etc. will affect our hormones and metabolism differently.
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  3. Short term diets can cause harm. Healthy, long-term weight loss requires a lifestyle change and may require emotional work related to how we view food. Fad diets may cause a temporary loss of weight, but the long-term consequences of an extreme eating style involving a lack of nutrition and calories can negatively affect metabolism and may cause long-term health problems. The long-term effects are not worth anything perceived as a short-term benefit.
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  4. Eating too few calories causes our metabolism to slow down. Subsisting on 500-1,000 daily calories will literally cause your body to go into a status where it slows metabolism to a halt and refuses to burn fat. Some would call this “starvation mode.” Fasting for a few days or doing a crazy fad diet may cause rapid weight loss for a few days, but extending it beyond a few days is dangerous. The prolonged lack of nutrition and calories will negatively affect every body system and will cause your metabolism to dramatically slow down. The end result is that extremely rapid weight gain will occur once a normal eating style is resumed.
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  5. It is impossible to achieve a weight loss goal using only eating changes (diet) or only exercise. Weight loss requires a change in eating habits and an increase in movement. It is a simple fact that long-term weight loss and improvements in health require long-term lifestyle changes. Programs designed to sell supplements may promise fast results, but those results will not last very long. Exercise is essential, as it encourages the body to burn fat, improves insulin and leptin sensitivity, assists with toxin elimination, improves cellular oxygenation and builds muscle. Exercise requires “fuel” in the form of healthy fats, proteins and carbohydrates, so it is essential to combine a healthy eating style with gradual increases in exercise and muscle-building activities to lose weight and maintain the loss. Building muscle is important because muscle mass is a determining factor in metabolic rate. The more muscle we create through exercise, the faster our metabolic rate will become. Good nutrition is essential to maintaining the metabolic boost, so increasing movement and adopting a healthy eating style are both essential to weight loss. Please note that some eating styles designed to eliminate a medical problem may result in temporary weight loss, but that exercise is still necessary to continue improving health.
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  6. There are no “quick fix” options for healthy weight loss and health improvement. There are a few supplements that may assist the body with balancing metabolic imbalances, but the supplements cannot be used by themselves. They only work when combined with better eating habits, exercise, and an increase in healthy lifestyle habits. For more information on two popular supplements, please read:  Green Coffee Bean Extract and Raspberry Ketones:  Truth or Hype? 
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  7. You are not a cookie, so please don’t rely on cookie-cutter diets. We are each wonderfully unique with very unique personal needs related to nutrition, lifestyle and exercise. There is no such thing as a single style of eating or exercising that is perfect for everyone. What worked for one person may not work for us. That’s ok. It is unrealistic to expect changes someone else made to affect us exactly the same way. Our metabolic and nutritional needs are unique and should be celebrated.

If you are ready to move forward and receive coaching to achieve your health goals, please join me for the E.N.E.R.G.Y. Life Revitalization Program! Click the link to learn more about this innovative 12-week program and receive a special discount.

If you need to lose weight and want to improve your health without joining a program, please find a practitioner who will work with you and who will help you identify and address potential metabolic imbalances. One of the best approaches to losing weight and improving health is to reduce consumption of high-glycemic carbohydrates and to engage in a combination of aerobic and muscle-building exercise each week. Set small goals and celebrate every milestone you reach. You deserve it!