EXCITING NEWS: I finish my master’s degree in Exercise Science-Fitness and Wellness Promotion from California University of PA, in T-minus 3 weeks! It has been such an amazing, time-consuming and most of all, valuable process. During this process, I have had the opportunity to learn from some amazing students who were in this process with me. This blog post was written by one of my fellow classmates. She perfectly reminds us why there is so much more than eating less and exercising more when it comes to reaching your weight loss/body composition goals.
Thank you to Kemysha Cornelius for allowing me to share her work with my lovely followers.
Losing weight gets harder as the process lengthens. Simply eating less and exercising more is not all it takes to lose weight. Both eating less and exercising more have consistently been proven to FAIL for more than 95% of the population (Bailor, 2018). However, studies have shown that some people who exercise consistently and alter their diet have lost weight. These same studies disregarded mentioning other factors, like genetics, environment, emotional state and what types of food a person eats can also contribute (Sifferlin, 2017).
Dr. David Ludwig mentioned that if you decided to eat less but exercise more, you will fail, and your metabolism will win. Simply looking at calories is misguided at best and potentially harmful because it disregards how those calories are affecting our hormones and metabolism and ultimately our ability to stick to a diet (Sifferlin, 2017).
Different foods affect our hormones differently than one another and the part of our brain that controls hunger and our eating habits. People who eat less tend to ignore the foods they are consuming. Eating less leads to the slowing of your metabolism, causing you to burn muscle instead of fat. More exercise calls for you to eat more food to supply a sufficient amount of energy to complete a workout. The quality of the consumed foods is far more important than the quantity. A lot of the foods consumed are processed and contain a high number of added sugar. Labels on foods are often inaccurate causing individuals to miscount their caloric intake in the first place. Calories in food products can be underreported by 20% and still be FDA approved (Sisson, 2015). Research states that if we ate the proper foods, calorie counting would not matter. Statistics have reported that Americans eat less than the recommended vegetables, fruits, whole grains, oils, and dairy products. It was also reported that Americans exceed eating the recommended amounts of calories from solid fats and added sugars, refined grains, sodium, and saturated fats. Therefore, eating less and exercising more can cause you to gain weight when you are focused on quantity instead of quality.
Author: Kemysha Cornelius
Let’s sum up Kemysha’s key points, shall we?
- Eating less and exercising more is not the key to weight loss- this can slower your metabolism and hinder your results.
- What you eat matters- it affects your mood, hormones, metabolism and more.
- Eating only based on calories can lead to malnutrition and ultimately failure to stick to a diet.
- People who rely solely on calories and energy intake rather than quality of food, tend to eat more fat and refined sugars which negatively affect our bodies function, health and fitness results.
What can you do to upgrade your nutrition?
- Aim for a minimum 5 servings of fresh fruits and veggies daily.
- Have plenty of fresh water- a minimum of 9, 8 oz servings AND replace what you sweat out (not, juice, soda, or carbonated water, sorry friends, it doesn’t count!)
- Add in lean proteins at every meal- chicken, fish, turkey, tofu, seafood.
- Eat natural, whole grains (brown rice, whole wheat pasta, sprouted whole grain bread) rather than refined forms of carbohydrates.
- Eat several small meals throughout the day ensuring a healthy balance of carbohydrates, fat and proteins based on your health and fitness goals.
Remember: Less food doesn’t equal better results, it may mean over training, slowed metabolism, poor mood and a lack of ability to stick to your plan.
For help with your nutrition or a personalized nutrition plan, contact firstname.lastname@example.org
Bailor, J. (2018). The Calorie Myth: Why Eating Less & Exercising More Is NOT the Best Way to Burn Fat. Retrieved January 15, 2018, from http://www.saragottfriedmd.com/the-calorie-myth-why-eating-less-exercising-more-is-not-the-best-way-to-burn-fat/
Facts & Statistics. (2017, January 26). Retrieved January 15, 2018, fromhttps://www.hhs.gov/fitness/resource-center/facts-and-statistics/index.html#footnote-2
Sifferlin, A. (2017, September 13). TIME Weight Loss Guide. Retrieved January 15, 2018, fromhttp://time.com/collection/guide-to-weight-loss/4937456/weight-loss-myths/
Simmon, M. (2016, August 11). 7 Common Calorie Myths We Should All Stop Believing. Retrieved January 15, 2018, from https://www.marksdailyapple.com/7-common-calorie-myths-we-should-all-stop-believing/