Diet vs. Exercise? One or both?
Often times I see the quote that nutrition is 70-80% and fitness is 20-30% of the equation. And although I do believe this to be true, I see many folks use this as an excuse to not exercise and only change their dietary habits.
So, here’s my thoughts on the reasons why exercise – not just dieting – is the best method of losing weight, losing body fat and getting healthy:
- Exercise – cardio and weight training – increases your metabolism by raising your metabolic rate. Your metabolic rate is what helps to control your bodyweight by regulating the amount of calories you burn each day.
- Exercise is a natural antidepressant that reduces stress and anxiety. Exercise releases endorphins, which create natural feelings of happiness. All of these “happy chemicals” that are naturally released during and after a workout also lead to reduced stress, anxiety and cognitive issues, improving brainpower and memory.
- Exercise is good for your health. Dieting can be harmful to your health. Exercise creates a caloric deficit without triggering the starvation response. And looking at this from a cellular level, you need those additional calories and micro nutrients (the vitamins and minerals) for you overall health.
- Exercise, especially resistance training, signals your body to keep your muscle and not burn it for energy. Dieting without exercise can result in up to 50% of the weight loss to come from lean body mass.
- Exercise increases fat-burning enzymes and hormones. Just as it increases your metabolic rate, it also increase testosterone and growth hormones naturally as well as regulates thyroid hormones, insulin and cortisol. Exercise increases the cells sensitivity to insulin so that carbohydrates are burned for energy and stored as ready to use glycogen rather then being stored as fat.
- Exercise strengthens your bones. Starting at the age of 30, we begin to lose bone density. Exercising, specifically, strength training helps reduce our risk of osteoporosis as we age.
- Exercise improves your sex life!! All that core work can help strengthen your pelvic floor leading to better orgasms. And in men, exercise helps to reduce impotency and/or erectile dysfunction. It can also help boost fertility in women and high sperm counts in men.
- Exercise improves your sleep. After exercise our bodies are in need of recovery and repair damage, so it works extra hard at getting you the rest that’s needed.
- Exercise improves your self-esteem. As we begin to feel better, we begin to look better, and younger due to cellular changes to our DNA. When we start looking better, we begin to gain more confidence and feel good about the positive changes and healthy habits we’ve adopted in our life. It causes you to have a respect for your body and the things you put into it.
So I hope you see why I think exercise is such an integral part of the weight loss/fat loss equation and that is so much more than just calories in and calories out.
Also, if you want to learn more and apply to be involved in my next VIP group, where we spend much of our focus on how to feel our best and gaining more confidence, click below!