How Diet and Exercise Affect Your Healthy Weight Loss

As long as you have done on a treadmill, a slow-burning debate among fitness experts was fire: it is an exercise of an effective strategy for weight loss? Or this effort suffered a wash, causing a feeling of hunger that make you replace all that you've burned, and then some? Ten years ago, no one thought to ask this. Too much food makes you fat. Exercise burns calories. Ergo, exercise makes you less fat. Then began the research and found that not all who exercise lose weight. Impossible as it may seem, some people actually gain a pound or two.

Problem: The range of individual responses to exercise enormous, says veteran weight loss researcher Timothy Church, MD, Ph.D., professor of preventive medicine at the Pennington Biomedical Research Center in Baton Rouge, Louisiana. "We do not understand it all," he says. Fortunately, however, we know enough to throw cold water on four of the most insidious myths of weight loss today.

Myth 1: The exercise will not help you lose weight
That would be news to all the people who have lost a double-digit poundage from pounding the pavement. But it seems to confirm the experience of friends who have been trained for a marathon and finished 2 pounds heavier. Doctor of the Church explains: "The degree to which you answer probably depends on genetics researchers found 20 specific genes associated with it, and how you scored through these genes affect your responsiveness.". Your diet and the type of exercise you participate in may play a role. For most of us, the answer is in the middle. Exercise, in fact, helps out in three specific belly-off zone.

Weight limitation-"tons of data shows that leading a physically active lifestyle is crucial to not gain weight," said Dr. Church. Besides the obvious burning calories awards, regular exercisers were more attuned to the needs of the organism, mental reap the benefits, and have a better quality of life, the study shows. Regular exercise will also help you maintain the best body composition (more muscle, less fat), which means a lower risk of developing chronic diseases.

Weight Loss-A recent review of the Cochrane Collaboration 43 exercise and weight loss studies have determined that exercise helps people to lose some weight, about 2 pounds. Crank up the intensity to "high" and you can lose 3 pounds, without dietary intervention. Our suggestion: Speed ​​Shred, a new high-intensity follow-along DVD Series of men's health. 30-minute workout fast-paced so you torch fat and build muscle in 82 days mega!

Preventing back-pounds Losing weight is not easy, but keep it even harder, Dr. Church says. Your metabolism is reduced, and hormonal processes die to encourage your body to regain those pounds. The latest data from the National Weight Control Registry shows that people who successfully keep the pounds from exercise for 45 to 60 minutes a day. And as long as you are not taking in more calories than you burn daily exercise can alter your metabolism so your body burns more fat.

Fat Blaster
The intensity of all the cards. Not only do you burn more calories while you're working out, but also help your metabolism to stay in a higher gear for a few hours afterwards, by a mechanism called EPOC, or excess postexercise oxygen consumption. In a recent study in Medicine and Science in Sports and Exercise, the men who rode the bike hard for 45 minutes burns an average of 519 calories during the workout and another 193 calories for 14 hours. The turning point of the intensity level, I think, about 75 percent to 80 percent of your maximum heart rate (which is about 220 minus your age).

Myth 2: Exercise just makes you hungrier
Not going to happen, at least in the short term, says David Stensel, Ph.D., who studies exercise metabolism at Loughborough University in England. In 2010, a study Stensel, the people who carried out for 90 minutes, ate the same amount of calories in the days they worked in those days, they did not. Many other studies have shown that vigorous exercise briefly down regulates appetite hormone ghrelin. And while the levels of ghrelin rebound quickly after a workout, Stensel says that they do not rise above where they were before the activity.

In the long run, however, your body responds to a serious fitness program as it was to the steady decline of available stores of fuel. No matter how much you want that 32-inch waist, your body wants homeostasis more. The extent to which amps up an appetite on the individual and depends on a combination of genetic, behavioral and contextual factors, says Barry Brown, Ph.D., associate professor of kinesiology at the University of Massachusetts at Amherst. "It's difficult, because most of the studies we see poor correspondence between appetite hormones and changes in perceived hunger," he says. And there is no clear link between appetite and the fact that people actually have. (? Part of the solution Choosing the right products as you do in this plan: eat more food to lose more weight.)

Fat Blaster
By increasing the random activity of calories you burn when you are not working out always pays dividends, says Men's Health nutrition advisor Alan Aragon, MS, for example, researchers from the University of Missouri found that active nonexercisers burned more calories than people who ran 35 miles a week, but otherwise sedentary lifestyle. And one recent study, Brown shows that stood instead of sitting can burn an additional 750 calories a day without causing an increase in appetite. But do not leave it to chance: Get operations recorder, such as Actiheart or Fitbit, and try to increase the numbers in whatever way you can.

Posted in: