Physical inactivity may increase the risks of certain cancers.
Physical inactivity may contribute to anxiety and depression.
Physical inactivity has been shown to be a risk factor for certain cardiovascular diseases.
People who engage in more physical activity are less likely to develop coronary heart disease.
People who are more active are less likely to be overweight or obese.
Sitting too much may cause a decrease in skeletal muscle mass.
Physical inactivity is linked to high blood pressure and elevated cholesterol levels
But you already know it…right?
And often when I ask “Why don’t you exercise” the classic answer is I don’t have time! Again and again, the only way to have time is to make it and stick with the schedule . You don’t have time for exercising but easily you can allocate everyday 2 or 3 hours to surfing the net or watching TV!
Exercising must be in your schedule for many reasons:
1) Decrease probability of contracting most diseases 2) Losing Weight 3) Feeling Generally Better 4) Getting Energized 5) Reducing Stress 6) Meditation moment 7) Good way to listen to your preferred music or podcast 8) Great Example for your spouse or kids
Just do it
Schedule a timeframe and a plan and stick with it. Pick whatever sport or exercising you prefer. Personally I like walking, running and fast weight lift for the major muscles (in many Gym they have room dedicated to this Express Circuit where you makes 2 series for about 30 min).
If you never exercising before start small, and increasing over the time.
Take a personal trainer if you really needs a motivation, however on the Internet you can find many blogs of schedule, training and also people in your city hanging around to exercise together.
In my case exercising comes pretty natural because I love doing it.
But what if I absolutely hate exercising?
Here is the bad news: you must do something for your body, that you like it or not. If you absolutely hate physical activities at least walk.
Walking (or running) should be in every training program. Walking at least 30 minutes a day is mandatory to keep the body active; you should never forget this. We are human bodies machines and like every machine we need to keep basic functions and walking is one of them.
How many of you are still following that fantastic 500 calories a day diet no fat, carbs, sugar nothing…?
How many of you already lost tons of Kg, stones, lb etc etc?
Ok…we are talking now…
Why diets are not working
I am not a dietologist or an expert in the field.
What I can tell based on my experience is that I tried many diets, I am in a pretty good shape (normal weight BMI even thought I was lightly overweight for a couple of years) and I read a lot of books, articles, whatever on the losing weight topic coming to 3 conclusions:
1) Diets say everything and its contrary.
Eat low carbs….no low fat…no low sugar…skip lunch…I mean dinner…no beer only wine…I mean only red wine…pasta yes…pasta no…mediterrean diet is great…wait but bread is not good…only white rice diet…the nutrition pyramid is the mantra to follow…well but so many carbs etc.
Have you ever wondered why there are so many theories and buzzs around losing weight?
1) Food packaging, transportation, fertilizer, infrastructures, real estate, (btw do you know that the real business of Mc Donalds is Real Estate and not burgers)??? , commercials etc.
2) Health care related to food. Abuse of food generated diseases…diseases generated trillions of money to treat them.
3) Gyms. Most of the people going to Gym is there to lose weight. No fat on our waist no big dollars in Gym owners.
4) Dietary Supplements for weight management: zillions of dollars spent every year in those products (I wonder with which results…)
2) Relying only on Calories Balance is wrong
How many times did you hear the following equation ?
Calories In = Calories Out + Exercise + Weight Gain
It seems simple…making sense.
Eat less, move more and you control the weight.
This is only a part of the equation.
This because not every calorie is the same.
Or better…not every calorie has the same effect on your body:
e.g. a calorie you get eating an almond is processed differently by your body vs a calorie you get from carbs like bread)
Additionally reducing Calories In has a direct impact on Calories Out because our body has the natural tendency to reduce the Calories used (Calories Out) in case it starts receiving less Calories In (it’s a natural process of avoiding starvation and death).
Again, I cannot say Dr. Fung Theories are the Undeniable Truth but they do give a different interesting prospective on diet, food, diabetes and some common mistakes.
I personally used some suggestions like Intermittent fasting and I got benefits both from general feelings (e.g. more energy, less bloated) and losing weight (2-3% of my original weight..again I was not particularly overweight when I started).
2) There is too much emphasis on exercise and not enough on resting.
Exercising seems the panacea for losing weight.
I have a bad news…it’s not.
It might help but it is not.
In one hour run (that I am pretty sure you don’t do it daily) you are going to burn around 600-700 Calories.
Half an hour and it drops to 300-350 Calories.
Considering now the total budget of 2000 Calories for someone who tries to control his weight.
Three hundreds calories are 15% of the total. (20% if he is on a 1500 Daily Calories budget).
Or…do you know how many calories there are in one pizza?
Roughly 820 calories (yes you would need to run for 1h 15min to burn it).
Drink two beers (230 Calories) or a couple of glass of wine and you just drank your run.
Watch out I am not saying you don’t have to exercise.
You must on the contrary because exercising have tons of benefits.
I am just saying that the contribution of exercising on losing weight is much less than you think unless you run very long distances (marathons or ultramarathons (I can tell you based on my experience that when you run 50-60 miles per weeks (90-100Km) you definitely lose weight).
What about resting (sleeping)?
Everyone associate sleeping as a synonymous of laziness.
Executives shows their budget of productivities claiming that they sleep only 4 hours per nights!
Sleep is an important modulator of neuroendocrine function and glucose metabolism and sleep loss has been shown to result in metabolic and endocrine alterations, including decreased glucose tolerance, decreased insulin sensitivity, increased evening concentrations of cortisol, increased levels of ghrelin, decreased levels of leptin, and increased hunger and appetite. Recent epidemiological and laboratory evidence confirm previous findings of an association between sleep loss and increased risk of obesity.
Below is quick look at the Professor and his theories on other benefits of sleeping (and the damage of lack of it).
So what now?
Losing weight is a complex equation that involves:
What we eat,
How much we eat,
How much we sleep,
How much we exercise,
When we eat.
Society is pushing toward an exaggerate diet mostly based on highly processed carbs with the results of an epidemic of obesity.
Conversely (especially in the USA) we see people eating low fat diets , new gyms popping up everywhere, many people panting trying to reach the 10,000 steps on their brand new bracelet but we see those same people severely overweight and dying of hearth attack or developing diabetes 2 in their 40s.
There is something wrong here…and usually when you cannot find a logic answer to a solution just follow the money*…
Did you follow the money?
Here are my suggestions:
Watch out the Calories In-Out balance (I personally use and love the App MyFitnessPal (free with some Premium features) . This is one important step but not everything.
Drastically reduce carbs like bread, pasta rice etc. and highly processed food.
Eliminate white sugar as much as possible
Exercise seriously (at least 1h 5 times of weeks of aerobic activity)
Try some intermittent fasting to regulate the insulin in your body (e.g. 16:8 or more aggressive Warrior Diet).
Read Read Read. Try to get some exposure to books, article, researches from independent and entitled professionals. The mantra here is Do not follow the money.
Track your weight daily: where you focus results appears…Don’t forget to track your weight for one month and discover you are 10 lbs (5Kg) heavier.
If you can eat at home. Not only you will save a lot of money and learn something fun but you will drastically reduce the processed food you ingest and improve the quality of the ingredients.
*Let me ask you…what is the food with highest content of Vitamin C in the world…the Orange right…? That’s what most of the people think but it’s not true…have you ever wondered why?
Not very active but I am not very surprised since:
1) Traffic is still too limited
2) Most of My blog posts doesn’t really leave a lot of room to comments, questions
3) I think people prefer to comment on twitter, facebook etc instead of directly on the blog
I am not surprised the Blogger Dilemma reached the top spot since with the proliferation of the blogs more and more people are somehow disappointed and disillusioned from the lower than expected traffic in their blogs. The post brings back on the basics: i.e. creating value. The post in second place very likely had several visitors trying to understand what the blog was about. I have to say I was not surprised of the post in third position since most of my readers seems attracted by topics such retirement, where to live and they are from the U.S.A.
In late November I started the Twitter account linked to this blog and I am having a blast to read all the interesting comments and post of my fellow bloggers out there. In few weeks I was able to reach over 100 followers (20% in my opinion are only real followers). I also opened a Facebook account linked to this blog but I do really think blog + Twitter is enough so far as main communication channel.
WHAT IN 2019
1) Publish every Saturday no matter what 2) Start some experiments in monetizing the blog 3) Extend to other social channel (e.g. Instagram, Reddit, Pinterest) 4) Being published by some media 5) Reach 10K Visitors/mo 20K Visits/mo
While always (trying to) create some value for you.