HOT TOPICS SERIES: WEEK 1: EXERCISE OR DIET FOR WEIGHT LOSS?

There’s no doubt about it:  Exercise and nutrition are both crucial for our complete wellness, but if weight loss is your top priority, you gotta get that diet dialed in, and here’s why:

1.  Physical Activity alone does not burn as many calories as you might think. 

In order to lose 1 pound per week, you must cut 3500 calories.  That breaks down into 500 calories per day.  You can make minor adjustments to you diet that will create that 500 calorie per day deficit.  For example, simply eliminating a plain bagel with cream cheese or a Starbuck’s Venti Frappuccino would do the trick….but to burn 500 calories through exercise, you would have to run (not jog) an additional 5 miles each day.  Don’t get me wrong:  I love to exercise, but what busy woman has time to add a 5 mile run to her daily “to do list?”  

 

2.  Exercise causes you to overestimate your calorie burn.

When we do a butt-kicking, sweat-inducing workout, we are often convinced that we burned more calories than we actually did…..which means that we are more likely to reward ourselves with more calories than we actually need.  How many times have you been staring at a treat and thinking, “I deserve this!  I worked hard today!”  That sweat on the floor, although highly beneficial, can be a little deceptive where weight loss is concerned.  

 

3.  In general, daily calorie intake is underestimated.

Even if you are eating “clean,” standard American portion sizes are grossly out of whack.  Where portions are concerned, size DOES matter….and matters a lot.  Part of my “Life by Lori” online program teaches you how to create a balanced, life-giving plate that meets your nutritional needs without excessive calories.  

 

Here’s what I suggest:

1.  Learn how to control your portion sizes, and make sure that you are eating “nutrient dense,” not “calorie-dense” foods.  Ample veggies, healthy fats, fiber, and clean protein are all components of a balanced plate.  When you eat this way, cravings are diminished, and your blood sugar stays balanced.  Your body gets all that it needs, causing you to want less.  

2.  For a little while, track your calories so that you know realistically how much you are consuming.  Use an app, or go “old school” with  a pencil and paper.  Even just snapping pics of your meals can be helpful.  

3.  Work out most days of the week with HIIT workouts (High Intensity Interval Training), or weight lifting.  Working out at higher intensities creates an effect called EPOC (Excess Post-Exercise Oxygen Consumption).  That simply means that your body burns more calories during an intense session, but also long after.  Weight lifting increases muscles mass, which increases your resting metabolic weight.  Simply put:  if you have more lean muscle mass, you burn more calories each day, even while sitting or sleeping.  Yes, please!!

As always, if you need more help in this area, reach out to me personally for a private consultation, and help in reaching your goals.  lori@lifebylori.co

In Good Health,

Lori Z.