I’m here to chew bubblegum and burst your bubble…
Before you grab your fork and stab me in the hand with it, let’s talk about what all exercise is actually good for, even if it won’t slim your waistline. Whether you like to lift weights, go for a run, or enjoy rec sports, exercise will:
- Increase muscle tissue strength and size
- Improve cardiovascular health
- Improve circulation
- Help with blood sugar and blood pressure control
- Decrease stress
- Improve sleep
- Improve sex
- and on and on and on
While exercise is excellent for all the above, exercise alone is not a great tool for weight loss. In fact, the toughest workouts out there may only burn the equivalent of half a donut, or a small slice of pizza, or a small dinner roll.
But that is – and isn’t – the point here
To best help with weight management, there should be a four-pronged approach (like a FORK, get it?!).
Nutrition: You can lose weight without exercise by focusing on your regular food choices, shaped by upbringing, family & friends, preferences, and culture. Simplifying it:
- Increase protein intake: Eggs, lean meats, dairy, or vegetarian options like beans are good choices.
- Eat a variety of colorful fruits and vegetables. It’s nearly impossible to overeat fruits and veggies.
- Limit sweets and alcohol.
- Reduce your overall calorie intake: a reduction of 300-500 calories per day can make a significant impact on your weight loss goals.
Exercise: Strength training builds muscle and improves activities of daily living, like household chores or keeping up with family. It improves overall strength, increases bone density, and improves health markers like blood pressure and insulin response.
Sleep: Quality sleep helps with recovery, reduces stress, enhances health, and boosts brain function better than any supplement on the market.
Stress management: Critical for health, find ways to reduce stress through activities like spending time in nature away from screens.
By focusing on these areas, you will improve your physical health and help with your weight loss goals.
For WEight management, food is your friend
Strength training is excellent for building new muscle and becoming stronger, but it isn’t great at burning calories or slimming your waistline. And that’s ok! Strength training is one of many tools to help get the job done.
Nutrition is an incredible tool for weight loss. Focus on increasing your lean protein intake and eat as many fruits and vegetables as possible. Cut out or limit sweets and alcohol.
Work on improving your sleep quality and stress management. Lift weights and go for a walk or join an exercise class.
All these things together will not only improve your quality of life but will also help with weight loss. It’s best to approach your weight loss goals by understanding the benefits of exercise and good nutrition, and how they work together to manage your weight.
Best of luck and contact me with questions if you have any!