How to lose weight through exercise

I have often talked about the necessity to take regular exercise.  Exercise is essential for good health and can even ward off breast cancer amongst many other diseases such as type 2 diabetes.  However, many people only see exercise as a way to lose weight and then discover that it isn't as easy to lose weight through exercise as they originally thought.  Many people find that when they introduce strenuous exercise into their lives to lose weight, they actually don't.  More energy expenditure can lead to feeling hungrier and people think, well, I have done and aerobics class or been for a run, I can eat what I like!

So what do you need to do in order to lose weight through exercise?  Here are some handy tips:

Stay away from sports drinks:
Sports drinks contain salts and sugars to replenish what the body has lost through seating that water
(supposedly) can't replace.  The idea behind them is to bring your blood mineral level closer to it's normal level so that you can continue to workout as if you have just started.  However, many of these drinks are full of carbohydrates which means they also contain calories.  Sports drinks are only really advisable for professional athletes with a strict training program.  If you are working out 2-3 times a week, plane old water is enough or ONE bottle of natural coconut water is enough to bring your hydration levels back to normal.

Join a gym or go for the cheaper options?
I wrote a long time ago about NASA's idea of the perfect exercise for the body... basically what our bodies need is CONSTANT MOVEMENT.  Sitting at a desk all day is killing us all.  If you have a desk job, you really need to get up at least every half hour and move around, NASA found that if you are sitting at a desk for 8 hours a day 3-5 gym workouts a week do NOT get rid of the deadly effects of a sedentary lifestyle.  Exercise does not mean having to join a gym... you can go for brisk walks in the fresh air, housework (even if you hate it) is the perfect workout for the body - turn your daily chores into your own gym workout, even gardening - any type of activity that gets your heart working and your muscles moving.

Tough aerobics classes or spinning are not the only way to lose weight.  Research shows that moderate exercise such as walking, can be just as effective for weight loss and it has the added benefit of NOT triggering the hunger hormones, which can deceive you into eating more after a long workout.

Remember why you are doing what you do:
Visualization is a very important aspect to incorporate into our daily lives, whether it's for weight loss, or achieving a goal.  I have two friends that believe that when they exercise, if they mindfully visualize the effect the exercise is having on the part of the body they are exercising, the effects are far greater than just working out mindlessly for an hour and then going home!  Try it, you never know what could happen!

Where do you hold your fat?
There are different types of fat in the human body.  Fat is also essential for health.  But, just with everything, too much of a good thing can lead to problems.  There are generally two body shapes; pear shape and apple shape.  The pear shape where fat is stored around the thighs and hips is subcutaneous fat that is stored just below the skin.  This fat is "healthy" fat, it stays in the same place and is very hard to get rid of.  The apple shape is cause for concern.  Belly fat, found in apple shaped people is fat that is stored behind the abdominal wall and around internal organs and as such is free to circulate throughout the body and can cause obstructions in arteries - however, the GOOD news is that this type of fat is the easiest to lose.  Fat stored around internal organs, also known as visceral fat, is the fat the body will primarily use for energy when you work out, so even if you don't see the instant desired effects on the outside, keep the faith, things are getting better on the inside.

Burn energy by building muscle:
You may want to look toned or even generate a six pack but muscle tissue also uses up more energy than fat tissue.  What does this mean?  Well if basically means that if you increase your muscle mass and lose fat, you'll be burning more calories more efficiently, even during your rest periods.

Eat healthily and move more:
There is more and more evidence available everyday about the beneficial effects of a healthy diet and regular exercise.  However, you must remember that both go hand in hand.  There is no point in enduring a spinning class if you are just going to go and gorge on pizza afterwards.  A balanced diet, correct hydration and regular exercise will keep the body in tune and out of trouble.  Avoid over compensating after an exercise class, it won't do you any favors if you just do the exercise and don't take care of your diet.

Remember, CONSTANT MOVEMENT is what NASA recommends, so keep this in mind.  Get your diet sorted out and choose a sport that you really enjoy, or turn your house into your gym... you can do it!

Social Nutrition:
You can make an appointment to improve your health with Social Nutrition either in person (Madrid) or online (Skype).  Just send an email to lucycarr@socialnutrition.com