EXERCISE DOES NOT PROMOTE WEIGHT LOSS
So, that dessert you think you can get away with because you just worked out, isn't guilt free and it will affect your weight.
The amount of people who tell me that they have joined a gym and are going 3-5 times a week and are NOT noticing a change - in fact they've put ON weight, is just astounding. I often ask my patients if they've noticed a difference since starting at they gym and more often than not the answer is NO.
You see, exercise is good for you - it's a necessity for good health. Exercise is associated with a diminished risk of cancer, heart disease, dementia, stroke, type 2 diabetes, depression, high blood pressure and even obesity - to name but a few. Of course it does tone you up which can lead to a decrease in volume. So don't throw out your trainers or cancel your gym membership just yet.
This is why so many people that make a New Year's resolution to lose weight and join a gym to do just that, end up getting frustrated and give up when they don't get any results or worse still, they get fatter.
So here's why your exercise plan is making you gain weight not lose it:
To start with is the type of foods you are eating. Lots of people believe they need lots of carbohydrates to go to the gym, you know, for instant energy. The truth is - you don't. I have been going on for years about how carbs make you fat. And they do, even if you work out a lot or run a lot. Carbs are carbs whoever you are. You only need high carb meals if you are a professional athlete or a marathon runner. Energy drinks are also packed full of sugar and really aren't necessary. POWERADE released a report stating that only athletes who are doing multiple, high-intensity training sessions, lasting longer than 60 minutes need extra fuel. So, gels, protein bars and sports drinks just contribute to you piling on the pounds.
Now, I have also said that the AMOUNT of calories isn't the problem - and it isn't. It's the TYPE of calories, as in where you get your calories from. The body processes protein, fat and carbs in different ways and for different reasons and that determines if you lose or gain weight. However, many of us are unaware of:
a) How difficult it is to burn calories and
b) Just how many calories are in your favourite post workout treats.
For example, a standard 20 minute workout will only just about cover the calories content of a large glass of wine... forget the chips and olives that come with it!
Be careful about calculating how many calories you burn. A body burns calories even when you are doing nothing, just by functioning. For example a man weighing 10st burns approximately 70 calories while lying on a sofa watching TV. If he goes to the gym and rows on a machine for an hour, the machine will tell him he's burned 250 calories TOTAL, when in fact he has only burned an extra 180 calories - the other 70 he would have burned anyway! But, I insist STOP COUNTING CALORIES; burned, ingested or otherwise - it won't get you anywhere.
 |
| Post workout latte = 180calories |
Stress will also ruin any exercise results you could hope for. When an unstressed person exercises the body releases cortisol, also known as the stress hormone. High levels of this hormone causes the body to hold on to fat for survival. However, if you are unstressed and your body is functioning correctly, the exercise also releases endorphins which balance out the cortisol increase and stops your body going into survival mode and storing fat. But this doesn't work properly in a stressed person. A stressed person already has high levels of cortisol circulating and the exercise releases even more making the level too high for the endorphins to balance out, so the stressed body goes into survival mode. Cortisol also stores fat around the middle which is the dangerous kind that increases the risk of heart disease, type 2 diabetes and some cancers such as breast cancer.
There is also the probability that you are rewarding yourself above and beyond what you need. Quite often we reward ourselves with something delicious thinking; "I deserve this, I've just run for an hour!" Well I have news, those rewards are usually carb based and
REFINED CARBS MAKE YOU FAT!
Yes, I'm shouting!!!!! The main foods that help you put on weight are:
Bread, pasta, potatoes, carrots, white rice, sugar... in other words: toast, sandwiches, pasta - with or without sauce, sushi (but not sashimi), noodles, croissants, doughnuts, biscuits, cake, chocolate, fries, cooked carrots (raw carrots in moderation are ok).
If you need an "on the go" high energy boost without eating carbs, try a small handful of RAW nuts - any type you like - except peanuts!
Finally, variety is the spice of life. Just as I encourage you to be as varied as possible in your diet, try changing your workout routine. Our bodies are capable of getting used to doing the same thing over and over again, so spice it up and keep it on its toes.
I can help you improve your health. If you would like to make an appointment with me either in person or via Skype, just send me an email to lucycarr@socialnutrition.com
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