We Cannot Exercise Our Way Out Of A Poor Diet
Being slim is not necessarily proof of being healthy. Metabolic dysfunction can strike anyone not following an really healthy diet.
Carrying excess weight almost always guarantees one will suffer health problems. And so, this is why childhood obesity is a grave concern, as obese children are likely to suffer the consequences early in their adult life, and cancer is on of the Key long-term hazard. Worldwide, obesity is responsible for over 500-K cancers yearly.
The insulin and leptin resistance that comes with obesity also results in chronic inflammation. This is a factor linked to a range of health problems.
Below is a list of just some of the risks, as follows:
- Hypertension, heart disease and stroke
- Gallbladder disease
- Cognitive decline, dementia, and Alzheimer’s
- Kidney disease. Obese people are nearly 7X more likely to develop kidney problems compared to those of normal weight. Being overweight but not obese raises your risk of kidney disease by 3.5X.
- Non-alcoholic fatty liver disease (NAFLD). NAFLD has been identified in 38% of obese children and adolescents in the US, which raises their risk of eventually needing a liver transplant, it prevents the liver from working properly
It is important to realize you cannot exercise your way out of a poor diet.
Starvation diets do not work either.
Simply eating less and moving more is not the answer to the obesity problem. Yes, there science to show the number of calories in a pound of fat, it is a major flaw in thinking to say that all we have to do to lose that pound of fat is to create an equal caloric deficit.
A Key reasons why calorie counting does not work has to do with the complexity of the human body.
When on a starvation-type diet, the human body will tend to shut down various processes in order to survive. By reducing thyroid function, your body will not burn as many calories. That being the case, intermittently abstaining from food i.e. intermittent fasting, can be an important factor in helping to optimize body weight.
Note: Our ancient ancestors did not have access to food 24/7, so our genetics are optimized to having food at variable intervals, not every few hours. When you eat every few hours for months, years, or decades, never missing a meal, your body forgets how to burn fat as a fuel, and that’s really the key to successful weight management. Another Key is to eat more healthy fat, and less net carbs and protein.
Experts have found that the conventional low-fat, high-carb recommendation has without a doubt contributed to the obesity epidemic. One of the reasons why saturated fat has been vilified for so long is because it is confused with trans fat, which is an artifact of industrialization. Trans fat increases the risk of premature death from virtually all diseases, not the least of which are heart disease, cancer, diabetes, and Alzheimer’s.
Some experts have told us that saturated fat has been associated with those health problems, but that it is not the direct cause of those diseases. Most newer studies suggest that saturated fat is beneficial, while trans fat is what creates problems.
Over the past 60 years or so dramatically altered foods combined with reduced physical exertion and increased exposure to toxic chemicals have created what amounts to a Perfect Storm for illness. The extensive use of refined sugar in the form of high-fructose corn syrup, which is added to virtually all processed foods is at the core of it all.
As a general rule Food = Live nutrients.”
Nutrients, in turn, feed our cells, optimizes our health, and sustain our lifves.
Obesity, diabetes, high cholesterol, hypertension, and heart attacks are all diseases associated with a processed food diet, this is a clear indication that it does not provide the appropriate nutrition for the body.
Now, the US Food and Drug Administration (FDA) is recommending a daily cap on added sugars, and food manufacturers may soon have to list the amount of added sugars on the nutritional facts label. The goal is to limit added sugar to no more than 10% of daily calories.
There is strong evidence linking antibiotic overuse and obesity, although the reasons why did not become clear until science discovered how the gut microbiome influences weight. Other factors that contribute to obesity and poor health that need to be addressed if we are to successfully address this obesity epidemic include environmental chemicals, inactivity, stress, and lack of sleep.
So, if you are concerned about your weight and health, then address the quality of your food, and avoid chemical exposures.
Note: Many people end up throwing their hands up in disgust when trying to clean up their diet, complaining that once they start to read labels, they realize there’s “nothing safe to eat.” If this sounds like you, you are still looking at processed foods, trying to figure out which ones are “good” for you, and that is the problem.
The list of ingredients to avoid is endless.
The answer is to create a list of healthy options, which is far shorter and easier to remember.
Below is a short list of easy-to-remember guidelines will not only improve nutrition, it will also help avoid countless chemical exposures that can affect weight, as follows:
- Eat Real Food. Buy whole, ideally Organic, foods and cook from scratch. 1st of all, this will automatically reduce your added sugar consumption, which is the root cause of insulin resistance and weight gain. By buying Organic produce it cuts exposure to pesticides GE (genetically engineered) ingredients, and by stopping processed foods artificial sweeteners and harmful processed fats are avoided.
- Eat Organic grass-finished meats to avoid genetically engineered ingredients, pesticides, hormones, antibiotics, and other growth promoting drugs.
- Buy glass packaging and storage containers to avoid endocrine disrupting chemicals.
- Reduce net carbs to under 50 grams a day and restrict protein to 1 gram/kilogram of lean body mass. The remaining calories come from high quality fat sources like avocados, butter, coconut oil, macadamia and pecans.
Once the diet has been cleaned and corrected, if still struggling then reconsider the timing of meals. Intermittently fasting can be very effective for helping the body shift from sugar to fat-burning mode. Also consider increasing daily physical activity. Get up, out and walk around in the Sun.
Then later add on a more regimented workout routine, which will help maximize all the other healthy lifestyle changes you’ve implemented.
Remember, for general health and long life, staying active throughout each day and avoiding sitting is #1.
Eat healthy, Be healthy, Live lively.