Hi and welcome to the third edition of My Secrets. My mission has always been to help people manage their weight in a way that nourishes rather than starves and ultimately changes their relationship with food so the weight stays off.
I've often been labelled 'unconventional' - a title I'm proud of - and another of my 'unconventional' beliefs is that I tell clients to stop exercising to lose weight. Science has stepped in recently to support me on that one and I'm excited to share the findings with you in this edition.
Love Deborah xxx
Excuses, excuses - come on, are you guilty of these?
Some people battle with weight their entire lives. This battle can often involve wanting to lose weight without doing anything different.
Here are some of the top 7 excuses used for not losing weight:
1) 'I'm too busy'
2) 'Healthy food is too expensive'
3) 'Diets make me hungry'
4) 'I don't have time to cook'
5) I always gain the weight back'
6) 'I don't like exercise'
7) 'It's hereditary'.
I think with a bit of knowledge we could make these disappear.
Science proves exercise ineffective for weight loss
For years evidence has been accumulating that while exercise is great for health, it isn’t that important for weight loss.
According to obesity researcher Alexxai Kravitz (and supported by 60 scientific studies), while food intake accounts for 100 percent of the energy that goes into your body, exercise only burns around 20 percent of that.
That’s a pretty big discrepancy, and it means you can't erase all of your dietary transgressions in the gym.
Around 70 to 80% of our weight loss is due to our basal metabolic rate (BMR), or the energy we use at rest. Despite common misconceptions, you cannot really alter your BMR. Even building muscle won't affect it much - muscle burns six calories per pound compared to fat's two-calorie per pound burn.
So gaining one pound of muscle and losing one pound of fat means your net gain in energy burning is around four calories a day. Not really an excuse to splurge!
We have all heard the saying that weight loss is 80% nutrition and 20% exercise, but what the study reveals is that it is AT BEST 20% exercise, and that's if we exercise very hard and very regularly.
Of course if we only stray 10-20% from our ideal weight, exercise can be an effective weight management tool. But what happens once we are double our ideal weight, exercise doesn't seem like the most effective option at that point.
Why I have steered clients away from exercise for years is because of the studies other findings though. The research revealed that people who exercise often increase their food intake.
This is not only because exercise makes people hungrier, it tends to make people think they burn more energy than they do - and they use this belief to justify post workout splurges.
Exercise is super important for an array of amazing benefits, so the real message here is that for anyone struggling with weight issues, exercise is just not an effective weight loss strategy!
Spending months in the gym to address 20% of your weight problem is almost ensuring disappointment, if not outright failure.
Sadly many people in the health industry still continue to primarily, or exclusively push exercise as THE means to manage weight issues.
To manage our weight, we have to manage our food.
The exciting news is, managing our food can be a pleasurable experience with highly nutritious, good quality foods that nourish and satiate. It also means you can avoid bootcamps, injuires and physical pain so once you reach your ideal weight, you can join a gym and train for fun, toning, mental health and fitness - not weight loss.
"The doctor of the future will no longer treat the human frame with drugs, but rather will cure and prevent disease with nutrition.” — Thomas Edison
“Tell me what you eat and I will tell you who you are.”
― John Anthelme Brillat-Savarin
We are pleased to announce a new online challenge
30 Days, One Dress Size!
It kicks off on 1 September 2016 and will incorporate the best of my nutrititional, psychological and spiritual lessons to transform your weight loss, embody self love and think slim. Plus there are some fantastic prizes!
All for JUST $9