The most important reason to exercise is to manage weight
Of all the reasons to exercise, and they are plentiful, weight loss would be at the very bottom of my list, if it made the list at all.
It always surprises me when people discuss how many calories they’ve burned after a particular activity. Um, any calories you burn need to be replaced, right? Who drives down the road and says, yay, I burned ¼ a tank of gas?
Food is the fuel you provide your body to get yourself down the road. If you run further and faster down the road, you’ll likely need more fuel.
The benefits of exercise are almost too numerous to mention; improved metabolism, better energy levels, stronger muscles and more efficient cardiovascular system, improved mood, lower blood pressure, higher HDL (the “good” cholesterol), less risk of illness, improved immunity, better balance, more blood flow to the brain, etc. etc. etc. Move your body because you want to be stronger, smarter, healthier. Not because you want to be smaller.
Eating after 7 p.m. causes weight gain [private_membership circle]
I could be mistaken, but I think this myth got started after a small study involving sedentary evenings and mindless snacking, but like most
myths, the origins become murky after awhile. The body burns calories 24/7, there is no off switch at night. Is it better to get your fuel in the earlier hours of the day, when you are up and running? Sure, makes sense, right? However, weight gain occurs when excess calories are eaten over time, and time of day probably plays little role.
Skipping meals will help you to lose weight
This probably falls under the whole “eat less” mantra that is repeated ad nauseum. All we need to do is eat less and exercise more and we would be a nation of skinny people. Except that even if we all ate the exact same things and performed the exact same activities, we would still be all shapes and sizes.
Physiology is complex, so much so that we still don’t understand all its processes. What we do know is that the body defends its weight. Call it self-preservation. If you skip meals, or eat too little to provide your body the necessary fuel, then the body will adjust by burning less fuel. In this way, the body ensures that necessary functions—heart, brain, kidney, etc—are provided for. If it bums you out that your body automatically adjusts to lower calories, think of this: How else would our ancestors, many of whom dealt with regular deprivation, have survived?
Eating carbohydrates will make you fat
I guess this myth is perpetuated by the low carb diets, which have actually been around for 30 years or more. The Atkins diet first became popular in the 70s, I believe.
A food pattern high in simple carbohydrates (such as sweets or processed foods) increases blood sugar, which in turn, stimulates an increase in blood insulin. For people who are genetically prone to insulin resistance and diabetes, this may exacerbate these problems. But the idea that carbohydrate, which provides about 4 calories for every gram, somehow increases weight gain doesn’t hold true. Carbohydrate is a necessary nutrient, and the body’s main source of fuel. A meal plan that is high in complex carbohydrates will provide fiber and nutrients critical to energy and health.
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Jennie Wade, MS, MEd, RD, LD, Body Truth Center for Wellness, LLC 9403 Kenwood Road Suite A120, Cincinnati, OH 45242 www.bodytruthcenter.com
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