We all want a magical pill that we can help us instantly lose all of our excess body fat. Basically, we want a simple solution that will miraculously change our physiology without actually having to expend anymore energy then we are already expending. As in not getting off the couch, taking a pill and miraculously losing weight. Who as time to get active? Hate to break it to you folks, but that might have just been debunked!
The Miracle Drug Science
Recent research published in British Journal of Clinical Pharmacology points to the fact that these so called “miracle drugs” aren’t really doing you much good. In essence, the weight you are losing is all water weight and therefore will result in a weight rebound because you really didn’t lose any significant fat. The study found that only real weight change (actual fat oxidation) levels off at about 200—300 grams per week or a little more than 2.20 pounds.
So basically, you can only lose about 2.2 pounds a month of FAT no matter what miracle drugs you take. Juan Del Coso, a researcher at Camilo José Cela University and a lead author of the study explained, “This means the weight changes we experience when we start exercising are not based on fat loss, but mainly on fluid loss. This is why the majority of ‘miracle’ diets and slimming programmes produce a ‘rebound’ effect due to the recovery of the lost fluid.” Not only that, but he went on to say, “That should be the aim: to lose a kilo per month, but a kilo of fat. It’s less attention-catching than miracle diet slogans, but scientifically speaking, effective change would be at that rate.”
So What Does This Mean?
Well, this means that it’s time to drop the ideas that we can take a simple pill and lose a bunch of weight and keep it off. Yes, these pills can help you lose fluid weight very quickly, in the long run you end up gaining it back and your psyche will probably suffer as well. So we need to do it the right way. We need to aim to lose a few pounds of fat a month. We need a sustainable approach to reach these goals.
But really, we just need a mindset change. Instead of thinking that you will lose 15 pounds in 3 weeks, be happy with the small victories that will add up to great results. It’s time to stop doing things the easy way considering the easy way got you to where you are. It’s time to shoot for losing 1-2 pounds of fat monthly and keeping it off forever. That’s the real goal: lose weight and keep it off for good. So would you rather lose 7lbs of water in a week and gain it back 2 weeks later or lose 2 pounds in a month and keep it off forever?
We all want to get fit, be healthy, and look good, but there is no point in significantly harming our mentality and physiology just to drop 5 pounds of water in a few days… It’s like a horror movie, it will just keep coming back time and time again. Get your mindset and goals right and your health will follow suit!
Want more simple, doable tips you at implement anywhere? Check out the at home fitness go-to: DIY Active: Fit.Food.Life.
On a monthly basis, we like to take a look back at some of the most recent research to see if it can help paint a healthier picture for us. We combed through the latest science to see if it can help us exercise smarter and harder. We all want to be as healthy as possible in the most efficient manner in our time-crunched society. So sit back and check out some of the latest health research!
Want more exercise benefits? Believe!
Mind over matter, right? Well, that could definitely be true when it comes to helping us witness the best effects of exercise. Research published in the Journal of Behavioral Medicine found that if you believe exercise will do you good, then it will. A researcher on the project Hendrik Mothes explained, “The results demonstrate that our belief in how much we will benefit from physical activity has a considerable effect on our well-being in the manner of a self-fulfilling prophecy.” So it’s time to get your head right in order to get your body right in the most efficient manner possible!
Higher weekly activity levels linked to what?
Want to have a lower risk of stroke, heart disease, diabetes, breast cancer, and bowel cancer? Then increase your weekly activity level. A study in The BMJ determined that while the World Health Organization recommends at least 600 minutes of weekly metabolic exercise, the team found that the most health gains were achieved at 3000-4000 metabolic equivalent minutes a week. While this is substantially higher than the current recommendations, the team concluded, “With population ageing, and an increasing number of cardiovascular and diabetes deaths since 1990, greater attention and investments in interventions to promote physical activity in the general public is required.” The effort is worth it!
Ditch your backup plan
If you really want to achieve your goals then you need to ditch your backup plan according to research out of the University of Wisconsin-Madison. The more likely you are to have a backup plan, the more likely you are to fall back on it. The researchers were quick to point out that there are these potential costs to making a backup plan, they are sometimes needed throughout life. Jihae Shin, assistant professor concluded, “You might want to wait until you have done everything you can to achieve your primary goal first.” Is your backup plan holding you back?
Eat for a better memory
We’ve all heard of the Mediterranean diet and how it can improve your health. It not only can improve your heart health but it can seriously improve your memory/cognitive function according to a study in the journal Frontiers in Nutrition. This diet has been shown to decrease the rates of cognitive decline and ultimately Alzheimer’s disease. The Mediterranean diet is composed of foods such as cereals, beans, legumes, nuts, seeds, leafy greens, fish and olive oil while avoiding red meats and dairy.
Lead author Roy Hardman explained, “The MedDiet offers the opportunity to change some of the modifiable risk factors. These include reducing inflammatory responses, increasing micronutrients, improving vitamin and mineral imbalances, changing lipid profiles by using olive oils as the main source of dietary fats, maintaining weight and potentially reducing obesity, improving polyphenols in the blood, improving cellular energy metabolism and maybe changing the gut micro-biota, although this has not been examined to a larger extent yet.”
From improving your memory to increasing your weekly levels of exercise to believing in your workout, there are many key takeaways from these recent studies. While we all need to exercise harder, let’s also do it smarter!
Don’t stop there! Get more of the best at home fitness tips and great recipes at DIYactive.com!
Yup, it’s fast approaching. The trees will be turning before you know it and that cold north wind will start blowing. While this sounds like an episode of the Game of Thrones, in reality it is what is starting to occur across much of the United States. Once football season hits, you know it’s around the corner.
This time of year can also lead to a vastly reduced activity level, weight gain and even seasonal depression. Things turn darker, colder, and dismal… it’s no wonder this can occur. Don’t let Old Man Winter keep you down. Here are a few tips and activity choices we highly recommend to help you get through the colder weather in great shape.
Home is Where the Heart Is
I’m like a broken record here on a home workout fitness kick, but it’s because it can be so incredibly beneficial! Nothing can lift your spirits more than breaking a sweat and getting those endorphins rushing after a solid, heart-pumping workout. Obviously, if you plan on being inside during the majority of the time inactive, then you are bound to gain a few pounds. A simple “3 workout a week regime” can help you stay in shape, improve your mood, and save on a gym membership as well!
For many of us we have a mandatory one hour lunch break, but if you’re like me you wolf it down in 10 minutes and then have to find something else to do – this is where the office workout comes in great. From squats to pushups to lunges, there are dozens of bodyweight exercises you can do while in the office during your lunch to bust calories!
Scared of a little jog when it’s freezing outside? Me too! Obviously, you want to be smart in your decision to work/exercise outside first of all! But if you are going to get out there and battle the elements then you better gear up!
Here’s a few of our favorite winter outside activities to help you stay active this winter! It definitely doesn’t take a rocket scientist to figure it out! In an article by Kacey Mya Bradley on DIYactive.com, a few easy ways to get started were laid out:
1. Take a Hike
Once again, don’t get me started on walking… I love it and think it is one of the best ways to start to get in shape when you are a beginner! Walking increases blood flow, gives your heart and lungs a needed boost, builds muscle, is a great social tool and is a stress reliever. Hiking is like walking with a view. You can walk through the woods, up steep hills or just along a peaceful river. Both activities require a good pair of shoes and some warm clothes. So bundle up and hit the trail.
2. Engage in a Winter Sport or Two
Skiing, snowboarding and ice skating (or curling or anything to get you active) are great winter sports that can really warm up your workout routine. These activities offer a fun way to enjoy winter weather while still getting your sport on. Including a new type of workout in your routine can also help work muscles you didn’t even know you had. So head to the slopes or rink, your body will thank you for it.
3. Try a New Activity
Whether you get involved in a gym class, engage in a private session or join a group to enhance your wintertime exercise routine. Heck, you can even join a dodgeball, volleyball, bowling league or take a Pilates reformer class, in any case finding a new activity can mix up the dullness of your predictable training. There is always something fun and awesome to try!
We all know it… winter is right around the corner but that doesn’t mean you have to quit being active. Give these SIMPLE tips a try to stay active and stay healthy, all year long!
Looking for more at home fitness tips? Then check out DIY Active: “Fit.Food.Life.” and join the DIY Nation!