The biggest lie in the exercise world is the one told to yourself.
You workout to eat what you like…because you burn the #calories of that thing you like to eat, right? You burn so much that otherwise you think you’d pork yourself up into an obese oddball.
Sorry, the math doesn’t work out. The science doesn’t work out. And you? You don’t work out enough.
What this always translates into is this “I am going to go jog for a few miles to burn off my twinkie consumption.”
Do you really think that your little jog is going to do it? You burn maybe 100 calories per mile. Your beer is 100 calories. Your nachos are 500. That twinkie is 200. You ate 3 of everything. Congratulations, you now need to run a marathon.
Of course, luckily for all of us, that’s not how it works. The body is not a battery, fat is not stored or discharged whenever you eat less than or more of your daily consumption of calories.
You may say “But Michael Phelps eats 6,000 calories a day and he’s ripped!”
Consider that, he is an olympic level athlete practicing in beast mode for 6 hours a day. The thing is, you need to put in 4 hours of effort to have that sort of calorie in-calorie out relationship. But you are not going to be working out at full speed for 4 plus hours a day, are you?
That’s why models and professional athletes look the way they do. And really, when you see a picture of someone in a workout magazine running or doing an exercise, it’s a model. And that model probably did weight training and body building combined with nice genetics and careful dieting to get to be that way. Thus, you can see normal looking people running marathons because, duh, the marathon did not magically wipe out their fat stores.
So, when you are presented with an image of a good-looking in shape person doing the exercise you’re being sold on (usually running, but maybe also some sort of ab-exerciser), know that that person was chosen because they already looked healthy and in-shape.
No. You will go to the gym and waste time there or go on a light cardio exercise and waste time doing that. And if you start jogging too much, you can end up burning off your body’s protein before it even gets around to burning fat. How unfair is that?
Let’s cut to the chase. You don’t want to get fat or you want to lose fat but you want to eat like a normal person.
Let’s cut-cut to the chase. You will always have to watch what you eat if you don’t want to get fat.
So, is there any good news?
Yes, because what you have to watch yourself eating is quite simple and easy to give up, leaving you with so many other tasty options. And really, what you really want is the freedom to enjoy your life. So what do you mean you work out to eat whatever you want?
With just a little bit of knowledge, you can control how you exercise so as to maximize your time doing it.
You can also control what you put in your mouth, so that you enjoy what you eat and you get the satiated feeling you demand.
Luckily, since the body is not a battery, you can eat a little more and not gain weight. It’s all in what you eat. Indeed, just because you eat more than a certain number of calories may mean that you feel more energetic and burn more calories…or you simply don’t absorb them. On the other hand, having a calorie deficit doesn’t magically suck the fat out of your fat cells. You may simply become less active that day, thereby burning less calories.
Here is the simplest way to eat what you want. Skip the fructose, lose that sweet tooth. Eat anything else.
Indeed, science is learning that fructose is an appetite stimulant, as well as a driver of insulin.
Glucose, but not fructose, suppresses brain activity in regions that promote the desire to eat, whereas fructose feeding may promote overeating through its inability to effectively suppress food-seeking behavior, the scientists found.
That first step will put you most of the way to where you want to be. After you subtract that one carby deathtrap from your life, the rest of the things you need to do will fall into place. We know that carbs will make you hungry and produce insulin, insulin that will fatten up your fat cells. But most people aren’t willing to get rid of carbs, so you may as well get rid of the world of the worst.
Once the carbs are under control, then other things begin to happen. You eat less because you aren’t driven by hunger pangs. You may even decide to start intermittent fasting. But the first step is to get rid of the bad carbs.
And by getting rid of the bad carbs, it’s important to note that fat, salt, protein, and everything else you’ve been told to avoid is back on the table.
So eat that hamburger, which is what you really wanted in the first place. Eat those wings. Eat those nachos. Just learn to hold back on the fructose and other high glycemic index carbs. And then you can truly eat what you want.
Shorter lesson: You can eat what you want as long as you don’t want to eat candy bars, ice cream, sugary cereals, and soda. Yes, fructose is found in high fructose corn syrup, so you better watch out.
Indeed, the sugar in the junk food you should avoid (but still have a great life with great food avoiding) is what will kill you. Consider that drinking a soda is apparently 10 times worse for you than being obese.
“Each 150 kilocalories/person/day increase in total calorie availability related to a 0.1 percent rise in diabetes prevalence (not significant), whereas a 150 kilocalories/person/day rise in sugar availability (one 12-ounce can of soft drink) was associated with a 1.1 percent rise in diabetes prevalence.” Thus: for every 12 ounces of sugar-sweetened beverage introduced per person per day into a country’s food system, the rate of diabetes goes up 1 percent. (The study found no significant difference in results between those countries that rely more heavily on high-fructose corn syrup and those that rely primarily on cane sugar.)”
Of course, that also requires you to realize that there are other big lies out there, namely that “healthy fruit juice” is filled with the stuff, even more so than soda.
WHETHER FRUIT JUICE is “100 percent juice” or not is almost beside the point — both kinds are loaded with sugar and calories. If it’s “100 percent juice” the sugar is from the fructose that’s naturally present in fruit; if it’s “10 percent juice” (or 20 percent, or whatever), most of the sugar is in the form of high-fructose corn syrup. Snacking on sugary beverages all day long, whether they’re soft drinks or fruit juice, is not a good thing, for kids or adults. Over-consumption of sugar contributes to obesity and diabetes.
So, now you know and now you can enjoy your workouts and your food.
And yes, that includes avoiding the donuts.