Yes you can lose weight without special diets, pills, supplements or exhausting gym exercises! All you need do is manage your levels of NEAT. This book will tell you all you need to know about NEAT and how to use it to lose weight.
We all know a well-structured and consistent exercise program combined with a healthful diet can help all of us shed unwanted pounds and achieve our ideal body type. But do we need to push ourselves in the gym each day leaving buckets of sweat on the floor? Do we really have to eat foods that taste like cardboard? Let’s examine how we can successfully combine everyday activity with diet and exercise to burn calories and lose fat.
Exercise and improving overall fitness is vitally important to your health and wellness, as well as your ability to engage in normal activities of daily living (ADLs). Some benefits of exercise include a stronger more efficient heart, reduced risk of heart disease and diabetes, stronger muscles and thicker bones, reduced cholesterol levels, and improved mental health.
However, some individuals believe that just two to three workouts a week will magically shed unwanted pounds from their bodies. Unfortunately these same individuals then become frustrated when it does not happen. Although exercise is vital to our overall quality of life, it is important to understand how exercise impacts weight loss, especially for those just starting a weight loss program. The table presented below provides information on the calories burned through several different types of exercise programs in comparison to the total number of calories we eat each week (1, 2).
We need to burn 2,000 calories each week through physical activity in order to lose weight (3). So, unless your plan involves numerous high-intensity exercise sessions each week, it is unlikely that you’ll achieve your weight loss goals through exercise alone.
Let’s examine how we can successfully combine everyday activity with diet and exercise to burn calories and lose fat.
Consequently, many of us turn to diets as our solution, but it is important to consider the following facts before making such a decision:
A strong motivator of human behavior is the right to choose. When we start to reduce our normal daily caloric intake by more than 30% (e.g., cutting back from 2,200 daily calories to less than 1,540 calories), we start to consciously feel deprived of food and choices, which frequently results in failure to adhere to diet programs for sustained periods of time (4). Reductions of approximately <20% however can usually be implemented without such deprived feelings.
As we age we lose muscle tissue which reduces our ability to function independently. It is estimated that a woman between the ages of 30 and 70 may lose as much as 23% of her muscle tissue whereas a man may lose up to 21 – 22% of his muscle mass during that same time period. In turn, this loss generally compromises our quality of life, progressively preventing us from doing the things we enjoy or need to do as we get older. Choosing to follow a diet without any activity, movement or exercise plan can certainly lead to initial weight loss, but for every pound lost, only 69% of that pound will originate from fat tissue, whereas the remaining 31% will originate from the loss of muscle tissue, something we should all try to avoid (5). This skinny fat approach is certainly not a healthy solution.
Including some form of cardio activity to complement your dietary strategies can also help you lose weight, but again for every pound lost, only 78% of that weight will originate from fat tissue, whereas the remaining 22% will originate from muscle tissue (5).
However, including some form of resistance training (weights, machines, yoga, etc.) on the other hand is the most effective weight loss method as it can preserve almost all your existing muscle as 97 % of the weight loss originates from fat tissue (5), keeping you ‘fit, healthy and functional.’ Furthermore, by preserving or even adding a few pounds of muscle tissue, you can maintain or even elevate your metabolism which helps you burn additional… Read more…