Fit & Happy: Eating VS. Exercising "You can't outrun a bad diet!!!"
By: MEREDITH NIXON, March 27, 2014
I have learned through many years of religious workouts and dieting, I am certain that…”You can’t outrun a bad diet!!!” So, if you’re like me, 110% dedicated to your workouts; the sweaty cardio sessions, lifting weights, your daily runs/walks and you're still not seeing results, it’s time to realize, you’re losing the race. Or perhaps you have achieved your goal, but have difficulty maintaining your ideal weight? Either way, it’s time to look at your diet.
Do you find yourself saying things like, ”I exercise so I can eat whatever I want”, or “I exercise because I love pizza and ice cream.” When exercising to lose weight, you simply cannot outrun your fork and spoon by hitting the gym or going for a run. One pound is equivalent to 3,500 calories. If we look at it from both perspectives, diet & exercise, it takes consuming 3,500 calories to gain one pound. Therefore we need to burn 3,500 calories to lose that pound. A lot of eating = a lot of exercising!
Exercise is essential for cardiovascular health, increasing lean body mass to achieve a healthy BMI (Body Mass Index) and is a #1 priority in for one's overall mental and physical wellbeing.
-Assess where you are with your diet by keeping a daily food journal. Multiple studies have proven that something as simple as keeping a journal will double your weight loss.
-Get rid of the junk. Give your kitchen a clean eating make over. Start preparing meals from whole fresh, natural ingredients. Processed foods are not good fuel. Stick with plenty of water, protein, fresh vegetables and fiber.
-Eat smaller portions and more frequently. Portion control is a huge proponent in weight loss and maintenance. Most people don’t realize they're eating 2, 3, even 4 servings at a time! Check nutrition labels and see how much and exactly what you’re eating.
When you are exercising regularly and providing your body proper nutrition, your metabolism will be kicked into high gear. Most likely, this means you are going to be burning through calories faster than ever, leaving you hungrier than ever. Here are a few tips on balancing eating and exercise.
-Snack wisely; choose natural foods that are high in protein, low in fat, sugar and carbohydrates. Try Greek or coconut yogurt, raw veggies, whole-grains, and healthier fat choices, (I.e.) all-natural peanut butter, string cheese, or a handful of nuts and seeds.
-Eat After You Exercise. You absolutely need to refuel your body in order for it to function properly and to see results. Eat a meal that contains both protein and good carbohydrates within one hour of your workout. Try turkey or chicken roll ups, or scrambled egg whites and Ezekiel toast. If you can’t stomach a meal, a protein shake or bar is an excellent option (if you research healthy ones and read the labels).
-Eat your calories…do not drink them. The easiest way to avoid wasted excess calories is to banish high calorie, sugar packed beverages for good! Your liver responds to these beverages by turning extra sugar into fat. Many popular energy drinks, pre-made iced teas and soda contain sugar, artificial ingredients, and coloring. Instead, drink a minimum of 64oz of water a day. Try a water enhancer with no additives, zero calories, etc. for some no calorie flavor. Whatever you do… avoid drinking sugar filled empty calories.
-Pay attention to how you feel Look at your overall performance, strength, endurance, and how you are feeling physically. When you feel your best, your hungriest or times when you don’t feel good. Try adding your exercise and how you feel to your daily journal as well. You may want to consider the guidance of a professional and have help in designing the best most efficient diet and exercise program for you.
Remember, abs are made in the kitchen and strong hearts and positive mental/physical wellbeing are the result of time well spent in the gym! Together you can achieve your optimal health & fitness.
Eat Clean, Train Hard and you’re sure to be Fit & Happy!
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Meredith Nixon is a fitness enthusiast with a passion for motivating and inspiring others.
She uses her personal experiences from achieving her own weight loss goals to understand her clients and motivate them to love themselves and to be happy, healthy and fit. She teaches people how to live a healthy lifestyle and keep weight off forever with life changing results both inside and out.
Since 2007 Meredith has been the sole proprietor of her own health clubs. The Fitness Company for Women in Mashpee, The Fitness Company (coed) in East Falmouth , and most recently, FitCo Weight loss & Wellness Center of Cape Cod.