Today, a friend of mine, Dr Robert Maki is going to provide some great insights and tips to weight loss, and provide thoughts on whether nutrition or exercise is more important in the role of weight loss. I want to thank Dr. Rob for taking the time to write this post so that we can learn how to lose weight and stay fit. For those that are running for weight loss, you may be surprised by the answer to the title of this post, and will definitely benefit from this information.
There is a great deal of debate concerning the best type of exercise for weight loss. Every doctor, personal trainer and fitness expert has a different opinion. Some recommend slow and steady cardio like running, some suggest interval training, and others advocate lifting weights. In some respects, they are all right.
However, when getting started and deciding on the best type of exercise to reach your goals, the first thing you should do is focus on your nutrition. The results you get from any type of exercsie is 80-90% related to your diet and only 10-20% of the actual activity.
With new clients in my office, I have them focus on dietary and lifestyle modification for the first, before they even begin to exercise. Making significant dietary modification and beginning an exercise regimen at the same is a lot of change right away, which can easily make us feel overwhelmed. If the overwhelm is significant, then by default we stop the new behavior and revert back to old behaviors because it is comfortable and feels more familiar.
Giving some early attention to your nutrition will form a solid foundation and help you see results faster. Below is a short list of 7 weight loss tips that will improve your exercise performance and help you reach your weight loss goals as quickly as possible.
1. Do not restrict calories:
Intentionally restricting calories while exercising will actually promote eventual weight gain by slowing down metabolism and increasing cravings for sugar and refined carbohydrates. You need energy to fuel your exercise, so focus on the type of foods you consume as opposed to the amount of food. The majority of your daily diet (80%) should consist of high quality protein, vegetables and fruits.
2. Eat 5-7 small meals daily:
Eating small frequent meals will keep blood sugar levels balanced, increase metabolism and help to maximize energy and minimize cravings.
3. Eat breakfast everyday:
This will prime your metabolism for the rest of the day. Make sure you consume a good source of protein for breakfast such as eggs, Greek yogurt or breakfast meat like turkey bacon.
4. Eat lots of plants:
Eat plenty of veggies, high fiber fruit like apples and pears and some grains such as brown rice or quinoa. These are excellent options to give your body the fuel it needs to burn fat and maximize performance.
5. Consume “good” fats everyday: (flax oil, cod liver oil, olive oil)
Don’t be afraid of fat!!! Consuming good fats will boost your metabolism, minimize sugar cravings and help your body burn fat more efficiently.
6. Limit sugars and refined carbohydrates:
(high fructose corn syrup, pasta, breads, cereals, bagels, crackers, chips, fruit juice, soda (even diet soda), etc.)
These types of foods cause your body to release excessive amounts of insulin, which promotes fat storage and will inhibit your body’s ability to burn fat.
7. Limit alcohol consumption:
Consuming any type of alcohol on a frequent basis will inhibit your body’s ability to burn fat and sabotage your progress. Keep your consumption to 1-2 drinks per week.
About the Author:
Dr. Robert Maki is a Naturopathic Physician who specializes in weight loss and other hormonal related problems such as Diabetes and thyroid issues. He has a private practice in San Francisco, CA and maintains a blog at www.drrobertmaki.com. He is also the co-host of a healthy weight loss podcast listed in iTunes called “The Dr. Rob Show.”