Diet vs. Exercise, 80% of Weight Lose Is Diet

You can spend half a day every day at the gym. You can spend thousand on gym equipment, but if you don't fix your diet you won't lose the fat. Read the post from VeryWell.com and get the truth from the experts.

Why Nutrition Is Key to Losing Body Fat

By Darla Leal  

You've heard the phrase "you can't out-exercise a bad diet," and this is the bottom line when it comes to maintaining a healthy body. Nutrition and exercise are both important parts to losing fat and gaining strength. Nutritional habits will have a far greater impact on your body composition and physique goals than any other fitness component. When a combination of exercise and healthy nutrition are implemented is when successful body change happens.

Apply a Nutritional Strategy

Sarah Reid/Stocksy United

A person can change their body composition through diet alone without exercise. However, it's the combination of both that provides a complete healthy package. Applying the 80 percent nutrition to 20 percent fitness rule is simply a statement of the importance of nutrition in the equation.

Exercise would not be a complete waste of time without eating healthy, but it would be like swimming upstream not making any headway to changing your body composition. We have all seen the regulars at the gym doing the same thing day-in and day-out for several months or even years without seeing results in fat loss.

The puzzlement can be answered simply in that a low in nutrition diet is holding them back from reaching their fitness goals.

Common Questions

Common questions heard in the fitness industry and addressing fitness goals are “what percentage of my goals will be a result of exercise, and what percentage will be a result of my diet?”

Usual answers would be “they are both important, but percentages can’t really be assigned,” or the well-known “100 percent training and 100 percent diet.” Vague answers like this don't address the big picture, especially to novice trainees starting their fitness journey to physique improvement.

The best answer would be that nutrition has the largest impact on body changes than exercise and tossing all percentages aside.

Nutrition and Exercise Logic

Let’s take percentages out of the equation for now and apply some logic to exercise and nutrition. The norm exerciser may perform three to four weight training sessions and three to four cardio workouts per week, totaling eight sessions per week.

This gives eight opportunities to make a positive change in your body through exercise. That same person eats three healthy meals per day. If knowledgeable in the value of meal spacing, they may eat five to six times per day.

Quick math shows 21 to 35 chances per week to directly and positively impact fat burning and muscle building goals through nutrition.

You Are What You Eat

Utilizing the above example, nutrition is clearly the winner in physique improvement opportunities. In fact at 21 to 35 chances per week to improve body composition through nutrition, the percentage does come in around 80 percent.

This leaves 20 percent of physique enhancement resulting from exercise. The assessment of nutrition versus exercise is pretty accurate given the numbers.

It also indicates if you want to look good, applying 80 percent of your focus to eating right is a necessary component. There is something to “you are what you eat” and how it relates to making positive body changes.

Apply the 80:20 Rule for Results

Have you read success stories of dramatic weight loss? At the forefront of their accomplishments are improved nutritional programs and diets. Some have shared application of drastic food changes and also healthier methods of cooking and eating before starting an exercise program.

This began the journey of their success and adding in the workouts was the bonus that made it all come together. It was important to master a healthy nutrition plan. They also understood it as the largest role in being able to reach fitness goals.

It may be nice to think positive body changes can be made simply by exercising, but that's far from the truth. Applying the 80:20 rule creates the difference and understanding food will be the major player in how you look.

If you really want to lose the extra flab you can get help, I write 4 blogs and I’ve written two E-books. Read some of my other blog posts.

gettingtoahealthyweight.blog
idropped40pounds.wordpress.com
howbaddoyouwanttoloseweight.blogspot.com

blogonweight.blogspot.com

E-books are the easiest and cheapest way to learn about any subject without groping through hundreds of website looking for the material you want.
My first e-book is “HowBadDoYouWantToLoseWeight” and it sells for $2.99 on most online bookstores like Amazon.com, BN.com, iBook, Kobo.com, Scribd.com, and Gardner books in the U.K.

My second e-book is available in the same stores. And on smashwords.com. If you use the smashwords' promotional code You can get my second book for $1.99 (TL96R). Just type in the search line “getting to a healthy weight”.
  

Why I Lost Weight

I was listening to a radio talk show the other day and a caller was talking about a fast food chain. He was criticizing a hamburger chain and said after he stopped eating their food he started to feel better. He started to lose weight, and he said he wasn’t so depressed all day.

So, I started to think about how I felt when I was heavy and it did feel depressing. I didn’t like the way my clothes fit, I felt self-conscious. I felt like people were staring.  I didn’t like eating with others. I had this lonely feeling. That was then and this is now. Today most people are overweight so a person can have that sense of well-being because their friends are the same as they are. Being overweight has become the new normal.

So, what’s wrong with that? Well, the problem is your health. When you’re a young adult, carrying around extra weight doesn’t bother you. You can still be active and in most cases you still have control of your blood pressure, blood sugars, cholesterol and other vitals, so you’re not worried about your weight. But as you get older and see the doctor more often, that’s when you find out what effects the extra pounds have had on your body.

Extra pounds, especially belly fat, will age your body and your organs beyond your real age. You end up being a middle age person in a body that’s 10 years older than you. You will actually shorten your life, the more extra pounds you have, the shorter your life. The extra weight that you put on throughout your adult life is extra strain on your joints and organs. Your organs don’t keep growing just because you gain weight when you reach your adult size, usually age 18 to 22, that’s as big as your joints and organs will ever be and the extra weight will just wear them out.

Monitor your weight  regularly and see a doctor if your overweight. Being overweight will also cause diseases like cancer or diabetes just to name a few. And it's not just about your weight; having too much belly fat is dangerous to your health. You don't have to be overweight to have too much belly fat. More important than your weight, is the size of your waistline. The distance around your waist should be half your height. I'm 70 inches tall, my waist should measure 35 inches, no more. Every extra inch you add to your waist will shorten your life.
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If you really want to lose the extra flab you can get help, I write 4 blogs and I’ve written two E-books. Read some of my other blog posts.
gettingtoahealthyweight.blog
idropped40pounds.wordpress.com
howbaddoyouwanttoloseweight.blogspot.com

blogonweight.blogspot.com

E-books are the easiest and cheapest way to learn about any subject without groping through hundreds of website looking for the material you want.My first e-book is “HowBadDoYouWantToLoseWeight” and it sells for $2.99 on most online bookstores like Amazon.com, BN.com, iBook, Kobo.com, Scribd.com, and Gardner books in the U.K.
My second e-book is available in the same stores. And on smashwords.com. If you use the Smashwords' promotional code You can get my second book for $1.99 (TL96R). Just type in the search line “getting to a healthy weight”.

  

The Flaws Of Dieting

We make several mistakes when we try to diet. In general, when a person decides to go on a diet they only have the one goal in mind. "Lose some weight so I can get into my clothes, or maybe because your doctor wants you to lose weight. Those people usually starve themselves to lose and then a few months later gain it all back and sometimes even more.

The other flaw in dieting is that we usually never make any permanent changes. We don’t actually intend on making permanent change or even if we do we pick these diet plans that are impossible to do for the long term because the sacrifice is too much. For Instance, and this one is the most common. We start to skip meals because we know we have to cut calories and this seems to be the easiest way. Big mistake, you have to eat every few hours and you can’t skip eating. The secret is to eat food that will help you lose fat.

Normally, we eat food that puts on fat. Even if you think your eating healthy, you add sauces, gravies, or dressing that create a calories nightmare. Even drinks like a regular soda with your meal will alter your metabolism and you end up storing more sugar and carbs from the food you're eating.

The only way to successfully slim down and stay slim is to totally change everything you’re doing now.
You want to eat small meals every 3 hours ( 5 per day) starring with breakfast the first hour you’re out of bed and every 3 hours after that. You can never skip a meal and you should eat about the same calories every time (300 to 350 calories). Do not drink your calories, do not eat processed or manufactured food. Salted nuts are not really manufactured but some people do buy raw nuts. Salted nuts are not very good for weight loss because you’re getting too much salt. Keep your portions small (a small hand full).
Do not buy frozen food, do not buy canned foods.

Do eat seafood and white meat poultry. Eat no animal meat except for lean steak (3 oz.) about twice a month. No dairy except non-fat Greek yogurt. I know this sounds very strict. The food pyramid above shows you all your choice. After you're getting used to the size of your 5 meals you can stop counting calories. Remember to drink the water especially with meals. I’ll say this again, Don’t drink calories. Most dieters are drinking half of their daily calories. This is the big reason that most of us underestimate their calorie intake.

Losing weight is about the food you're eating. Some foods will cause you to gain weight and some will help you lose weight. If you follow the recommended foods on the food pyramid and avoid the other foods, you will lose weight. But this is not a temporary change in the way you eat. This will be your new meal plan for many years to come.

If you decide to return to prepared foods and bottled or can drinks the weight will return and you’ll start to feel sluggish and the fat will start to accumulate around your waist. Remember you can buy the best foods but it’s about the way you prepare your food that causes you to store body fat.

If you really want to lose the extra flab you can get help, I write 4 blogs and I’ve written two E-books. Read some of my other blog posts.

gettingtoahealthyweight.blog

 idropped40pounds.wordpress.com

howbaddoyouwanttoloseweight.blogspot.com

blogonweight.blogspot.com

E-books are the easiest and cheapest way to learn about any subject without groping through hundreds of website looking for the material you want.

My first e-book is “HowBadDoYouWantToLoseWeight” and it sells for $2.99 on most online bookstores like Amazon.com, BN.com, iBook, Kobo.com, Scribd.com, and Gardner books in the U.K.

My second e-book is available in the same stores. And on smashwords.com. If you use the Smashwords' promotional code You can get my second book for $1.99 (TL96R). Just type in the search line “getting to a healthy weight”.

How To Lose Weight On 5 Meals A Day

I found this post on HealthNet.com and wanted to reblog it because this Chef thinks like me. This is the way I lost my weight. Read the following and believe me it works.

I'm a chef (and a mom). You might think that eating frequent meals wouldn’t be an issue.

I understand the concept: Five small meals a day takes the edge off your appetite, evens out blood sugar levels, and keeps your energy steady. But I confess: I don’t always eat this way.

Although my fitness trainer encourages me to eat healthy food every few hours, my meals usually look like this: coffee, a bit more coffee, lunch at 3 p.m., dinner at 9 p.m. I start over again the next morning. This is called "eating when you want and whatever you want".

When I decided to change this habit, I found that doing these five things helped:

1. Plan ahead. Five meals a day equals breakfast, lunch, dinner, and two snacks. To do this right, you need to plan what you’ll eat every day for each “meal.” And you need to schedule eating every 2 to 3 hours.
2. Stock up. Face it: You’re going to grab whatever food is closest. So stock up on veggies, fruit, healthy carbs, lean proteins, and low-fat dairy products such as milk, yogurt, and cottage cheese.
3. Go for taste. Choose snack foods that will sustain you and taste good. Remember, healthy food can be satisfying.
4. Whip up a smoothie. Blend fruit, milk, yogurt and a little honey for a sweet filling snack packed with vitamins, fiber, protein, and calcium.
5. Combine carbs and protein to stay full longer. Try whole wheat toast with peanut butter or a hard-boiled egg; whole-grain pasta with olive oil and cheese; or oatmeal with fruit, milk, and honey. Or make yourself a big pot of soup (like my Tuscan chicken soup) to heat up for lunches or snacks.

It's a good plan but it's a little more complicated than that. For breakfast, you want 12 grams of protein with whatever you're eating. I eat 2 eggs and toast with peanut butter or some lean meat. No processed meat, like ham or sausage. You might prefer a protein shake. I make a shake when I have no time to eat. Almond milk and a banana, a serving of the protein powder and blend it for a few seconds, pour it in a glass or commuter cup and go. Your other four meals should all be about 300 calories. Space out the other meals about 2 0r 3 hours apart and don't skip a meal. 

The idea is if you eat healthy all day you won't get hungry. After the 5th meal, it should be about 6 p.m. and that's where you want to stop eating. No late night snacks. You want to eat the last time 3 or 4 hours before bed. If you are a person who stays up late you might want to try 6 meals a day. Just stick to 300 calories per meal.

If you really want to lose the extra flab you can get help, I write 4 blogs and I’ve written two E-books. Read some of my other blog posts.

gettingtoahealthyweight.blog
idropped40pounds.wordpress.com
howbaddoyouwanttoloseweight.blogspot.com

blogonweight.blogspot.com

E-books are the easiest and cheapest way to learn about any subject without groping through hundreds of website looking for the material you want.
My first e-book is “HowBadDoYouWantToLoseWeight” and it sells for $2.99 on most online bookstores like Amazon.com, BN.com, iBook, Kobo.com, Scribd.com, and Gardner books in the U.K.

My second e-book is available in the same stores. And on smashwords.com. If you use the Smashwords' promotional code You can get my second book for $1.99 (TL96R). Just type in the search line “getting to a healthy weight”.

  

Are Canned Foods Healthy?

I loved Popeye cartoons when I was a little kid. Heck, I still do, and I’m not ashamed to shout it from the rooftops. This is why, when my mom popped open a can of spinach as a “healthy” side for dinner, I’d wolf it down and dance around flexing my bicep muscles like the Sailor Man himself. Something about that delicious, salty flavor just spoke to me, and the not-so-subtle advertising certainly worked magic on my impressionable little brain. 

Later on down the road, when presented with actual, fresh spinach, I was flummoxed. What happened to the salty goodness (not to mention slimy appearance) I’d always treasured? My world was rocked when I found out that vegetables, when done properly, don’t taste like they’ve been hosed down with concentrated sodium. Before you get too down on my parents, remember that this was back in the 1980s when people were still allowed to smoke on airplanes. Research simply hadn’t caught up with the times on many fronts.

Unfortunately, most of us struggle with what food companies want us to believe regarding nutrition, versus what’s actually true. Even if you (like me) adore canned food, there’s really no good reason to keep up the habit because there are so many better and equally easy alternatives. Do these excuses sound familiar?

But... canned veggies have to be healthy because they’re vegetables: Even canned veggies do retain some nutritional benefit, but it pays to read labels, especially when sodium is involved. “We hear a lot about calories, fat, and sugar, but sodium is a major problem in the American diet,” says Wendy Palmer, MS, RD, LD. “This is primarily because the American diet is very high in sodium, especially our abundance of ready to eat, fast food and restaurant foods.” Centers for Disease Control & Prevention (CDC) reports that too much sodium causes hypertension, which affects a startling one in three adults in the United States. Pretty much all experts agree that something has to change regarding sodium intake because hypertension is no joke.

Hypertension means high blood pressure

Nearly one-third of all American adults have high blood pressure. High blood pressure is when your blood pressure is higher than normal for an extended period of time. Most people with high blood pressure do not know they have the condition until it is discovered by a doctor.

The prevalence of high blood pressure increases with age, with 65% of men and 75% of women having high blood pressure after the age of 64. 

People over the age of 55 with normal blood pressure have a 90% risk of developing hypertension in their lifetime.

When you have high blood pressure, your heart is working harder than normal to pump blood through your body. This is something you can’t feel. In fact, high blood pressure is commonly called a “silent killer” because it usually has no noticeable symptoms. Despite the lack of symptoms, untreated high blood pressure can lead to a greater risk for stroke or heart attack. That is why frequent blood pressure monitoring is vital.

Take your health problem serious. Pills are not the real answer. Changing your diet is the answer. Talk to your doctor about your blood pressure.

If you really want to lose the extra flab you can get help, I write 4 blogs and I’ve written two E-books. Read some of my other blog posts.

gettingtoahealthyweight.blog

idropped40pounds.wordpress.com

howbaddoyouwanttoloseweight.blogspot.com

blogonweight.blogspot.com

E-books are the easiest and cheapest way to learn about any subject without groping through hundreds of website looking for the material you want.
My first e-book is “HowBadDoYouWantToLoseWeight” and it sells for $2.99 on most online bookstores like Amazon.com, BN.com, iBook, Kobo.com, Scribd.com, and Gardner books in the U.K.

My second e-book is available in the same stores. And on smashwords.com. If you use the smashwords' promotional code You can get my second book for $1.99 (TL96R). Just type in the search line “getting to a healthy weight”.
 

Have You Hears Of The "RAW FOOD DIET"

This was first published on WebMD and I'd like to add that some vegetables will actually release more antioxidants if they're cooked, like tomatoes.

The Promise

Your oven gets a rest on this diet. You'll mostly be eating raw fruits, vegetables, and grains.

There's been lots of talk lately about eating raw foods. I understand and that's why most recipes don't boil foods anymore. They claim all the nutrition ends up in the water you throw out. 

The idea is that heating food destroys its nutrients and natural enzymes, which is bad because enzymes boost digestion and fight chronic disease. In short: When you cook it, you kill it.

Some fans of raw food diets believe cooking makes food toxic. They claim that a raw food diet can clear up headaches and allergies, boost immunity and memory, and improve arthritis and diabetes. To take this one step further, Some believe that modern pots and pans cause a lot of our health problems. Example, cooking in Aluminum cook ware and cookware that has a coating inside.

What You Can Eat and What You Can't

Think uncooked, unprocessed, mostly organic foods. Your staples: raw fruits, vegetables, nuts, seeds, and sprouted grains. Some eat unpasteurized dairy foods, raw eggs, meat, and fish. I will eat Sushi but I don't  know about raw meat. Meat contains chemicals like growth hormones that are feed to cattle. Your food can be cold or even a little bit warm, as long as it doesn’t go above 118 degrees.You can use blenders, food processors, and dehydrators to prepare foods.

Level of Effort: High

You may need to ramp up your kitchen skills. Eating out can be tricky, and if you go organic, you may need to go to specialty stores for a wider selection than your usual grocery store.

Cooking and shopping: Prep work can be extensive. Many raw food fans become experts at blending and dehydrating foods. Some germinate nuts and sprout seeds. I'm not that into it, but I do believe you can buy all you need in specialty stores. A raw food diet will give you a lot of fiber so You won't eat as much as you think. You want to buy foods in small amounts and shop more often. People on this diet will usually take supplements usually protein power along with others. This is for the organic crowd so you'll be drinking mostly water and maybe wine on occasion. 

Because some uncooked and unpasteurized foods are linked to food-borne illness, you’ll need to wash your food thoroughly and be extra careful with risky foods like sprouts, raspberries, unpasteurized juices, green onions, and lettuce.

Dy of us.ue to the risk of food poisoning, a raw foods diet isn't recommended for pregnant women, young children, seniors, people with weak immune systems, and those with chronic medical conditions like kidney disease.

My opinion is that there is merit to the idea that raw foods are healthier but If you have to buy food, it might be best if you cook it. If you grow your food that's different.  I was raised on a farm and we grew all our fruits and vegetables. We knew the cow next door personally and didn't worry about the milk. The point I'm trying to make is that we ate much of our food raw and it never was a health problem for any of us. But that was 50 years ago, today's different. Most of our fruit and vegetables come from other countries and we don't know what happens between picking and the grocery store.  It's a good idea not to take any chances with your food.

If you really want to lose the extra flab you can get help, I write 4 blogs and I’ve written two E-books. Read some of my other blog posts.
gettingtoahealthyweight.blog
idropped40pounds.wordpress.com
howbaddoyouwanttoloseweight.blogspot.com

blogonweight.blogspot.com

E-books are the easiest and cheapest way to learn about any subject without groping through hundreds of website looking for the material you want.

My first e-book is “HowBadDoYouWantToLoseWeight” and it sells for $2.99 on most online bookstores like Amazon.com, BN.com, iBook, Kobo.com, Scribd.com, and Gardner books in the U.K.

My second e-book is available in the same stores. And on smashwords.com. If you use the smashwords' promotional code You can get my second book for $1.99 (TL96R). Just type in the search line “getting to a healthy weight”.

Adult Obesity Rates Are Still On The Rise

Great post, read it closely, you don't want this in your future. This blog post was first on WebMD.com. Because Obesity is the source of most of our health problems, this is a most read.

Although obesity rates continued to climb among U.S. adults over the past decade, they stabilized for children and teens, federal health officials reported Thursday.

More than 36 percent of adults and 17 percent of America's kids were obese between 2011 and 2014, said researchers from the U.S. Centers for Disease Control and Prevention. These are the latest years for which national statistics are available.

Analyzing weight trends since 1999, researchers found the ranks of obese adults have swelled significantly in the last 10 years.

Adult obesity rates climbed from slightly over 32 percent in 2003-04 to almost 38 percent by 2013-14, said lead researcher Cynthia Ogden, an epidemiologist in the CDC's National Center for Health Statistics.

Among youths aged 2 to 19, she said, 17.2 percent of children were obese in 2014, compared with 17.1 percent in 2003. "There is basically no difference [in the obesity rate in this group]," she said.

Obesity is a major cause of chronic disease, including heart disease, cancer, stroke, diabetes, dementia and arthritis, said Dr. David Katz, director of the Yale University Prevention Research Center, in New Haven, Conn.

"Where there is a high prevalence of obesity, there are high rates of preventable chronic disease," Katz said.

Widespread efforts to encourage people to eat healthy and exercise may be having a positive effect, Katz said.

"But we will not really know if these are working until obesity rates and the rates of related diseases dip decisively," he said. "While there is some encouragement in these new data, clearly, we are not there yet."

• More women (about 38 percent) were obese than men (about 34 percent). No gender difference was observed among children and teens.
• Obesity was higher among middle-aged (about 40 percent) and older (37 percent) adults than younger adults (about 32 percent).
• More whites, blacks and Hispanics were obese than Asians.
• Nearly 9 percent of preschoolers were obese, versus more than 17 percent of kids aged 6 to 11. 
• Among teens, more than 20 percent were obese.Adult obesity was defined as having a body mass index (BMI) of 30 or more. BMI is a calculation of body fat based on height and weight. For example, someone 5 feet 9 inches who weighs 203 pounds or more has a BMI of 30. Among youth, a BMI in the 95th percentile or higher for their age and sex was deemed obese, the CDC said.Katz, who is also president of the American College of Lifestyle Medicine, wasn't overwhelmed youth obesity statistics. "Stable obesity rates over much of the past decade is the proverbial glass half-full or half-empty, depending on one's perspective," he said.The glass is half-full because stabilization is an improvement over obesity increases seen for decades, he said. "The glass is half-empty, because stable rates are not falling rates, and obesity prevalence remains alarmingly high," Katz said.What's unclear, Katz added, is whether stable rates mean the obesity epidemic is being treated effectively or that everyone who is vulnerable to obesity is already obese. "I suspect a bit of both [is true]," he said.
• WebMD News from HealthDay
  
  

  If you really want to lose the extra flab you can get help, I write 4 blogs and I’ve written two E-books. Read some of my other blog posts.
  gettingtoahealthyweight.blog
  idropped40pounds.wordpress.com
  howbaddoyouwanttoloseweight.blogspot.com

  blogonweight.blogspot.com

  
  

  E-books are the easiest and cheapest way to learn about any subject without groping through hundreds of website looking for the material you want.My first e-book is “HowBadDoYouWantToLoseWeight” and it sells for $2.99 on most online bookstores like Amazon.com, BN.com, iBook, Kobo.com, Scribd.com, and Gardner books in the U.K.
  My second e-book is available in the same stores. And on smashwords.com. If you use the Smashwords' promotional code You can get my second book for $1.99 (TL96R). Just type in the search line “getting to a healthy weight”.