Friday, May 11, 2012

Exercise Won't Make You Lose Weight - 3 Bite Rule

There is no question in my mind that we are what we eat. Of course exercise is good for you but it won't make you lose weight ... especially if you are rewarding yourself with something to eat afterward.

Think about it ... if a woman who is 130 pounds spends half an hour on the treadmill running 5mph (a 12 minute mile) she will burn 236 calories, but if she stops at Starbucks for a medium size, 16 oz caramel macchiato, she consumes 240 calories and there goes her work out! Also, many people believe that by exercising one area of the body that they can get rid of the fat there. While ab exercises tone and strengthen the muscles of the stomach, it will not remove the outer layer of fat that is covering the muscle up - you need to lose weight allover to do that.

We all pretty much know that in order to weigh less, we need to eat less. To lose weight you need to cut your calorie intake so it is less than the calories you burn. One pound of stored body fat is equal to 3500 calories, so you need to create a 7000 calorie deficit to lose 2 pounds. (It would take 15 hours of running or 30 hours of walking to do that for a 130 pound person)

Stop beating yourself up about not having time to get the gym and start watching what you put on your plate to get your metabolism into bikini mode. Before you take another diet trip to South Beach or sign on for the Cabbage Soup, Lemonade or Cookie Diet remember that it's all about calories. If you cut 500 calories out of your life each day, you can expect to lose one pound a week...the sane, safe and sensible way!

Overwhelmed? Start with a simple rule that I sometimes follow when the scale is tipping up - The 3 Bite Rule! Whatever you're serving for dinner, whatever is on your plate, pizza, cupcakes, or cheese ... Have it, but just 3 bites. It will make you feel that you've indulged and satisfied your craving by tasting the flavor but not feeling guilty about totally busting your diet goals. It helps to add a full glass of water before "biting" to feel fuller. Remember, It's called willpower for a reason - if it were easy everyone would be a size 4!

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  1. Good Share! Some really valuable information here. Thanks for sharing your knowledge. Look forward to reading more of your articles. Voted up!

  2. Hi Shelley! I'm also trying to lose a bit of weight but isn't the 3 bite rule a little too extreme? Shouldn't there be a good balance between healthy, realistic eating habits and exercise rather than solely focusing on a calorie-restricting diet?

    1. Definitely, body2heart. All things in moderation. Working out, whether it be cardio, aerobics, or weight lifting, is always a perfect combination with smart dieting to kick your metabolism into gear, and get best results. If you are trying to lose weight, and become more tone, eat less calories and less carbs, and do low weight, high repetition workouts. If you are trying to gain muscle, eat high protein and carb diets, and do heavy weight, low repetition workouts. It's alway good to feel good! Keep it up!


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