Foodist: Using Real Food and Real Science to Lose Weight Without Dieting by Rose Darya Pino

Author:Rose, Darya Pino
Language: eng
Format: epub
Publisher: HarperCollins
Published: 2013-05-07T04:00:00+00:00

Exercise hasn’t gotten much love lately in the world of weight loss. Most studies have shown that exercising more doesn’t lead to a significant drop in body weight, largely because it increases hunger and people make up for the lost calories with more food. But that doesn’t mean exercise isn’t important for your health (some would argue it’s the most important) or even how you look. Although you can certainly hit your ideal weight by tinkering with your diet, adding exercise will make the difference between looking good and looking (and feeling) amazing. If your healthstyle is important to you, physical activity is a must.

OH, NEAT!

Fitness doesn’t need to start at the gym, so don’t worry if you’re not the sweating type. In fact, all the little, seemingly extraneous movements you do each day can add up to burn far more calories and have a more positive impact on your overall health than a daily gym trip. The latest research has shown that being sedentary by sitting for long stretches of time throughout the day increases your risk of several chronic diseases, even when formal workouts are part of your schedule.1 In other words, too much sitting around is not the same as too little exercise—it’s much worse. The way to avoid this is to be more active, and not just while you’re wearing spandex.

Scientists refer to the activity you do while moving around each day as nonexercise activity thermogenesis, or NEAT. Activities that qualify as NEAT include doing dishes, taking a shower, planting a garden, playing with your kids, shoe shopping, chopping vegetables, taking the stairs, punching your little brother, getting the mail, walking to the bathroom, fidgeting, toe tapping, dancing a jig, walking the dog, and even just standing up. NEAT is win-win for busy and lazy people alike, and the more of these small activities you do, the better. Unfortunately, so many jobs require spending long hours in front of the computer* that very few of us come close to our recommended activity level.

Small actions are easy to forget, but this is good news. That it is so easy to add or drop certain activities from your schedule means burning a few extra calories doesn’t need to be a chore—in fact, you will hardly notice. All you need to do is build a few simple habits that work some extra movement into your daily routine. Avoid elevators and escalators like the plague, walk to lunch or between floors in your building, do chores more enthusiastically at home, and park farther away in the lot. Just standing up more to get a glass of water or use the restroom* can make a difference. Little activities like these add minuscule amounts of time to your tasks, but contribute significantly to your health.

Unlike structured, high-intensity exercise, walking and other low-intensity movements don’t make you hungrier. There’s good evidence that increasing your daily activity can burn hundreds of extra calories each day and may be one of the most effective ways to impact your energy balance (i.

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