13 May You Can’t Out-Train a Bad Diet
It’s already May but your new year’s resolution to hit the gym 5 days a week still isn’t paying off. You set out your workout clothes each night, wake before the sun and work hard during sweat sessions. Still, the scale isn’t budging.
It’s time to look at what you are putting in your body.
Watch Out for Sugar
Everyone knows that a diet of fast food and soda will derail your fitness goals but you never eat that junk. What do you need to do to get back into your skinny jeans?
A low sugar, nutrient dense diet is the key according to board-certified holistic nutritionist Amy White. She helps her clients by cleaning up their diets and lifestyle.
According to Amy, “when you are 20 you can fake it. You can go to the gym, eat like crap and be successful. But every year as you age your body is going to catch up with you.”
When your goal is to lose weight, the ideal diet and exercise routinewill allow you to burn fat and have lots of energy. To achieve that state you need to get your insulin and glucose levels under control.
You can have high fasting insulin for 15-20 years and never know it. Labs run by your doc when you are complaining about energy may show that everything is just fine because they are only testing for blood glucose levels.
The bottom line is when you notice your body is not responding the same way to exercise, it’s time to keep track of sugars and consume more whole foods.
Playing with Nutrition
Here’s a challenge Amy likes to play with her clients. Measure your sugars for one day. Four grams of sugar is roughly equal to one teaspoon. Read all your food labels and use a food analysis toolto find out how many grams you eat or drink. Pay attention to serving size.
For every four grams of sugar you take in, place a teaspoon of sugar into a jar. By the end of the day, you will have a visual of the amount of sugar you have consumed. “Your body only wants one teaspoon of sugar floating in your bloodstream at any given time,” remarks Amy.
How to Clean Up Your Diet
What should I eat?
This is THE QUESTION but the answer is not so easy. You’ve heard this before but it depends on your goals and many other factors for your health.
According to the 2019 US News best diet rankings, the Mediterranean diet was #1 in the list of best diets overall. They use ratings in seven different categories to determine this ranking but if your goal is fast weight loss this is not the diet for you.
HMRtook the top spot in the list of fast weight loss diets. Have you ever heard of that one? Me neither. Another top contender in this category is the Keto diet. The health profile on both of these wasn’t good because entire food groups are eliminated.
Another trend in dieting is Intermittent Fasting. This wasn’t reviewed by US News likely because it’s more about when you eat than what you eat. “I’m really a proponent of transitioning the body back into 3 meals a day, no snacks,” says Amy.
The Exercise Component
Regardless of what diet you chose the best way to reach your goal is to incorporate exercise. In fact, some proponents of Intermittent Fasting claim to make the most of your fasting metabolism you should workout before eating.
According to Amy Brown, owner of InstaPhysique, it’s not about how long you workout, it’s how you workout. “The body responds to stimulation, and you should focus on proper form and effective intensity…not on how much time you are spending at the gym.”
The best advice is to listen to your body and chose a combination of diet and exercise that works best for you.
JEN THEURIET IS A FREELANCE HEALTH & FITNESS WRITER AT CONTENTBYJEN