High Quality Diets vs Exercise.
April 5, 2014 Admin 0
Unless you have been living under a rock, in a remote cave system, or locked in an endless housebound spiral of reality TV and junk food, you will be aware that there are two main things that are cited as promoting weight loss ; eat better and exercise more. Losing weight, specifically fat, is something of a paradox in itself. Whilst the general idea of reducing body fat can be straightforward and yield good results, it can also be endlessly complicated, sometimes unnecessarily so. Before you even consider exercising or trying to lose fat by adjusting your diet, you must acknowledge the fact that what you do may not offer the results you envisage.
The fat you hold on your body can be broadly catagorised into two things ; subcutaneous (under the skin) and visceral fat. Subcutaneous fat is generally used as an energy source and can be stored more or less anywhere on the body. The regions where it accumulates the most differ between individuals and also between genders. Visceral fat (sometimes incorrectly referred to as ‘belly fat) isn’t stored under the skin and is located around the internal organs and around the intestines. Is it considered that visceral fat increases the risk of things like cardiovascular disease and diabetes because its accumulation is a result of metabolic syndrome or at least a good indication of the initial stages. Belly fat, although for a long time considered visceral, can also be subcutaneous. As an examination would rely on using a CT scan, determining which proportion of belly fat is visceral and which isn’t, it is prohibitively expensive.
To reduce body fat, most approaches centre around a negative energy balance, i.e you burn more calories than you consume. As subcutaneous fat can readily be used as an energy source, this can, at least initially be an effective approach, particularly when combined with a good eating plan if you are already reasonably lean. Examples include bodybuilders and athletes who hold relatively little extra fat, but too much for their particular athletic endeavour.
To remove visceral fat, a different approach is required. If the person wanting to lose body fat has become obese due to metabolic dysfunction, approaching the issue by increased energy expenditure alone is likely to yield very little results. Such poor results often lead those who embark on weight loss/exercise programs to see very little change and to quit. The key to losing fat weight once you are obese is to focus on the cause of the issue in hand. Usually, even in the case of extremely active people who eat poorly, diet is to blame. Refined sugars, processed starches, fruit juices and other junk foods are capable of damaging the metabolism in such a way that traditional weight loss diets are largely defunct.
The strongest challenge facing those with high levels of visceral fat is reducing this before the body will respond well to exercise and even a reduction in calories. One of the most surprising aspects of changing the diet to most people, centering round the ‘calorie myth’ is that you can change your diet, maintain the same calorie intake and lose weight. No longer are calories themselves the key factor in storing fat, burning fat or being fat. To illustrate, a person who is eating something similar to a maintenance level of calories, but largely made up of sugars, including fructose and HFCS, other refined carbohydrates and general junk food can likely expect to lose weight. Usually through body fat reduction by following something like the Nordic diet (or similar) and actually be eating more calories each day.
Such is the effect of junk foods on damaging the metabolism and leading to such conditions as metabolic syndrome. The large proportion of obese individuals exhibit insulin resistance. High levels of visceral fat have been associated with causing insulin resistance for some time, but the actual reason this occured has remained unclear. Certain hypotheses have considered a link between a release of non-esterified fatty acids into the portain vein. This release would have direct effects on metabolism. Visceral fat has been shown in many studies to exhibit a high rate of lipolysis compared with subcutaneous fat deposits. When this occurs, lipid deposition in adipose tissue is increased and utilisation of lipids for energy is also prohibited.
The ingestion and metabolism of foods such as HFCS and deficiencies in certain nutrients take a priority over planning an exercise schedule. By undertaking an exercise program whilst still damaging your metabolism by eating junk foods (this includes things touted as healthy such a fruit juice) you are going to experience some benefits from an increase in fitness, but largely not facilitating fat loss. Exercise does increase insulin sensitivity, but a damaged metabolism from consuming a poor diet is likely to be in a constant state of hunger. Many individuals who embark on exercise plans whilst still consuming poor diets, often report on gorging themselves on extra calories as the benefits to blood sugar levels, insulin sensitivity and fat metabolism are lost on a body in a state of metabolic discord.
The correct approach to fat loss, particularly in obese individuals is to optimise the diet. If you have not done already, consider reading the article on Metabolic Syndrome and Fructose within this site. These can be found here and here. In fact this site is a rich resource of articles on improving your diet, ranging from what sorts of water you should be chugging and what foods are worth eating.
Tags: acids, adipose, athletic, belly, bloated, bodybuilding, buster, calories, chubby, exercise, fat, fatty, fiber, fibre, Fructose, gain, gut, hfcs, lipid, myths, obesity, overweight, ripped, shredded, subcutaneous, syndrome, triglyceride, visceral, X