Weight loss is 80% diet and 20% exercise - diet is what counts
We have been fooled into thinking that weight loss is all about exercise. Yes, exercise is very important for longevity and health in a million different ways – from heart health to strong bones to mental strength and emotional fortitude to sexual prowess and good healthy bowel elimination. However, it is not the most important factor at all when it comes to weight loss. On The Feel Alive Plan we have an almost perfect 100% hit rate for weight loss. In fact it is so good at supporting long-term and healthy sustainable weight loss that we have had four people now say “I have lost too much weight – how do I gain weight?” Gaining weight is easy.
“Rather like the tobacco industry, there is tremendous power in the food industry. It is much easier for politicians to talk about physical activity, which is politically fairly neutral”
Professor of metabolism, Terry Wilkin, leader of the ground-breaking ‘EarlyBird’ study into childhood obesity.
The ‘exercise = weight loss’ idea only took hold in the 1980s
In 1932, Russell Wilder, a leading obesity expert, told the American College of Physicians that his patients “lost more weight on bed rest than an exercise regime”. Professor Boyd Swinburn, Director of the World Health Organisation Collaborating Centre for Obesity Prevention said “my concern is that if we put the emphasis on exercise we are unlikely to tackle the obesity problem as we are not driving at the root cause”. Boxers, who are world renowned for following a specific regime before fights, will all confirm to you that they train hard but they are also incredibly particular about what they eat and when.
Old studies and new studies all confirm the ridiculous claims of massive and sustained weight loss benefits from exercise alone have been overstated.
The famous and highly respected Mayo Clinic in America said “most studies have demonstrated no or modest weight loss with exercise alone…an exercise regimen is unlikely to result in short-term weight loss beyond what is achieved with dietary change”. In two other large studies, hundreds of sedentary women were randomly assigned different amounts of exercise (or none) for a year. The result was that all the women lost similar amounts of weight regardless of what exercise they did - or even whether they exercised at all.
The “Burn off a Mars bar by going for a jog” philosophy is RUBBISH
The truth is simply that eating too much and eating the wrong sort of foods lead to weight problems. Eating too much and eating the wrong sort of foods also leads to mental health problems and depression. Then the food addiction, depression and weight problems lead to a sedentary life – not the other way around. It is obesity that has led to the huge problems of inactivity in children and adults. As someone said so well “Lying on the sofa does not necessarily make you fat, but if you’re fat, you’re more likely to lie on the sofa”. How you got overweight in the first place though, was through incorrect dietary habits.
Predicting weight gain exactly just through food
Professor Boyd Swinburn presented a paper to the 2009 European Congress on Obesity in Amsterdam. He and his colleagues looked at the actual national food supply data in America and had assessed how much more food they ate from the 1970s through to the early 2000s. They then predicted the overweight and obesity rates just based on calorie intake alone. Their prediction – covering 30 years of food intake – was virtually perfect. This proved clearly that additional calories – regardless of exercise – will increase weight. The exercise rates have changed up and down over the last 30 years but just through dietary calculations alone you can predict exactly how much weight people will put on.
Exercise is wonderful alongside smart lifestyle and dietary choices
Weight loss is directly influenced by your diet, exercise, sleeping patterns, fibre/ water intake, stress levels and your daily routines; not just exercise. If you eat around 2,000 calories daily on a plant-based, wholefood diet, then you will be able to maintain your weight very easily. You will be able to put on weight or lose weight as you choose. Most people now eat a nutrient-poor, low-fibre, sugar-rich, high-meat, 3,500-calorie, gluten-filled diet prepared with processed toxic rancid fats. You can see how dietary changes make the biggest difference. Exercise alone will not even touch the sides unless done with a smart diet.
Just exercise is not enough
- 45 minutes running will burn off around 400 calories
- An hour stretching will burn around 185 calories
- 20 minutes climbing stairs will burn around 140 calories
- 20 minutes of aerobics or bike riding will burn around 125 calories
- 15 minutes lifting weights will burn around 100 calories
Studies by the Physical Activity and Weight Management Research Centre at the University of Pittsburgh, and by Timothy Church, director of the Laboratory of Preventive Medicine at the Pennington Biomedical Research Centre in Louisiana.
Also studies by the Canadian Medical Association Journal in March 2009 analyzing 18 school exercise programmes, found increasing PE did not reduce children’s weight.