Change is hard. Old habits are difficult to break and new habits are challenging to establish. You are definitely not going to completely change your lifestyle overnight, but if you want to begin making some changes there are ways to … Continue reading
Like two peas in a pod, right? People’s motivations for exercise are different. Some want to lose weight, some want to maintain weight, some want to be able to eat whatever they want, some exercise to help with health issues, others are obsessed with being “fit” and some have always been active and it just comes naturally. But no matter the reason or goal for physical activity, what you consume plays a definite role in seeing results.
There was an article in the New York Times about the effects exercise has on appetite and the results were slightly inconclusive. Basically, depending on how active you already are, your appetite may or may not change after a work-out. If someone’s goal is weight loss, exercise alone will never be enough. Diet habits have to changed in order to make a difference.
The average person in America does not fully understand the quantity of food/nutrients they need each day. The fact that it is so much less than would be expected is part of the reason we have an obesity epidemic in our country. People can exercise regularly but not see any difference in their weight because the believe their workout gave them the leniency to spurge on that [insert dessert/fried food/favorite indulgence] they’ve been drooling over all week. The fact remains that an average work out may only burn 400-600 calories, and that cheesecake has just as many. Even the idea hydrating with a flavored sports drink takes away half the output of a decent exercise.
The problem we are seeing is that most people are not interested in basic nutrition or eating balanced meals. It’s a downward spiral that starts when we are young. From school cafeterias to the media, to the myriad options of pre-packaged processed goods that are cheap and easy. Eating is more about convenience to many of us than it is about getting the nutrients our bodies need. There are so many diets out there, I’m not going to go into any specific one. I don’t think any of them are completely right, and I think that every one is going to have a different idea of what is right for them. And that is perfectly OK.
We are not striving to be perfect, because that is impossible and if that is your goal you are probably driving yourself crazy. Instead, strive to be healthy when you can. Little changes such as incorporating less processed foods and more whole foods makes a giant difference. Once you switch over you will start to crave those packaged foods less as your body begins to recognize them as less satisfying.
Anyway, I diverged from my beginning statement. Exercise can affect one’s desire for food and as Americans, who culturally have a strange relationship with food to begin with, it might be hard to keep a regular diet because our brain might be telling us we need more. The simple fact is that if you are wanting to lose weight, you have to burn more calories than you consume. For many of us that can be exceedingly difficult when the more we exercise the more we feel like we should be eating.
In my experience, depending on what time of day I exercise, my appetite might increase or decrease after a workout. Immediately afterward, I never feel like eating, but if I don’t eat a snack sometimes later on I’ll get ravenous and end up eating a huge meal. My biggest problem is craving sugar. I’ll start to feel like I have to eat something sweet and won’t be able to think of anything else until I’ve satisfied my sweet tooth. In many of the books and blogs I’ve been reading, the 80-20 rule has been quoted: be good 80% of the time and allow yourself to give in to your cravings for the other 20. This is the healthiest way to think about your diet. You don’t want to be so restrictive that you can’t even go to a party and enjoy a few hors d’ oeuvres!
The bottom line is that there are lot of aspects of nutrition that we still don’t understand. The reason eggs were good and then bad and then good again, is that new information is always coming in that changes our perspective. Exercise too, has been a little bit like that. There is no clear-cut plan: do this and you will be healthy. Part of the struggle is finding out how to listen to your body. I think it knows, it just doesn’t always know how to fill us in.
Someone at work the other day gave me a huge compliment. She said that I was balanced.
It made my day because I can be proud of having balance in my life. I work at a health center, I am a Pilates teacher and a dancer, I try to eat well but I’m also human. To me living a balanced life means trying your best but not beating yourself up about every little thing. I have my fair share of guilty pleasures (such as fresh baked cookies) and I’m not ashamed to go out on a Saturday night with my friends. But at the end of the day, those things are perfectly normal, and if we were too obsessed with being perfectly healthy everyday we would drive ourselves crazy.
We can have the goal of keeping our diet and lifestyle healthy without being so strict and forget to have a little fun. The majority of my diet consists of whole grains, fruits, vegetables and lean meats. I try to listen to what my body is hungry for, it usually has a good sense for what it needs. But what I believe is important is giving in to those little cravings (guilty pleasures) every once in a while. In moderation of course, but it’s nice to let yourself know that its OK to do so and not feel bad about it.