Beat Your Body's Fat Traps
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by
Nahal Ahmed
on
3:44 PM
Women's bodies are designed to stubbornly hang on to fat, possibly to maintain their ability to reproduce. Exercise may trigger other defense mechanisms. When sedentary overweight women exercised for over an hour 4 days in a row, levels of appetite hormones changed in ways that are likely to stimulate eating.
But here's the good news: You're not destined to succumb to your body's stay-fat traps. While half of new exercisers in the UK study ate more, the rest showed no signs of feeling hungrier, ate 130 fewer calories a day, and lost more than 4 times as much weight during the 12-week study. The first step is to know what you're up against—working out doesn't entitle you to eat whatever you want. Next, you need a smart exercise plan that curbs your hunger, coupled with an eating plan that fuels your workouts, not your appetite, so you don't take in calories you just burned off.
Need some motivation? We've got 3 reasons to get off the couch.
Easy-Does-It Exercise
When it comes to workouts that fight hunger, less may be better—at least in the beginning. In a Louisiana State University study, researchers discovered that overweight women who did an average of 60 minutes of easy exercise 3 times a week lost less weight than expected based on their calorie burn, probably because they ate more, says Tim Church, MD, PhD, director of the Laboratory of Preventive Medicine at Louisiana State University's Pennington Biomedical Research Center. Those who did an average of 25 or 45 minutes of exercise 3 times a week dropped more weight, showing that they did not compensate for their workouts.
At Home Fitness
That's why our 6-week plan (below) starts with short, moderate-intensity workouts. Then you'll build up to longer, more vigorous routines to help keep pounds off over the long haul. You'll also practice yoga, which has been shown to diminish binge eating by 51%. Experts suspect that yoga may help by increasing body awareness, so you're more sensitive to feeling full and less likely to mindlessly stuff yourself.
Curb-Your-Appetite orkout Plan
After 6 weeks, you can maintain this level of activity if you're satisfied with your results. To lose more weight or bust a plateau, continue to increase your moderate workouts up to 60 mintues total and the interval workouts up to 45 minutes total.
But here's the good news: You're not destined to succumb to your body's stay-fat traps. While half of new exercisers in the UK study ate more, the rest showed no signs of feeling hungrier, ate 130 fewer calories a day, and lost more than 4 times as much weight during the 12-week study. The first step is to know what you're up against—working out doesn't entitle you to eat whatever you want. Next, you need a smart exercise plan that curbs your hunger, coupled with an eating plan that fuels your workouts, not your appetite, so you don't take in calories you just burned off.
Need some motivation? We've got 3 reasons to get off the couch.
Easy-Does-It Exercise
When it comes to workouts that fight hunger, less may be better—at least in the beginning. In a Louisiana State University study, researchers discovered that overweight women who did an average of 60 minutes of easy exercise 3 times a week lost less weight than expected based on their calorie burn, probably because they ate more, says Tim Church, MD, PhD, director of the Laboratory of Preventive Medicine at Louisiana State University's Pennington Biomedical Research Center. Those who did an average of 25 or 45 minutes of exercise 3 times a week dropped more weight, showing that they did not compensate for their workouts.
At Home Fitness
That's why our 6-week plan (below) starts with short, moderate-intensity workouts. Then you'll build up to longer, more vigorous routines to help keep pounds off over the long haul. You'll also practice yoga, which has been shown to diminish binge eating by 51%. Experts suspect that yoga may help by increasing body awareness, so you're more sensitive to feeling full and less likely to mindlessly stuff yourself.
Curb-Your-Appetite orkout Plan
After 6 weeks, you can maintain this level of activity if you're satisfied with your results. To lose more weight or bust a plateau, continue to increase your moderate workouts up to 60 mintues total and the interval workouts up to 45 minutes total.
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