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If you are still running miles every day to lose weight, you may need to rethink your strategy.

A new study found that walking was better than running to burn calories.

Researchers at New York University have discovered that when you run regularly, your body adapts to burn as few calories as possible [1]. Your ability to burn calories decreases despite your efforts to exercise more.

If you want to lose weight, it seems that walking is more effective than running. Especially since walking does not damage your joints (knees and back), your heart or your muscles[2].

We learn something else too: contrary to official recommendations, exercise alone is not very effective at losing weight.
To stay slim in the long run, it’s better to change the way you eat (for example eat less sugar) than run out for miles.

Physical exercise limits

Without doing anything, we are already burning 1,540 calories a day.

Then, if we are physically active, our energy expenditure can grow quite easily up to 2600 calories [3]. But from 2600 calories, we reach a plateau. Any increase in physical activity does not consume as many calories. The body enters survival-distress mode. It blocks energy consumption for an emergency.

The other classic trap is that after a very intense effort, we allow ourselves a disproportionate reward (a large meal or sweets) and rest (at least several days to cure our aches). Rewards of this kind negate the beneficial effects of the exercise.

The right strategy

The right strategy to limit the extra pounds is to eat:

• Less sugar (look at the labels, there is sugar added everywhere). In particular, beware of fruit juices. It is better to eat whole fruits.
• Fewer carbohydrates like bread, pasta, and potatoes. Carbohydrates instantly turn into sugar as soon as they arrive in your body. It’s hard to conceive, but those carbohydrates that do not taste sweet are actually stuffed with sugar !

“Food” for athletes: stay away  :

1. Energy bars
2. Energy drinks
3. Rehydration drinks (Powerade for example)

They are very rich in sugar, dyes and other food additives.
Have fun

Consult your chiropractor

” For a healthier world “

 

Sources:
[1] Constrained Total Energy Expenditure and Metabolic Adaptation to Physical Activity in Adult Humans, Current Biology, January 28, 2016.
[2] Want to lose weight? Keep your kcals in check! Exercise only works up to a point ‘before the body adjusts and calorie burn plateaus’ https://www.dailymail.co.uk/health/article-3432555/Want-lose-weight-kcals-check-Exercise-works-point-body-adjusts-calorie-burn-plateaus.html
[3] https://www.passeportsante.net/fr/Solutions/PlantesSupplements/Fiche.aspx?doc=rooibos_ps