Weight Loss: how meal times affect results

If you've been wondering if it is better to exercise on an empty stomach, before eating breakfast, or having breakfast then having your workout, I will review it here.

For years we have been told that breakfast is the most important meal of the day and that you need to eat a good nutritious breakfast to have the best workout. But is it really true? These are some of the benefits of exercising on an empty stomach, which means that before breakfast or whatever your first meal of the day is if you do an intermittent fast like me.

Fasting exercise improves glucose and insulin levels, reducing the risk of insulin resistance and type 2 diabetes;

As I explain in Today is Still the Day, fasting exercise is particularly effective for fat loss because it reduces both the total body weight and the percentage of body fat. Exercising after eating only reduces body weight;

It reduces food intake for the rest of the day, resulting in a general energy deficit of around 400 calories;

It can increase the production of growth hormones and testosterone, which prevents depression and optimizes tissue regeneration;

People who skipped breakfast and exercised on an empty stomach had better working memory in the middle of the afternoon and reported less mental fatigue and tension later in the day than those who ate cereals before you exercise.

It helps prevent depression.

Exercise and fasting together cause oxidative stress, which helps fight muscle aging.

So I think it is safe to say that if losing fat and improving muscle health is your primary goal, exercising on an empty stomach would be the way to go.

Another great advantage is that exercising while fasting for more than 14-18 hours (which you could do if you practice intermittent fasting) is likely to activate as much autophagy as if you were to fast for two or three days. by increasing AMPK, NAD + and inhibiting mTOR. Autophagy is the process by which the body cleanses damaged cells to regenerate newer, healthier cells. It occurs during a prolonged fast.

So should you never eat before exercising? It is not suitable for everyone. It depends on your age, your last meal, whether or not you are pregnant, medication use, medical history, level of fitness, metabolic flexibility, and the type of training you are doing. If you feel faint, dizzy, nauseous, or dizzy, you should probably eat something before you exercise. By the way, I wouldn't recommend a bowl of cereal. A light protein meal such as a small whey protein shake is a good option.

As with everything, it's always best to listen to your body and use wisdom to find what works best for you.

Do you eat before exercise or do you exercise regularly on an empty stomach?

Ann Musico is a holistic health coach and independent nutritional consultant. She has developed a “3-D life program” to help her clients in training achieve vibrant and complete health: mind, soul, and body. Visit his website at https://www.threedimensionalvitality.com for more information on the "3-dimensional life program", his book, Today is Always the Day, as well as the training modules it offers. Sign up for your free monthly newsletter and weekly emails.

Top 3 Weight Loss Pitfalls

You may think you are doing everything right and still your weight loss efforts are stalled, or worse, you find the scale going in the wrong direction! Maybe you successfully lost weight, but now the number on the scale is creeping back up. What's going on here? Well there are a few common pitfalls people tend to slip into without realizing they are sabotaging their efforts. Here are the 3 most common:

1. Skimping on Protein. Starting your day with a complete protein will increase chemicals in the brain that not only improve sleep but also improve your mood due to their tryptophan content. This amino acid is a precursor to serotonin the feel-good hormone that keeps you feeling happy and motivated. Serotonin becomes melatonin, which helps you sleep at night. Fewer than 6 hours of sleep per day is associated with low-grade chronic inflammation, insulin resistance, increased risk for obesity and Type 2 diabetes. Sleep is critical for maintaining healthy weight and protein is important for restful sleep. Adequate protein in the morning blunts appetite throughout the day and studies showed starting the day with clean protein instead of carbs can reduce risk of fatigue by up to 75% for 6 hours and double your energy within 30 minutes! (A better workout!) One study found women who included protein at breakfast lost weight 65% faster.

2. Doing the same workout day in and day out. When you follow a consistent exercise program, your body gets more efficient and you no longer burn as many calories. You either have to increase the intensity or change your routine regularly if you want to maintain your weight loss. Your body is Intelligently created and when you do the same 3 miles on the treadmill or the same kettle bell workout every day, your body adapts. Just vary your routine - the intensity, number of reps, speed, and even the specific exercises every few weeks to keep your body surprised and burning the maximum number of calories. It is one of my recommendations in my book, Today is Still the Day.

3. Not Drinking Water. Don't get so caught up in eating healthy foods that you overlook drinking adequate water. Staying hydrated reduces hunger, increases the number of calories you burn and improves your body's ability to burn body fat for energy. Drinking 16 oz. 15-30 minutes before meals boosts metabolism 24-30% over the next hour to 1.5 hours.

My basic recommendation To weight Loss is one half your body weight in ounces and including ¼ tsp. of natural, unprocessed salt for every 32 oz.

Are any of these pitfalls hindering your efforts to weight loss

Ann Musico is a holistic health coach and independent nutritional consultant. She has developed a "3-D Living Program" to assist her coaching clients in achieving vibrant health and wholeness - spirit, soul and body. Visit her website at https://www.threedimensionalvitality.com to learn more about the "3-D Living Program," her book, Today is Still the Day, as well as the coaching packages she offers. Subscribe for her free monthly newsletter and weekly email messages.

Health is more than just the absence of illness. Let Ann show you how to create a life of passion and purpose, wholeness and harmony.