@WomensHealthMagazine

5 Women Share How They Hit Their Weight-Loss Goals Without Exercise

5 months ago, 3 Jan 00:01

By: Charlotte Hilton A ...

When it comes to losing weight, it's all about diet and exercise, right? It doesn't have to be. A new study published in the journal Applied Physiology, Nutrition, and Metabolism adds to a growing body of research that shows that while both markedly improve overall health, they do not have an equal effect on weight loss. "In all the discussions of the obesity epidemic, people have become too focused on exercise," says Lara R. Dugas, Ph.D., an assistant professor at the Loyola University Chicago Stritch School of Medicine and author of a separate study that had similar findings. "Physical activity won't protect you from the impact that a high-fat, high-sugar diet has on weight," she says. Now, no one is saying you shouldn't exercise, simply that if you're looking to drop some pounds, you don't absolutely have to devote tons of time and effort to exercise. "To the question of should you exercise, the answer is 150 percent yes, that's not even up for debate," Dugas says. "Exercise can promote a long and a good life. The message here is that if you're exercising only to lose weight, you may be disappointed." So, yeah, you don't always have to exercise to lose weight. And for those of us who are trying to lose weight without the gym—whether because of a time-crunched schedule or injury—that's important. But how do you actually pull it off? Learn how to lose weight without exercise from five women who successfully shed pounds sans the gym: Charlene M., of Seattle, Washington, learned the importance of taking care of her mental health as well as her physical health when she recently lost 20 pounds. "I've been actively working on self-care to reduce anxiety as well as manage stress and periods of depression. Part of this self-care includes retraining my brain to reduce insomnia and increase sleep so I'm getting enough every night," she explains. What the experts say: "Sleeping at least seven hours daily is just as important for weight loss as getting the right amount of calories. Insufficient sleep leads to elevated levels of stress hormones, causing weight gain as well as increased hunger," says Robert Ziltzer, M.D., an obesity-medicine specialist at the Scottsdale Weight Loss Center. Sometimes a sudden weight gain or inability to lose weight isn't from overindulging on pizza and cake but from a medical cause. Such was the case for Christa H., of Denver, Colorado. "Several years ago I rapidly gained about 20 pounds, it was horrible," she says. "I suffered for months trying to lose weight before deciding to see my doctor. It turns out I have Hashimoto’s, a thyroid disease." The illness lowered her thyroid function which explained the weight gain. After getting on the proper medications to manage it, she's been able to slowly lose the weight. She's done this by counting calories and making healthier choices, but due to a busy job and the effects of the Hashimoto's on her energy levels she hasn't been able to exercise much. ...
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Category: magazine women women's_weight_loss weight_loss

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@WomensHealthMagazine

5 Women Share How They Hit Their Weight-Loss Goals Without Exercise

5 months ago, 3 Jan 00:01

By: Charlotte Hilton A ...
When it comes to losing weight, it's all about diet and exercise, right? It doesn't have to be. A new study published in the journal Applied Physiology, Nutrition, and Metabolism adds to a growing body of research that shows that while both markedly improve overall health, they do not have an equal effect on weight loss. "In all the discussions of the obesity epidemic, people have become too focused on exercise," says Lara R. Dugas, Ph.D., an assistant professor at the Loyola University Chicago Stritch School of Medicine and author of a separate study that had similar findings. "Physical activity won't protect you from the impact that a high-fat, high-sugar diet has on weight," she says. Now, no one is saying you shouldn't exercise, simply that if you're looking to drop some pounds, you don't absolutely have to devote tons of time and effort to exercise. "To the question of should you exercise, the answer is 150 percent yes, that's not even up for debate," Dugas says. "Exercise can promote a long and a good life. The message here is that if you're exercising only to lose weight, you may be disappointed." So, yeah, you don't always have to exercise to lose weight. And for those of us who are trying to lose weight without the gym—whether because of a time-crunched schedule or injury—that's important. But how do you actually pull it off? Learn how to lose weight without exercise from five women who successfully shed pounds sans the gym: Charlene M., of Seattle, Washington, learned the importance of taking care of her mental health as well as her physical health when she recently lost 20 pounds. "I've been actively working on self-care to reduce anxiety as well as manage stress and periods of depression. Part of this self-care includes retraining my brain to reduce insomnia and increase sleep so I'm getting enough every night," she explains. What the experts say: "Sleeping at least seven hours daily is just as important for weight loss as getting the right amount of calories. Insufficient sleep leads to elevated levels of stress hormones, causing weight gain as well as increased hunger," says Robert Ziltzer, M.D., an obesity-medicine specialist at the Scottsdale Weight Loss Center. Sometimes a sudden weight gain or inability to lose weight isn't from overindulging on pizza and cake but from a medical cause. Such was the case for Christa H., of Denver, Colorado. "Several years ago I rapidly gained about 20 pounds, it was horrible," she says. "I suffered for months trying to lose weight before deciding to see my doctor. It turns out I have Hashimoto’s, a thyroid disease." The illness lowered her thyroid function which explained the weight gain. After getting on the proper medications to manage it, she's been able to slowly lose the weight. She's done this by counting calories and making healthier choices, but due to a busy job and the effects of the Hashimoto's on her energy levels she hasn't been able to exercise much. ...
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