Top Diets Reviewed: Medifast, eDiets, Atkins and More

Many people trust the Mayo Clinic staff to educate us on our health and well-being. When it comes to exercise and weight loss, most of us are well aware that leading an active lifestyle is crucial if you want to succeed on your weight loss journey.  It really does come down to calories in, calories burned, in order to achieve your goals.  At a minimum, to enjoy moderate health you should aim for 150 minutes of moderate aerobic activity a week, or 75 minutes of vigorous activity per week.  You also need to do resistance training at least twice per week.  For weight loss, it is recommended that you exercise about 60 minutes per day most days of the week.  This can only be achieved if you put it first on your list — schedule it like you would any important appointment.  Many people find that if they work out first thing in the morning and get it out of the way, it makes for a very pleasant start to the day where you feel as if you’ve just achieved something good for yourself.

Exercise is one of those things you either love or you hate.   When folks say they love it, many people roll their eyes and think the person must be one of those “health freaks” or perhaps they assume the avid exerciser is vain about their looks.  In reality, exercise can really be a joyful, even fun experience once you develop the habit and begin reaping the benefits.  Did you know that doctors say that exercise is just as powerful as antidepressants in dealing with depression?  The biochemical changes that take place during vigorous exercise are powerful mood enhancers that also block pain.  And what about quality of life?  Many individuals who practice a sedentary lifestyle would be shocked to know that their choices may cause them to be immobile in their golden years.  I don’t know about you, but I want to remain strong and independent as long as I am able to.  And some good endorphins don’t hurt, either!

Everyone knows that exercise is touted as necessary for good aerobic health, bone strength, and overall well-being.  But did you know that exercise does way more than that?  When we work out at a vigorous pace, several bio-chemical changes happen in our body hormonally that impact our ability to be successful at the weight loss game.  For instance, endorphins are a mood-enhancing hormone that reduces emotional eating.  Glucagon is released which acts the opposite of insulin.  Insulin is the fat storage hormone; glucagon enables fat to be burned as fuel. A good workout also impacts key appetite hormones, Ghrelin and Peptide YY.   Exercise that has an aerobic component was more effective at this than non-aerobic weight training. Aerobics burns calories during the activity; and then it reduces grehlin (the appetite-simulating hormone) while increasing Peptide YY (the appetite-suppressing hormone). These findings make exercise a key component in being able to make good choices with diet. Diet is 85% of the weight loss equation, and anything that will help us make good choices is a tool worth employing.