Read Online The Blood Sugar Solution 10-Day Detox Diet: Activate Your Body's Natural Ability to Burn Fat and Lose Weight Fast by Mark Hyman - Free Book Online Page B
Authors: Mark Hyman
Tags: Health & Fitness / Diet & Nutrition / Diets, Health & Fitness / Body Cleansing & Detoxification
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to burn it off.
The simple fact is that you cannot exercise your way out of a bad diet.
Having said that, I don’t want you to get the impression I don’t think exercise is important. It is an essential component of the Blood Sugar Solution 10-Day Detox Diet. Exercise is critical, but not for the reasons you think. Here’s how exercise helps and why we need it:
It makes your cells and muscles more sensitive to insulin so you don’t need as much. Less insulin = less belly fat.
It reduces the stress hormone cortisol. Too much cortisol and you become insulin resistant and store belly fat. Too much cortisol also makes you crave sugar and carbs and seek comfort food.
If you do interval training (going fast and then slow, as with the wind sprints you did in high school), you can speed up your metabolism and burn more calories all day long, even while you sleep.
Strength training builds muscle, and muscle burns seven times as many calories as fat. Even if you are skinny, strength training is key because it prevents “skinny fat” syndrome.
Exercise improves memory, learning, and concentration.
Vigorous exercise is a better antidepressant than Prozac.
Exercise protects your heart and reduces your risk of heart attack and stroke.
Exercise reduces inflammation (the cause of almost every disease of aging).
Exercise boosts detoxification of environmental chemicals.
Exercise balances hormones and reduces breast and other common cancers.
Exercise improves sexual function.
Speaking of sex, there is one more little myth I need to blow up for you. Somewhere we all got the idea that sex was good exercise and that a bout of sexual activity burns 100 to 300 calories for each participant. That reminds me of a patient I saw when I was a resident. I asked her if she was sexually active. She said, “No, I usually just lie there.” But even if you don’t just lie there, a vigorous lovemaking episode usually lasts about six minutes (the average in America) and burns about twenty-one calories. If you just sat and watched TV, you would burn fourteen calories in the same time. So find other ways to exercise, or study tantric sex and strive to make love for an hour or more.
Just know that even then, you probably still can’t “love” your way to weight loss. You’ll have to get out of bed and start moving—and you’ll still need to change the way you eat.
MYTH #6: YOU HAVE TO BE “READY” TO SUCCEED AT WEIGHT LOSS
A recent analysis of weight loss research by the
New England Journal of Medicine
, entitled
Myths, Presumptions and Facts about Obesity
, attempts to bust some of the myths about weight loss and explains why many common strategies fail. One of the wrongheaded ideas it addresses that has pervaded the weight loss world is this idea that you need to be “ready to change” in order to succeed.
While there is some truth to that (certainly, if you refuse to even
try
something new, you’re not going to get very far), based on my experience in treating tens of thousands of patients over the decades, I see it a little differently.
I don’t have to look far to see what’s in the history of my family: COPD (emphysema) and congestive heart failure, which is what my dad died of. My mom has congestive heart failure now, too. My sister was diagnosed with type 2 diabetes and is on insulin. I have too many kids and grandkids to live for, and I realize that the time to get healthy is NOW. It’s one thing to realize this, but it’s another thing to act on it. It’s time to start seeing my health as a priority and acting on it.
—BILL COTEE
What I’ve seen over and over again is that once people embark on a program that actually
works
, they get immediate positive feedback that makes them inclined to continue. Even if they didn’t start out feeling particularly ready or committed to make lasting changes, those results inspire them to get ready—fast.
So even if you don’t feel inspired or excited or motivated to
The simple fact is that you cannot exercise your way out of a bad diet.
Having said that, I don’t want you to get the impression I don’t think exercise is important. It is an essential component of the Blood Sugar Solution 10-Day Detox Diet. Exercise is critical, but not for the reasons you think. Here’s how exercise helps and why we need it:
It makes your cells and muscles more sensitive to insulin so you don’t need as much. Less insulin = less belly fat.
It reduces the stress hormone cortisol. Too much cortisol and you become insulin resistant and store belly fat. Too much cortisol also makes you crave sugar and carbs and seek comfort food.
If you do interval training (going fast and then slow, as with the wind sprints you did in high school), you can speed up your metabolism and burn more calories all day long, even while you sleep.
Strength training builds muscle, and muscle burns seven times as many calories as fat. Even if you are skinny, strength training is key because it prevents “skinny fat” syndrome.
Exercise improves memory, learning, and concentration.
Vigorous exercise is a better antidepressant than Prozac.
Exercise protects your heart and reduces your risk of heart attack and stroke.
Exercise reduces inflammation (the cause of almost every disease of aging).
Exercise boosts detoxification of environmental chemicals.
Exercise balances hormones and reduces breast and other common cancers.
Exercise improves sexual function.
Speaking of sex, there is one more little myth I need to blow up for you. Somewhere we all got the idea that sex was good exercise and that a bout of sexual activity burns 100 to 300 calories for each participant. That reminds me of a patient I saw when I was a resident. I asked her if she was sexually active. She said, “No, I usually just lie there.” But even if you don’t just lie there, a vigorous lovemaking episode usually lasts about six minutes (the average in America) and burns about twenty-one calories. If you just sat and watched TV, you would burn fourteen calories in the same time. So find other ways to exercise, or study tantric sex and strive to make love for an hour or more.
Just know that even then, you probably still can’t “love” your way to weight loss. You’ll have to get out of bed and start moving—and you’ll still need to change the way you eat.
MYTH #6: YOU HAVE TO BE “READY” TO SUCCEED AT WEIGHT LOSS
A recent analysis of weight loss research by the
New England Journal of Medicine
, entitled
Myths, Presumptions and Facts about Obesity
, attempts to bust some of the myths about weight loss and explains why many common strategies fail. One of the wrongheaded ideas it addresses that has pervaded the weight loss world is this idea that you need to be “ready to change” in order to succeed.
While there is some truth to that (certainly, if you refuse to even
try
something new, you’re not going to get very far), based on my experience in treating tens of thousands of patients over the decades, I see it a little differently.
I don’t have to look far to see what’s in the history of my family: COPD (emphysema) and congestive heart failure, which is what my dad died of. My mom has congestive heart failure now, too. My sister was diagnosed with type 2 diabetes and is on insulin. I have too many kids and grandkids to live for, and I realize that the time to get healthy is NOW. It’s one thing to realize this, but it’s another thing to act on it. It’s time to start seeing my health as a priority and acting on it.
—BILL COTEE
What I’ve seen over and over again is that once people embark on a program that actually
works
, they get immediate positive feedback that makes them inclined to continue. Even if they didn’t start out feeling particularly ready or committed to make lasting changes, those results inspire them to get ready—fast.
So even if you don’t feel inspired or excited or motivated to
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