The Relationship between Physical Activity and Nutrition

Losing weight is not only a matter of doing physical activity. You also need to ensure that you are eating well. Most people still have not learnt how to strike a balance or believe that one method is better than the other. Did you know that if you live alone, that could contribute to bad eating habits?

Research indicates that staying physically active can help prevent or delay certain diseases, including some cancers, heart disease and diabetes, and also relieve depression and improve mood. Inactivity often accompanies advancing age, but it doesn’t have to. Check with your local churches or synagogues, senior centers, and shopping malls for exercise and walking programs. Like exercise, your eating habits are often not good if you live and eat alone. It’s important for successful aging to eat foods rich in nutrients and avoid the empty calories in candy and sweets.

Sourced from: https://www.urmc.rochester.edu/senior-health/common-issues/top-ten.aspx

There are situations where other people need to burn more calories than others. For instance if you are obese you will definitely be advised by your doctor to slim down. In this situation physical activity could be overtaken by nutrition since an obese person is expected to consume less calories.

  1. You are obese and want to slim down.

    Losing weight depends on nutrition. This is also why six packs are said to be “made in the kitchen.” Simply put: you need to eat less calories to drop weight.

    Total daily energy expenditure (TDEE) is composed of basal metabolic rate (BMR) and calories burned from activities (ACTIVE). BMR is how many calories it takes to maintain body temperature and operate your essential organs like the brain, heart, and so on.
    “Starvation mode” is a misnomer as if you eat extremely few calories your body will naturally drop weight, but the body can decrease metabolic rate by modulating thyroid hormones. This can also have some not-so-great effects on your organs.

    Recommendation: It is best to stick with an energy deficit of somewhere between about 300-500 calories less than your TDEE per day, and your body will tend to drop .5-1 lbs per week or so.

    Sourced from: http://stevenlow.org/the-relationship-between-diet-and-exercise/

Indeed magic happens in the kitchen. The next best thing you can do for yourself is drop or reduce the sugar. Sugar comes in different forms and therefore you could be consuming lots of it unknowingly.

Reducing the Sugar in Your Diet
The effects of sugar consumption are highly averse. Sugar isn’t just white, refined table sugar; sugar comes in many forms such as glucose, fructose, lactose and sucrose. Fruit, milk, honey, jam and maple syrup are all some of the sources of sugar in our diets. The average American consumes two to three pounds of sugar per week, and all that sugar has harmful health effects.

Sugar contributes to anxiety, depression and hyperactivity.
Sugar reduces HDL cholesterol levels and raises LDL cholesterol levels.
Sugar can cause hypoglycemia.
Sugar can cause kidney damage.
Sugar leads to tooth decay.
Sugar can cause mineral deficiencies.
Sugar can cause headaches and migraines.
Sugar can increase fatty deposits in the liver.
Sugar can inhibit your ability to think clearly.
Sugar can increase your risk of blood clots and strokes.

Sourced from: https://www.lifespanfitness.com/fitness/resources/articles/the-dos-and-donts-of-nutrition