"If you are reading this...
...chances are you're sitting at a computer.
And IF you ARE SITTING at a COMPUTER reading this right now did you know according to latest medical research the VERY ACT OF SITTING may be MAKING YOU FAT!
Pretty obvious, but wait, this is why...
For years, we have ASSUMED that when we're sitting we're less active and if we're less active, that means we're getting less exercise and thus more likely to gain weight.
However, that's not the point of this new research - research from the medical journal DIABETES suggests that when we SIT, our bodies LITERALLY LOSE THE ABILITY TO KEEP BURNING FAT.
When we SIT ALL DAY using our COMPUTERS...
When we SIT ALL NIGHT watching TV or PLAYING VIDEO GAMES...
When we SIT ALL WEEKEND using our COMPUTERS, WATCHING TV, Playing VIDEO GAMES, Going to the MOVIES, Going out to DINNER....
This new research suggests that we're LITERALLY denying our bodies a chance to burn off fat and calories.
And the end result?
We get FAT."
Before this article goes any further, I must point out that the above is an interpretive summary of the research conducted by the Medical Journal of Diabetes.
I would also like to point out that this study is NOT cut and dry and why we should not be so quick to accept that this is the fate of those of us who sit for the majority of our days.
This study was conducted on Rats.
Rats that sit - they store more fat and burn less overall fat.
I do not know about you, but I do not consider my body nor my lifestyle to resemble anything close to a rat's.
I DO know that due to the nature of my career I must sit in front of my computer for a good 8-10 hours a day. If this study has a ring of truth - then I am in big trouble.
The purpose of the study was to show an alternative view. While much thought has been given to the good effects of regular exercise, scientists feel there has not been enough attention to what happens during the rest of the time when we are not as active and are sitting too much.
This is fine, however, these types of studies - taken as presented above: "I sit, therefore I will get fat" merely allow us to rationalize our current state of health and fitness - giving us an excuse...that leads to reasons why we do not have to change anything.
Well, I take a much stronger and proactive stand and challenge you to defy the results of this study- done on rats - and prove that regardless of how many hours a day you have to sit, you can still maintain a lean, fit and healthy body.
There is always more to the story....and with studies like these, they only feed the assumptive reasons why we gain unwanted pounds of fat...
~ fast food
~ getting married
The Real Reason why we gain excess fat: We take in more calories than what we burn.
A simple look into energy balance - If you eat more calories than what your body can burn off, these excess calories will be stored away as fat.
However, extra pounds are not the result of just "one thing" (like sitting) - but rather the result of several lifestyle factors that add up to extra pounds.
Truth is, our metabolism is the product of the way we live our life as a whole....not just when we sit at work.
Here's your solution....
How to Combat a Slow Metabolism
and Avoid Unwanted Pounds of Fat
If you are like me and find that you sit in front of a computer the majority of the day, there are many habits you can choose to create that prevent your metabolism from slowing and your body from "forgetting" to burn more fat.
1) Get Active-
If you are not active your metabolism will SLOW - causing your body to store MORE Fat and Burn LESS Fat. To keep your metabolic rate at a healthy fat burning level you need to keep yourself active every day. No, this is not as difficult as you think.
If you sit all day, schedule time to move every hour. If it is not possible to leave your desk, then simply stand and stretch, do a couple body weight squats, or even a few push ups - a mere 3-5 minute- then get back to work. If you have the flexibility, then plan a good 5-10 minute "Active Break" for yourself. Not only will this keep your metabolism humming, but is also a great break to refresh your focus and eve help you de-stress.
Benefits ALL around...so make a point of Every Hour - Move Your Body.
Outside of work, no reason why you would continue a seated routine. Turn off the TV and the video games and get outside - go for a walk, find a hobby or pick up a sport. Life has too much to offer by staying couped up inside on our bottoms - this is especially true if you have children.
2) Skipping meals? Eat Every 3-4 hours- Missing meals can be just as damaging to your metabolism as eating large, high caloric meals. You need to make sure that you are eating smaller portions more frequently - food if fuel, your body needs to be refueled often in order to keep your metabolism humming.
3) Avoid Processed Foods- Empty Calorie, Sugary foods have a low nutritional value, are high in calories and digest easily. This means that less calories are burned in the digestion process and more calories are stored as fat as your blood sugar levels rise and fall too quickly. Trade these metabolism saboteurs out for whole, natural foods. Great snack option: Granny Smith Apple and 1/4 cup Almonds.
4) Watch Your Portion Sizes- Larger meals contain more calories than your metabolism has a need for. Therefore, there is an increased likelihood that additional calories will be stored as fat. Keeping a food log for 3-5 days is a great way to foster awareness of the amounts of foods we eat on a daily basis.
5) Effective Exercise - As I have mentioned above remaining active and avoiding a completely sedentary lifestyle will prevent your metabolism from slowing down. However, increasing the intensity of your exercise routine can significantly metabolic rate. Follow and effective exercise plan at least 3 times a week.
Keep in mind...
~ More is not better.
~ It is not about how many calories you burn while you exercise, but how many calories you burn for the next 24-48 hours.
~ Choose exercises that boost the heart and soul of your metabolism: Resistance Training and Intervals.
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