Diet Culture Is not only UNHEALTHY, it’s also immoral.
We are in an era, where many people will try, and even regard themselves as duty bound, to go on a diet. But if dieting is a practice that causes a great deal of harm – in the form of pain, suffering, anxiety and sheer hunger – and rarely works to deliver the health or happiness it has long advertised, then it is a morally bad practice. It is plausibly not only permissible but obligatory for individuals to divest from it, to condemn it and not to teach it to our children, either explicitly or by example.
That’s why, it is advisable to choose a lifestyle that you can stick for your entire life.
Majority of people think they need exercise 2-3 hours every day to burn enough calories to lose weight.
But the truth is — exercise only accounts for a small portion of the calories you burn.
Let me elaborate
Metabolism (science behind Weight Loss)
60-70% of the calories you burn come from your BMR, or Basal Metabolic Rate. This is the number of calories you burn at rest just to survive.
10% of the calories you burn come from TEF, or Thermic Effect of Food. This is the number of calories you burn digesting food.
5-15% of the calories you burn come from NEAT, or Non-Exercise Activity Thermogenesis. This accounts for all of the calories you burn from non-planned activities, like walking, fidgeting, and moving around.
(NEAT is highly genetic, and it’s one of the reasons why some people have an easier time staying at a healthy body weight than others.)
And that brings us to exercise… which only accounts for 5-10% of your total caloric burn each day!
Related posts : How to increase NEAT?
What does this mean for you?
Exercise can definitely help you burn some calories, but that shouldn’t be the goal of exercise.
Instead, your calorie deficit should be created mostly from diet.
(It’s much easier to eat 500 fewer calories per day than burn 500 additional calories every single day.)
Your exercise should mainly dictate the TYPE of weight you lose.
If your goal is to lose fat and get lean, then the best type of exercise to use is strength training.
It will help you build muscle, but more importantly maintain muscle while you’re in a calorie deficit — meaning most, if not all, of the weight you end up losing comes from body fat and not muscle mass.
Don’t exercise to burn calories or “earn” your food or as a punishment for a good meal
Exercise to improve your health, strength, and body composition.