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Health & Fit: If You Can't Do These Exercises, You Need to Exercise More

How Often You Need to Exercise to Get in Shape, Say Experts

  How Often You Need to Exercise to Get in Shape, Say Experts Whatever your goal, here two leading academics reveal exactly how much exercise you need to do to be "in shape."How often you should train depends on a lot of different factors – such as your training goals, the intensity of your exercise and any history of injury you may have. The type of training you do can also determine how often you need to exercise.

Conventional wisdom about weight gain and obesity has long pointed to what's called the "energy balance model" as a root cause—meaning you're taking in more calories than you burn. But a new perspective published in The American Journal of Clinical Nutrition challenges that assumption, claiming that it's not how much you eat that leads to weight gain. Instead, it's what you're eating that's the culprit because of how your body reacts to it.

a plate of food on a table: leftover food © Provided by Eat This, Not That! leftover food

They suggest that foods with a high glycemic load—think highly processed, easily digestible carbs—eaten in an excessive amount kick off a carbohydrate-insulin reaction that changes the metabolism in a way that drives fat storage and overall weight gain.

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Here's how it works: When we eat highly processed carbs, the body boosts insulin secretion and suppresses a hormone called glucagon, which is used to break down glycogen, the stored form of glucose that's used as the body's fuel. That process of increased insulin and suppressed glucagon sends a message to the fat cells to store more calories. At the same time, the brain increases hunger signals because it perceives that there isn't enough energy coming in.

a box filled with different types of chocolate covered donut: donuts © Provided by Eat This, Not That! donuts

The result? You stay hungry even if you're eating enough, and that can lead to gaining excess fat. Plus, you could be eating fewer calories and still seeing your weight creep up.

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This model is not new, the researchers suggest, and actually dates to the early 1900s. What's fresh here is that the 17 scientists who authored this perspective now have enough clinical evidence to support this theory as the bigger cause of weight gain than the "calories in, calories out" model.

Gallery: Secret Tricks for Eating Your Way to a Flatter Stomach, Say Nutritionists (Eat This, Not That!)

Although these researchers note more studies will have to be done to test both models, there are good reasons to consider focusing on moving away from highly processed carbs in the meantime.

"These foods generally lack high fiber content that aids in digestion and keeps the body full longer," says Shena Jaramillo, RD, a registered dietitian at Peace and Nutrition. "This is another way they may contribute to unintended weight gain."

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Also, focusing on cutting calories—rather than tweaking food choices—could lead to too much of a calorie deficit, she adds, and that tends to slow your metabolism. Many people find themselves in a constant binge-and-restrict cycle that can be problematic for their metabolism and can kick off the cravings for high-fat, high-sugar foods for a quick energy boost.

That doesn't mean you have to swear off high-glycemic foods forever, adds dietitian Kara Hoerr, RDN. Eating a modest amount and pairing them with a protein or healthy fat can slow down the release of carbs into the bloodstream, she says. Another factor along with what you eat, she suggests, is why.

"Many times we eat because of emotions, such as stress or boredom, even when we're not actually physically hungry," she says. "During these moments, our food choices are often quick-energy foods, like chips or chocolate. Continuing to eat out of emotion or outside of our physical hunger can also result in weight gain over time."

The bottom line? Calories still matter, and likely always will, but taking a closer look at the "what" and "why" of your eating might make a big difference in changing whether you gain weight.

For more, be sure to check out Popular Foods That Increase Visceral Fat, Says Dietitian. Then, be sure to sign up for our newsletter.

Read the original article on Eat This, Not That!

The Best Exercises for MS to Keep Yourself Mobile .
Staying active can help your multiple sclerosis.Multiple sclerosis is a progressive condition that affects the brain and spinal cord (the central nervous system). In MS, the immune system misfires, attacking the protective coating around your nerve fibers. When this coating, called myelin, is damaged, impulses to your brain can be affected, causing physical symptoms including muscle weakness and numbness, difficulty walking, fatigue, and vision problems may occur.

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