Jul 14

Does Timing of Weight Loss Affect Weight Loss?

A patient recently asked me if timing of exercise effected weight loss and body composition.  After doing some research, the answer is yes.  However, to experience safe weight loss and improve your body composition, pick the low hanging fruit first. This means working on your diet as well as your exercise routine in order to see the best results. This is definitely preferable to weight loss surgery, and it is one of the best weight loss options out there. Here are some tips to help you get to your ideal weight:


Adjust Your Diet


You can’t out-exercise a bad diet.  So there is no reason to change your exercise timing if you aren’t eating a high protein, low carb diet. By adjusting your diet first, you are then able to take full advantage of all of the benefits that exercise can offer you and experience safe weight loss. Here is an example of what a day of this high protein, low carb diet looks like:


  • Breakfast


Consume high-protein food such as eggs, as well as low-carb vegetables such as spinach, tomatoes, avocado and bell peppers. There are many ways to prepare the eggs to your liking, making it a very flexible meal. For example, you could make an omelet and include some of the vegetables mentioned in that omelet for an all-in-one meal.


  • Lunch


Fish is a great protein to add to a daily lunch. There are many options available such as tuna, salmon, and sardines. By mixing these with some vegetables, you are giving your body the nutrition it needs and keeping yourself healthy in the process.


  • Dinner


Being able to stick to your new diet means including protein as the main dish for your dinner and sticking to high levels of non-starchy vegetables. A great dinner could be grilled chicken with a great salad. You can even add in some Ranch or Caesar dressing and still stick to your diet.


Make the Most of Your Exercise Routine


Being able to exercise on a daily basis is crucial if you want to see a decent amount of safe weight loss. The most challenging aspect for many people isn’t so much the exercise itself as is the consistency of the exercise. This factor is key if you want to see long-term results. There is no way to just exercise for one week and then take two weeks off and expect to see the same results as if you exercised consistently during that whole period of time. This is how so many people end up needing weight loss procedures such as lap band surgery.


The next aspect of exercise is knowing what time of day is best for you and your body. Studies have shown that, in order to experience safe weight loss, exercising in the morning results in greater fat loss. The catch is that you do so prior to eating. The reasoning behind this is that fasted exercise results in hormonal changes that preferentially burn fat as a fuel.  However, if you eat prior to exercise or drink a carbohydrate rich beverage prior to exercising then this effect is negated because your body will use the latest food that you consumed as fuel and it will not have as big of an impact on your overall weight loss. Here is how this works: the body’s preferential fuel is carbohydrates, so if carbohydrates are available, then those will be burned as fuel.  If no carbohydrates are available then the body burns fat. This fat is exactly what you are looking to lose, and this is the most effective way to do it in keeping with safe weight loss tactics.


Another important note to take into account with both diet and exercise is that no one diet or one form of exercise will work for everyone. Both diet and exercise are very much personal and customizable aspects of your weight loss journey. Be sure to discuss with your doctor about what your nutrition and exercise need to look like for you to experience safe weight loss and reach the goals that you have set out for yourself while still being realistic in doing so.

Published by Axiom Health Care Marketing

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