How Exercise Helps You Lose Weight

If there’s one thing that’s for certain, it’s that everyone likes to feel good about themselves. And what’s more, they often seek ways to do so.

You may have heard of The Secret. It’s a fad-busting documentary about the perils of following so-called ‘secret’ recipes and ‘wonder’ supplements to shed weight. The premise of the documentary is that there’s a simple way to lose weight called the ‘5-minute rule’. Basically, all you need to do is eat a healthy meal (e.g. vegetables, salad, fruit, chicken, etc) within 5 minutes of waking up and then exercise for 30 minutes. While the advice to ‘eat what you want’ and ‘avoid what you don’t want’ may seem like common sense, this simple guideline is enough to make most people lose weight. It’s even been dubbed ‘the holy grail of weight loss’.

But is it really as easy as it sounds? Let’s take a look.

The Science Bit

Recent research published in the British Medical Journal showed that eating within 5 minutes of waking up can help to boost your metabolism and burn calories more effectively than eating breakfast later in the day. Furthermore, the study showed that eating breakfast delays the effect of the ‘hunger hormone’ (ghrelin) and so helps to keep your appetite in check. Hence why many fad diets, such as the Atkins diet, restrict carbohydrates in the morning. It’s also been suggested that breakfast can help to keep your liver happy too, so it’s good for health in general.

Now, you might be thinking that this all sounds very well and good, but how does it help you to lose weight?


Getting regular exercise is another essential part of any weight loss program. After all, it’s not enough to just eat healthy foods and watch what you eat. You also need to make sure that your body is working at its maximum potential. And what better way to do this than with some light exercise?

In general, exercise can help to boost your metabolism. And what’s more, it can also improve your cognitive function. That means it can help to make you more energetic and attentive. All of these are great if you’re looking to shed some pounds!

There are plenty of options when it comes to weight loss exercises. You could try taking up yoga or meditation. Or, if you really want to lose a few pounds, then you could try a classically-inspired dancing exercise class. There’s something for everyone. Find a workout routine that works best for you and stick with it. You’re sure to see benefits in no time.

Eating What You Want

It’s a common misconception that in order to lose weight you need to ‘cut out’ certain food. Instead, what you need to do is change what you’re eating. And there are plenty of healthy options out there. You just need to be aware of what kinds of food are good for you and which are not so good for you. For example, if you’re looking to shed some pounds, then you should avoid eating pasta and rice as these are generally made from wheat. Barley, rye and oats are also common wheat-based foods, so it’s best to avoid them too. Oats in particular have been shown to increase the rate of colon cancer. So, while you might want to cut out all processed foods, you should still eat oats as a cereal at least.

On the other hand, eating fruit and vegetables is great for your health and can also help to shed pounds. So, it’s very much a case of what you want versus what you don’t want. You just need to be careful about what sorts of fruit you consume, particularly if you’re looking to lose weight. Eating fruit with added sugar is very bad for your health, especially if you are already consuming a lot of sugar. It could lead you to consume more than you need. This, in turn, could lead to weight gain and other health problems. If you’re going to eat a fruit, then pick the ones that are organic and in season so that you don’t need to worry about its effect on your waistline. If you are going to eat an apple, then go for granny smith over red delicious. Or, for tomatoes, go for the kalamata over the usual green ones. Even the shape of the fruit can make a difference too. For bananas, opt for the plantain variant rather than the common banana. The difference in texture can help to make a difference too. For example, raspberries are practically weight loss drugs. They’re known to raise the body’s metabolic rate and so help to burn calories. Strawberries, blueberries and blackberries have also been shown to help improve blood sugar levels and so contribute to weight loss too. Finally, cherries have been shown to reduce food cravings and so contribute to weight loss as well.

Reduce Satiety

It’s a common problem for people to want to lose weight but find it hard to keep off the extra pounds. The truth is, when you’re first starting you may feel ravenous all the time. You won’t feel satisfied by food and this could lead to overeating. This, in turn, could lead to weight gain. So, it’s important that you reduce your appetite as much as possible. The best way to do this is through yoga or meditation. These practices can help you to relax and reduce your instinctive urges. Furthermore, they can also help to quiet your mind so that you don’t think about food all the time. If these practices are new to you, then try them out for a few days and see how much easier it is to keep off those unwanted pounds.

In summary, there’s plenty that you can do to lose weight. You don’t need to be bound to a strict diet or workout regimen. Instead, find what works best for you and stick with it. You’re sure to shed those unwanted pounds quickly and with little effort. It might take some time to figure out what helps you to feel good about yourself, but once you do, you’ll never want to go back. Good luck out there.