What if I tell you that you need to spend on average 60 minutes on treadmill to burn off just one muffin you had in the morning. How many hours do you need to grind on a treadmill every day then?

In the old days, people did not need to exercise. Physical movement was part and parcel of their daily routine. But life has changed. Most of us lead sedentary life, we are sitting in the office or in the car most of the day and when we get home, we mindlessly just switch on TV and collapse into a couch. Requirements for physical movement in our lives are almost non existent. It comes as no surprise that about 70% of the US population is overweight. And this is when the diet industry tells us to move more and eat less.

Try to heed this advice, starve yourself and clock in hour after after on a treadmill. Let me predict the result – 99% of us will not succeed in the long term. Firstly, the exercise or movement must be something that we enjoy. How can we expect great results when we drag ourselves to the gym in the mindset of ‘I really do not like it but there is no other way, I HAVE to do it’. We are punishing ourselves in our free time. Let’s try to change this. Firstly, let’s find something that we love doing, so we look forward to it, there is no need to go through that process of persuasion over and over. Secondly, the type of exercise matters A LOT! Some are just better for fat loss that others. The common assumption the more the better proved to be absolutely wrong. We should NOT be exercising to burn off the fat but to set off a hormonal response. Our bodies need to be constantly challenged to become stronger and leaner. High intensity interval training is deemed to be the best for fat loss and on the other hand, the strength training will build and tone your muscles. And last but by far not  least, our body composition is cooked in the kitchen not at the gym. I would boldly claim that our body composition is 80% of what we eat and 20% of what we do. Yes folks, our diet does matter a lot.

So we are told to eat less. It’s all about quantity then…right? Nothing can be farther from truth. Curbing the processed sugar intake is a definite step forward but even the small amount of it still spikes our insulin. Insulin takes all sugar away from the blood and, sooner or later, we experience that inevitable low blood sugar crash. Fat and even protein, on the other hand, provides a long lasting source of energy. To give justice to sugar, not all sugar is bad – carbohydrates in the form of nutrient-dense vegetables, fruits, herbs and spices are a great source of fibrous carbohydrates and phytonutrients. Try to eat what your grandmother would eat – fresh & unprocessed foods and you body will reward you with new-healthy-flourishing-self.

plate with salad, sprinkled with chia seeds