The role of exercise in weight loss

Hello, everyone, and welcome to this podcast. This is a podcast that so many people have requested.

 

So I am going to give you my take on exercise for weight loss.

 

But before I get into this really chunky topic, I wanted to let you know that the group coaching programme is open for enrolment up until the 4th of November.

 

So many. make sure you go to www.amruticoaching.com/group to sign up.

 

This is where you will be able to fill out a short application and we'll go on to with me.

 

So I have consults booked well I’ve got my whole schedule opened up for you up until the 4th November, so make sure you get on my hand and come and have a chat I would love to help you overcome any of the difficulties that you are having with regards to your weight loss, so that you can lose weight for good, and you never have to worry about it ever again.

 

So this is what we do in the group coaching program, and I invite you to come and join.

 

If this is something that we'd like okay so let's talk about exercise for weight loss, because this is something that comes up a lot.

 

This is something that I have to generally talk about a lot in my group coaching programs because of how we are conditioned as a society.

 

So let's, get started. So what i'm about to say will probably go against a lifetime of what you've learned in terms of exercise, weight, loss, diet, all of that.

 

So, and it may be something that you've believed in and trusted in.

 

And I just want to say that I was there with you, too.

 

I tried, like every diet under the sun, I know for my wedding.

 

I was probably for the last 6 months. I was trying to get down, you know, to a slimmer weight and more slimmer body, lower weight, I mean, and I would burn a minimum of 1,500 like calories a day and

 

only consume about a 1,000, and this was the only way that I knew to lose weight, because at the time everyone was talking about you need to focus on calories.

 

You need to burn more than you actually consume and actually I don't talk about calories at all in the program, because calories are a very basic way of looking at things.

 

And it's just not accurate so in the program We took much more about the hunger hormones.

 

The instant theory of weight loss, and how different foods affect your instant levels, your hunger hormones, and how that impacts your hunger.

 

How that impacts all the hormones in your body and that's why that's more effective.

 

But anyway, coming back to this, when I was like 20 days wait for my wedding, I would burn like I would be on the step for like 2 h, and I you would use the step for because that was the machine that would burn the most calories.

 

right, and so I would be on there for like over an hour, sometimes 2 h, and I would only eat a very small amount of food, and I lost the weight.

 

But I was miserable. I was tired, I was exhausted.

 

I was getting ill. quite a lot, and I didn't know any other way.

 

This was the only way I knew to lose weight, so of course it worked at the time.

 

But then I gained back the stones within the next year of my wedding, and that's because I didn't have the time to exercise for 2 h per day.

 

I was a busy doctor. I was working nights. I was working weekends.

 

I had just got married I was fitting into a new house with new people.

 

I was learning how to adjust to married life I was dealing with, you know, some personal issues that were going on for me like there was a lot going on at work not going on at home, and it was really hard, and actually I

 

didn't have 2 h to spend a day on exercise so the crux of what i'm trying to say is that exercise is actually not very useful for full weight loss, and this may go against decades of social programming where You've

 

been taught that you have to exercise more to lose weight there's a tendency in society to think that you actually lazy.

 

If you don't exercise, and that is your fault that your fat, and you know what i'm so fed up with this.

 

This stops here. It is not your fault that you are overweight.

 

You are not lazy you're actually so super dedicated, and you have been doing this you like all your life.

 

You've been trying to lose weight for so long that shows how dedicated you actually are.

 

You keep coming back to it. you. Keep coming back to it so It's not a problem about dedication.

 

It's a problem about not knowing the science behind what you are actually doing.

 

And so now i'm going to teach you the science behind exercise. there's different studies that quote different figures, but in general different studies.

 

Quote that exercise is only a fraction of weight loss. Some studies quote 5%.

 

Some studies quote 20%, but in general in my experience it's only 5% of weight loss is exercise.

 

95% is mindset and nutrition. And actually, of that I think the vast majority is mindset.

 

And this is what we cover in the brick coaching program.

 

The mindset and the nutrition piece so if you think about it. So many people eating different foods are able to maintain their weight loss. right?

 

So it's not the only one size fits all in terms of nutrition in the group coaching program.

 

I will teach you all about the hunger hormones, all about which foods affect your instant levels, your bread level to election levels in different ways.

 

I will teach you about what the optimum ways to eat tend to be.

 

But then, at the end of the day, you get to choose how you want to eat, because that's the only way it's going to be sustainable for you if I tell you exactly what to eat your brain's gonna go into rebel mode and

 

it's gonna say hell no she doesn't know what I eat. She doesn't know what kind of foods fit in with my family.

 

She doesn't understand? and then you're probably gonna rebel.

 

So that's why the group coaching program you get to decide exactly what you're going to eat every single meal of the day.

 

And then you basically show me what you're eating and I can help you make tweaks.

 

If you're not losing weight at the at the level that you would like to be losing rate and if you're on a weight loss.

 

Plateau. So when you're thinking about 95% of weight loss being mindset and nutrition, you don't have to exercise at all to lose weight, so in this program, you don't have to exercise at

 

all, and you will still lose the most amount of weight that you've ever lost in your life, and because we're dealing with the root cause of what's going on.

 

Your thoughts, your feelings, learning how to stabilize your nervous system, learning how to actually feel your emotions in your body.

 

Then that's why it's permanent so why do you think i'm so confident about making these bold claims that go against so much of what the public believe and there's multiple reasons the first one is that

 

I've tried it myself, and the way I lost weight was actually cutting out exercise.

 

And so I was able to lose 42 kg. so over 92 pounds, because I was able to focus on my mindset and focus on what I was actually doing Actually, in my journey.

 

The most important thing for me was urge management. Learning how to feel my urges, I had this intense desire to eat the food I was like. Oh, my gosh!

 

It was like overcoming me. It was like really really strong for me and for me to be able to sit with that uncomfortable feeling in my body and let it be there without having to react to it.

 

That was huge for me, and I still use that probably 10 to 15 times every single day, and I will do for the rest of my life.

 

So there may just be one thing that you want to focus on.

 

But the mindset is basically it covers all of the things that we teach in the group coachy program.

 

Right. So it works for me, and it works with all of my my clients, and it would definitely work for you as well.

 

But if you want to know the science, then let me get you up to date with the latest science.

 

So i'm gonna break it down really simply so that if you wanted to kind of read up on this you can Google.

 

All the studies. you can look into this a lot more but i'm gonna really break it down in a very simple form.

 

So when you over exercise, you cause stress in your body, and when you body stress it releases a stress hormone called cortisol.

 

And when you quit so levels are high, this raises your insulin levels.

 

So when you stress your body, you release cortisol.

 

When you cut So levels are high, your incident levels raise as well. and you may remember from previous podcasts, especially the hunger hormones, podcast, that insulin is a fat storage hormone.

 

So what that means is whenever you're insulin levels are high, you'll be storing fat instead of using fact.

 

This is also the reason why, when diabetics are put on insulin, there's often weight gain, so it's the same theory.

 

Whenever you instant levels are high, you're going to be storing fat, and if that stress hormone cortisol causes your instant levels to rise as well, then you're gonna be storing fat instead of using fat when you're

 

in solar levels have been increased. So this is why, when you over exercise, you actually put stress on your body, and it can actually lead you to gain weight rather than losing weight.

 

But yes, exercising can make you gain weight i'm just gonna let that i'm just gonna repeat that again over exercising can make you gain weight.

 

I know it's probably completely the opposite to what you have been taught, and that's okay. Here we do things differently.

 

We do things the permanent way. Another thing that exercise can make you excessively hungry.

 

And then what happens is if you end up over eating because you're more hungry, because you may be saying to yourself.

 

Oh, I deserve it, or i'll burn it off later or

 

I have done a really long walk. So now, i'm going to eat this, you know, whenever you are justifying overeating, this will make you gain weight too, because remember, if exercise is only 5% of weight loss.

 

If you are consuming more than you need, you will gain weight, or you may be on a weight loss.

 

Plateau, or you may be losing weight very slowly.

 

And this is because of the hormonal effects, but also because your body wants to replace the glycogen, which is the access glucose that gets stored in your muscles and in your liver.

 

And it wants to use that up and so hold on i'll say that again.

 

What wants to do is you wants to replace the glycogen in your muscles that was used up during your excessive exercise.

 

So that's another reason why you are going to feel excessively hungry.

 

That's a mechanism from the body that actually wants you to consume more to actually replace that energy store.

 

So want to kind of think about doing is you want to think about?

 

Do I actually think that i'm over exercising and actually think about?

 

Is it making me hungry when I exercise am I more hungry when I exercise, then I don't exercise, and in my experience of coaching like hundreds of women, exercise is actually not needed for weight. loss.

 

So you may be thinking why, if I just wait in the past using exercise, then, and the answer is because exercise on its own is X.

 

Hello for physical events. So I exercise regularly. now that i'm at go away because exercise helps with my anxiety, and I talk about my anxiety quite a lot, and it's because I want to normalise it everyone has something that they

 

struggle with, and the thing that I struggle with is my anxiety, and I used food to mask that for so long.

 

But now i've let the tools to be able to feel my emotions to manage my anxiety without needing food to make it better, and generally, whenever I think about exercise, I love doing it for my anxiety, because generally I

 

feel so much more energised after exercising and exercise helps release release those endorphins which are those natural feel good hormones and also other neurotransmitter meters that gives you that run as high so when after

 

I've exercise I feel this like euphoria this like great high that I feel, and I keep reminding myself this is why I do what I do right.

 

So it also releases dopamine which is that hormone that you get when you fulfil the desire.

 

And that's actually the hormone that most of us are trying to seek when we are over eating.

 

We're trying to get a dopamine hit we're trying to get that hit of desire hit of desire.

 

So it's excellent also for like all the physical benefits, so cardiovascular health, respiratory health.

 

It helps with loads of health conditions. it helps to strengthen the body.

 

Improve muscle and bone health, and it helps to prevent so many diseases.

 

It can also really help with sleep, So there's studies to show that there's improved sleep quality when you exercise it can help with improved concentration and memory.

 

And one of the main effects is the effect on mental health which I touched on.

 

It can really help improve the symptoms of anxiety and depression.

 

It can improve mood, improve confidence. so if you think about it. Of course, if these things are happening, then you are taking care of your mental health better through the exercise.

 

So then you're going to be going to food less to seek pleasure, because you're generally going to be feeling better.

 

And this is part of the reason why you've lost weight using exercise before, not because the exercise on its own was actually doing much for your weight loss, but because you were not then relying on food to make yourself feel better during that so

 

The reason I talk about this is there is a more effective way of losing weight.

 

You're already very busy, you can't find the time to exercise for one to 2 h a day every day for the rest of your life.

 

If that is for you, and you love doing that then carry on that's fine.

 

But if that's not something that you're willing to do then there is another way.

 

Okay, so it's focusing on the things that actually create weight loss.

 

It is mindset, that creates the which is number one because it's actually your thoughts that create your results, and the vast majority of your thoughts are subconscious, which means that you don't actually know about them.

 

You don't actually know that you're thinking them but they end up showing up in your result line, and this is where coaching helps because it helps to bring them out.

 

So that you can actually deal with them. So the first step is creating in creating a result is being aware of what you're currently doing.

 

And why, and only then, can you really change it right so you may think about Okay, that's great.

 

But is it still useful to exercise for weight loss? And if so, what you advise my personal advice is that I am completely fine with my clients doing gentle exercise?

 

If it isn't, making them hungry if it is then I normally, or if the weight isn't going down, then I normally ask them to cut back.

 

But I say that if it's, helping their physical health, if they're exercising for physical or mental health, then I suggest to gentle exercises like yoga, pilates, walking. I have several clients who come to me who were over-exercising before, and only when we stopped or cut down the exercise where they're able to lose weight.

 

So if you think about my client, Diviya, you may have heard how broadcast interview I think it was episode. 73, I believe so, go back and listen to that if you haven't heard it, she lost 15 kilos in 6 months, and this was whilst being a very near near a normal BMI and she's kept it off, and it feels really easy for her. And she was walking a lot initially.

 

And this was because that was the only way she knew how to use weight.

 

And when she joined the programme I advised actually cutting down how much she was walking, and this helped her to actually balance her hunger moment and pay attention to that anger.

 

So she could actually eat enough, and it was phenomenal because she was able to lose 15 kilos. What's being a normal BMI like what?

 

By making these small tweaks, by focusing on the mindset, and by paying attention to her hunger, and actually cutting down her exercise.

 

So this works I have another client in my program at the moment, who only learned weight loss with over exercise, and now she's lost 8 kg in 8 weeks by literally focusing on her mindset she's dealing with all the things that are making her want to turn to food, to feel better.

 

So the main things that we're working on with her are stopping people, pleasing and helping her build boundaries, so that she can actually be her true self.

 

And if you think about it, her being her true self is actually easy, she doesn't have to keep trying to be someone else. And it's actually that's how she feels less resistance and resentment, for doing things she actually doesn't want to do and this is how she's lost her way, because when she's got the less resistance and less resentment, then she doesn't need to turn to food to feel better because that was what she was doing when she

 

was feeling these really intense emotions, she would turn to food to make her feel better.

 

So when we actually told her to cut out the over exercise and actually focus just on mindset, she was able to change her entire life and lose a most amount of weight, she's ever lost without doing any exercise.

 

So if you actually love exercise and you do it for your physical and and your mental health, you're still fully welcome to join the programme.

 

I have a client in at the moment who exercises from her anxiety, and she loves feeling physically strong.

 

She loves having muscles, and the reason she wanted to join was to learn how to actually feel her emotions and to help with her binging.

 

So this is actually what we coach on so if you can see like.

 

There's so many different things that that the the people are working on.

 

But this is why, being in a group of so valuable?

 

Because everyone gains from everyone else being coached so even if you feel you won't gain when someone else is getting coached.

 

I assure you that the things that you'll pick up on when other people are getting coached are probably more powerful than when you're actually getting coached yourself, because you'll be able to see it as an outsider you'll be able to see a different perspective you'll be able to see yourself in that situation, and become an observer rather than being in the thick of it.

 

Yeah, it's really really phenomenal so in summary exercise is excellent for your physical and your mental health.

 

But if you're thinking that you need to focus on exercise to lose weight, this is not the case, and may actually be impeding the results.

 

So if you want to try this, then if you want to basically lose weight, the permanent way you're welcome, you're very welcome to join the group coaching program.

 

The enrolment of the November group coaching program is open until November 4th, which is this Friday if you're listening to it when this episode airs, and this will be the final enrolment for the year.

 

So i'm so excited for the ladies who are already in, who are committing to their transportation their mind, transformation, and their body transformation.

 

And they have decided to join now because they wanted to get support. At the time of year that most people struggle the festive season.

 

My clients lose way over Christmas. They lose weight on holiday.

 

They lose weight. whilst going out to eat what's attending loads of parties, and they don't miss out on anything.

 

So if this is where you struggle, and if this is what you're worried about, then this is the time to join You want to actually join a group coaching program when you are struggling with these things, when these things are going to come up because when you can learn how to lose weight during these times there's never going to be a time in your life that you won't be able to apply the same tools.

 

So if this is you go to www.amruticoaching.com/group to join, and I will also put the link in the shownotes.

 

Okay, ladies, I will see you next time. Bye.