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Diet and Exercise Evolution: Adaptation (part II) -- Examples and Practical Advice
Understanding the theory of adaptation (see previous article, Adaptation I) will give you the tools to evaluate your diet and daily routine. If you have any question about whether something is good for you, always examine both the immediate effects and the adaptation effects equally. This article will look at various examples of adaptation and practical advice based on this important theory. Walking Sprinting The best advice regarding exercise for weight loss in accordance with adaptation is this: warm up by doing a fast walk for 10-15 minutes, so that your body goes into a fat-burning mode. Then, turn up the intensity as high as you can and speed through the next 10-15 minutes. This can be running, climbing stairs, bicycling or whatever activity you like. I recommend a stationary bike because the risk of falling or hurting your joints is minimized. If you do this before breakfast, you're also training your body to use stored energy (fat) instead of energy from food in your stomach. If You Could Be an Animal... A lion, to get food, has to sprint for up to 5 minutes until it grabs its prey, which is usually pretty big. When it does, it wrestles with it for up to 10 minutes, flexing all its muscles and changing positions, putting all its force against the other animal that is resisting with all its might. This builds muscular strength and size and eliminates body fat. A gazelle spends a lot of time eating, but each mouthful is tiny. It takes a long time to eat, and never gorges. When the grass all around it is bare, it bounces off to another place to find food or water. The gazelle is highly alert because it is vulnerable to attack, and often twitches or fidgets to make sure it can escape quickly. When it is attacked, it runs (bounces) incredibly fast for up to 20 minutes until it is safely out of danger. This activity makes it long and slender as an adaptation to its environment. Don't be a house cat. Many cats are overweight because their environment doesn't challenge them to run to catch food (or avoid being caught), and sleep or lie around for 18 hours a day. If you have a desk-job, and then watch TV on the couch, that is exactly what you are doing. Three Squares What about the opposite? What if you eat small portions every two hours and drink water all the time? Your body will think that you're in a place where there is food whenever you need it, like a jungle full of fruit trees and other easily furnished food to eat. What is the reaction? Hooray! Better to speed up the metabolism, so that the stomach is finished digesting the previous meal before the next one comes; no need to store fat that is just leeching circulation and water; and get rid of any excess water in the system, because fresh water is constantly coming in. This is in line with your weight loss goals, so this is the route to take. Calories: Eat less or burn more? If you first remove a significant number of calories from your diet, you will feel less energetic (because calories are energy), therefore, you won't feel like exercising, and you won't be able to exercise for as long. On the other hand, if you start exercising more each day, it will make you hungrier (because your body knows it's not getting enough calories to support this new activity), but as long as you try to keep your eating habits the same and pay attention to satiety by eating foods that make you feel full, you'll feel great, your endurance will improve and your overall health will keep getting better. At that point, if you reduce the calories in your diet, then you will be able to cope with slightly less energy, because your body will already be more efficient at using that energy to fuel your exercise. A Summary David McCormick is the founder of Weightless Products. His Mr. Weightless site is dedicated to free weight loss articles and advice, primarily targeted to men. There are no banners, no pop-ups, and you will never be asked for your email address. Mr. Weightless: Wait Less for Weight Loss!
MORE RESOURCES: Does Intermittent Fasting Improve Health beyond Weight Loss? Scientific American ‘Ravenousness was in my job description.’ What happens when a food writer goes on a weight-loss drug? The Boston Globe Gautami Kapoor reacts to Ram Kapoor’s 55 kg weight loss without Ozempic or surgery, reveals his true inspiration Hindustan Times New weight-loss drugs meet old biases against fatness, challenging recent gains in body positivity The Clayman Institute for Gender Research DTC obesity med market heats up: Eli Lilly taps knownwell, Hims & Hers adds new weight loss meds to platform Fierce Healthcare Gut Check: Fractyl Health Can Lock in Weight Loss From GLP-1 Drugs Inside Precision Medicine Feinsinger column: Ozempic and other GLP-1 weight-loss drugs Post Independent 100 Pounds and Counting! One Veteran’s Story of Weight Loss | VA Saginaw health care | Veterans Affairs VA.gov Home | Veterans Affairs Lifetime Excess Weight, Adult Weight Gain Linked to Increased Renal Cancer Risk Oncology Nurse Advisor 4:3 Intermittent Fasting Outperforms Daily Calorie Restriction in Weight-Loss Study CU Anschutz newsroom Weight loss implants to increase compliance and cut admin burden for patients Pharmaceutical Technology Midwest state attorneys general call for the FDA to clamp down on counterfeit obesity drugs Iowa Public Radio Latest Review of the Mitolyn Benefits Complete with User Feedback and Real Ingredients Support Yahoo Finance Eli Lilly Vs. Hims & Hers In DTC Weight Loss Market? - There Is Only One Winner (NYSE:LLY) Seeking Alpha One Woman’s Weight Loss Win: ‘I Lost 110 Pounds Enjoying Slow Carbs!’ firstforwomen.com Eli Lilly piles on weight loss drug suits to ward off revenue squeeze Life Sciences Intellectual Property Review Weight Loss Breakthrough: Stanford Scientists Discover “Natural Ozempic” Without the Side Effects SciTechDaily 6 Korean fermented foods perfect for weight loss Times of India Hims & Hers stock slipped as investors were left unimpressed with its new weight-loss drug options Quartz Weight-Loss Drug Use Has Risen Sharply Among Children and Adults With Type 1 Diabetes Johns Hopkins Bloomberg School of Public Health A woman who lost 130 pounds shares 7 changes she wasn't expecting — from people being nicer to her to food tasting different Business Insider Slimming with Ozempic: less praiseworthy than dieting and sports Оперативні новини України та Світу This 3-day-a-week diet could be a vital weight loss strategy, say scientists BBC Science Focus Magazine Best SARMs For Cutting, Bulking & Muscle Growth 2025: Top Fat Loss Sarms Stack For Sale On The Market - CrazyBulk GlobeNewswire Love Is Blind's Chelsea Blackwell Claps Back at Haters Over Weight Loss From Medication - E! Online E! Online Man weighing 150 kilos sheds half of it: Know how he did it with a simple protein-rich diet plan Times of India Meghan Trainor flaunts dramatic weight loss transformation at Billboard event, reveals how she's ‘biohacking’ her body Hindustan Times Intermittent fasting three days a week outperforms traditional dieting in weight-loss study PhillyVoice This natural South American drink works like Ozempic — and can lower your risk of heart disease New York Post Maximize Fat Burn: How To Find Your Target Heart Rate for Weight Loss firstforwomen.com Do Ozempic and Wegovy really cause hair loss? New Scientist Pierce Brosnan's wife Keely showcases incredible transformation in figure-hugging mini-dress hellomagazine.com |
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