Food Versus Exercise – Which One To Go For First

Should I Correct My Diet First, Or Should I First Start Exercising?

Short answer: The winner… by miles… is to correct your diet first!

Long answer: (The page below is an excerpt from the Undiet Program + extra research)

A few years ago, there was this fascinating study that the
British Journal of Sports Medicine
did, they had participants exercising

without changing their diet

for 12 weeks.

They had people exercise 5 times a week, 1 hour a day, for 12 weeks (3 months in all).

Now, guess how much the people lost in 3 months of exercise without changing their diet?

They lost 5 pounds.

That’s not great, right, but here’s the thing, for 5 pounds of weight loss over 12 weeks, they worked out an average of

12 hours for each pound lost


And here’s the kicker, 50% of those people

only 2 two pounds

. Yep,

50%, half!

Half of those people spent 30 hours working out for

every pound lost.

I don’t know about you, but 2 pounds lost in 3 months is


. You can go out and run around on a hot day and lose 5 pounds of water weight.

2 pounds is nothing


Exercising without changing their diet. Go figure.

Now the converse is true. There are many, many studies that have shown that if you just change what you eat without exercising, you can lose a ton of weight.

In fact I’ve actual feedback right here, on the Undieting Program, with folks losing 75+ pounds without doing any exercise!

The most popular case study on my program is Cathy who basically did the same thing, corrected her diet and lost over 82 pounds in just under a year.

Bottom line – Food is the most important thing to focus on… by far. Bar none.

And so many people come to my sites and they say,

“Look, I’m exercising so hard.”

And they are.

They’re pushing themselves. And honestly, they’re putting themselves through hell, but they don’t need to…

They just need to be focusing on the food. They need to be smarter about what they’re eating.

So once again, the bottom line, after you go through this whole process is that you need to master food, and focus on your food if you’re trying to see any kind of body composition change.

And the “weight lost” is not always a good measure.

You must focus on the “fat loss”. You don’t wish to lose weight if you’re losing muscle because the more muscle mass you have, the easier it is to keep the fat off. Read that again.

I’ll highlight that for the skimmers and scanners…

The more muscle mass you have, the easier it is to keep the fat off.

As you can see in the above image, which is taken from the very extensive study (over a period of 25 years) done by noted scientists W.C. Miller, E.J. Hamilton and others show that in the “diet versus exercise” argument, diet wins hands down…

… but note that exercise + diet gives the best results. Of course, we’ll deal with muscle mass and workouts in general later on…

… for now, let’s just apply the good ol’ K.I.S.S. principle – Keep it simple stupid.

Let’s correct the food part first, and tackle the exercise part later.

A very prominent entity in the fitness circles, Robert Kushner, (MD and clinical director of the Northwestern Comprehensive Center on Obesity), often hears his obese patients tell him they’re not seeing the results they want from exercise.

They’ll say,

“I have been working out 3 days a week for 30 minutes for the past 3 months, and I have lost 2 pounds. There’s something wrong with my metabolism,”

Kushner tells patients that exercise is very good for them, but for weight loss,

he emphasizes starting with a healthy diet


“As you start losing weight and feel better and get lighter on your feet, we shift more and more toward being more physically active. Then living a physically active lifestyle for the rest of your life is going to be important for keeping your weight off.”

Exercise comes in the picture later, for weight maintenance.

“I come back to this over and over and over,”

Kushner says…

“You can’t find very many people maintaining a healthy weight who aren’t regular exercisers. What we find is that people who focus on diet are very successful in the beginning, but in the long run they falter if they fail to engage in some form of physical activity.”

So yes, exercise, or any good amount of physical activity is very important for maintaining your weight, but let’s just tackle that once we actually reach there, right!

The key takeaway RIGHT NOW is:

Correct your diet and immediately start seeing results immediately. First, in your energy levels, second, in your digestion system, and finally, in your fat cells!

You can start doing that by completing the Undieting Program if you haven’ t already.

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