Knee to Chest -9 min

Top 10 Benefits Of Combining Exercises And A Healthy Nutritional Diet Plan

The world needs to start looking at obesity as both a disease and a risk factor, according to a report[1] that was published in the European Journal of Obesity. I’m not sure what this is all about since my clients are melting about one stone in the interval of two, three weeks however, it is clear that we need to do more about this, and help more and this is what my article is about.

Firstly, let me say this – as an elite personal trainer in London I see that my clients are ALL winning their war against the extra pounds and stones!!

In the report the experts say that people are no longer concerned about eating a healthy diet plan, but they are easily tricked into unhealthy options when it comes to food, exercise and more.

The condition is not only implementing the physical abilities of those affected, but also causing a significant increase in the risk of disease and leading to a reduction in the lifespan of affected individuals.

Harvard School of Public Health[2] explains that the worldwide obesity epidemic is caused by the increase in the demand for processed foods, higher calorie diets, advancements in technology and a world where people are preferring a sedentary lifestyle over an active one.

Today, we are faced with an epidemic.

Several studies have shown that obesity is directly linked to numerous complications and chronic diseases.

One study[3] found a considerable increase in the risk of non-insulin dependant diabetes, also known as type 2 diabetes, and high blood pressure to be associated with obesity.

Another study[4] explains how obesity is linked to cancer, cardiovascular disease, renal dysfunction, asthma, infertility and sleep disorders.

One report[5] also explains that, after reviewing several studies, it was found that obesity causes a strain on healthcare systems – including the costs of healthcare and the resources available.

As the prevalence of varied symptoms and obesity increases, so does the prevalence of these diseases.

Food Inflammation

For those motivated to make a difference, however, some lifestyle changes may provide them with the ability to achieve the goal of reaching a healthier weight, as well as an overall healthier body.

The combination of both a nutrition-rich diet and a regular exercise plan can contribute to a variety of benefits to the human body.

Let’s look at the particular benefits that can be obtained from such lifestyle improvements.

 

1. Weight Loss

Losing body fat and reducing total bodyweight remains the number one benefit of combining a healthier diet plan to lose weight fast and an effective training program.

A study[6] by the Fred Hutchinson Cancer Research Centre found that the combination of both diet and exercise provided more significant improvements in reducing body fat percentage, increasing lean mass percentage and boosting oxygen utilisation throughout the body.

Ultimately, it is important to focus on highly nutrients rich foods, functional foods and to ensure the daily calorie consumption remains lower than calorie output for successful weight loss.

 

Do you have a question about  weight loss, fitness or health ?

Contact now Jazz Alessi through this link, HERE.

 

2. Improves Energy Levels

According to a review paper[7] published in the Journal of Experimental & Molecular Medicine, the brain plays a key role in various process of the body’s metabolism, including energy regulation.

When glucose is consumed, glucose signals tell the brain that the body has replenished its energy supply – a low glucose level, on the other hand, leads to a signal of low energy levels.

A diet should ideally include healthy snacks that will regulate blood glucose levels; thus resulting in the maintenance of adequate energy levels throughout the day.

A report[8] by MK McGovern also explains that exercise has beneficial effects on the production of certain neurotransmitters and chemicals in the brain, such as:

  • Serotonin
  • Norepinephrine
  • Endorphins

In turn, the boost in brain neurotransmitters and chemicals may also yield advantages to a person’s energy levels.

 

3. Improves Physical Appearance

For many, one of the greatest benefits of a combined diet and exercise program would be the improvements in physical appearance they experience or body transformation.

As a person starts to reduce their body fat and increase their lean muscle mass, their overall appearance tends to improve considerably.

Fat Loss

A review paper[9] in the Dermato-Endocrinology Journal explains that certain studies have proven diet to positively affect acne and other skin-related problems, such as excess sebum production.

 

4. Reduces The Risk Of Cardiovascular Diseases

While some foods and a sedentary lifestyle are known to contribute to obesity and poor heart health, cardiovascular benefits can be achieved through an optimised nutrition and workout plan.

A review paper[10] describes exercise to be one of the top methods for preventing the development of cardiovascular diseases, including stroke and heart failure.

Another review paper[11] also describes that the inclusion of more vegetables and fruit, in such a way to ensure a person obtains an adequate supply of important nutrients, can lead to a lower risk of cardiovascular disease.

 

Do you have a question about  your hearth heath and fitness?

Contact now Jazz Alessi through this link, HERE.

 

5. Builds More Muscle Mass

An increase in muscle mass does not only contribute to a more attractive physique and improvements in physical strength, but also offers numerous other benefits.

A review paper[12] explains that healthy levels of muscle mass in the human body contributes to a lower risk of metabolic conditions, including:

  • Obesity
  • Type 2 diabetes
  • Cardiovascular disease
  • Hyperlipidemia

Builds More Muscle Mass

6. Boosts Overall Immune Function

The immune system plays a key part in the maintenance of a healthy body and the elimination of pathogenic material and toxins from the body.

An overview[13] provided by Virginia Tech Sports Medicine explains that moderate physical activity contributes to improvements in immune function, but, at the same time, stresses that strenuous exercise may not yield similar effects.

According to this review paper by the Nihon University in Japan, food choices also play an important factor in the modulation of the immune system – a healthy diet with a variety of fruits, vegetables and other nutritional food sources contributes to a lower risk of disease in healthy people, and may assist with improving certain conditions in people diagnosed with a disease.

 

7. Improves The Body’s Hormone Balance

Diet and exercise also affect the production of numerous hormones found in the human body – not only those involved in the regulation of metabolism, but also in other hormones, such as male sex hormones, as explained by one particular review paper[14] published on the NIH.

A document[15] produced by the Cambridge Institute for Medical Research explains that the particular parts of the body that produce hormones that are affected by the food consumed by the person includes:

  • Fat cells
  • The Pancreas
  • The Gastrointestinal tract

Leptin, Adiponectin, Interleukins, Cholecystokinin, Peptide YY, Ghrelin, Obestatin, Glucagon-like Peptide-1, Oxyntomodulin and Insulin – these are only a few of the hormones that are affected by diet.

Improves The Body’s Hormone Balance

 

With the right diet and exercise plan, the body will be able to produce the right amount of each hormone, and also utilise the hormone efficiently.

 

8. Enhances Athletic And Physical Performance

The numerous advantages obtained through a physical exercise program, which is combined with a diet plan adequate for assisting a person in reaching the particular goals they are striving for, will provide a significant enhancement in physical and athletic performance.

Improvements in overall health, confidence, muscle mass and strength, bone mass and health, as well as a reduction in body fat, all contribute to better performance in future training sessions.

 

9. Slows Down The Ageing Process

Both fitness levels and diet preferences contribute to either a gradual or fast rate of ageing.

When a person leads a sedentary lifestyle and consumes unhealthy foods, they are exposing their bodies to oxidative stress, increasing the accumulation of fat and experiencing a reduction in muscle mass.

A study[16] by the Anatomical Society explains that reduced caloric intake, which is often the goal of following a healthy diet, as compared to an unhealthy diet, contributes to a reduction in the rate at which the body ages.

A paper[17] in the Journal of Ageing and Disease also explains that physical exercise reduces inflammation, which is known to contribute to disease and mortality with age; thus offering an anti-aging effect throughout the entire human body.

Slows Down The Ageing Process

Would you like to reverse the clock, lose weight sustainably and improve your health and fitness?

Contact now Jazz Alessi through this link, HERE.

 

10. Maximises Mental Performance

A paper[18] published by the University of Nebraska Medical Centre stresses the fact that exercise needs to become an essential part of the treatment plans provided to mental health patients.

One paper[19] describes that physical exercise has been proven effective as a way to boost mood, enhance overall mental performance and reduce the symptoms of commonly diagnosed mental disorders amongst groups diagnosed with a mental condition, as well as amongst healthy individuals.

 

Jazz Alessi, Elite Personal Trainer in London That Will Help You Reach Your Goals

As an elite personal trainer in North London, I have worked with a countless number of clients to help them reach their individual goals.

One size doesn’t fit all and each person is a unique case, which calls for a unique plan-of-action to help them achieve the goals that will lead to a better, higher quality-of-life for the particular client.

My clients say that I am a top nutritionist in London, and I ensure that through personalised training sessions, customised nutrition and one to one coaching you will reach faster any fitness and health goals you have.

The combination of a personalised nutrition diet plan and a custom workout program will help you equip yourself with better weight management skills, create a stronger and more physically-capable physique, and ensure you are able to experience the many benefits that I have discussed in this article.

 

Keen to lose weight fast, and transforming your fitness and health?

Contact now Jazz Alessi through this link, HERE.

References:

[1] Perceived Health Status: Is Obesity Perceived as a Risk Factor and Disease. The European Journal of Obesity. 10 March 2017.

[2] Adela Hruby and Frank B. Hu. The Epidemiology of Obesity: A Big Picture. US National Library of Medicine. 1 July 2016.

[3] A.M. Ogunbode, A.A. Fatiregun and O.O. Ogunbode. Health Risks of Obesity. US National Library of Meidicine. 7 December 2009. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4111009/

[4] Prasenjit Manna and Sushil K. Jain. Obesity, Oxidative Stress, Adipose Tissue Dysfunction, and the Associated Health Risks: Causes and Therapeutic Strategies.The Journal Of Metabolic Syndrome And Related Disorders. 1 December 2015.

[5] Multiple Authors. Economic impact of adult obesity on health systems: a systematic review. European Journal of Public Health. 14 October 2014.

[6] Multiple Authors. Effect of diet and exercise, alone or combined, on weight and body composition in overweight-to-obese post-menopausal women. US National Library of Medicine. 1 August 2012.

[7] Eun Roh, Do Kyeong Song and Min-Seon Kim. Emerging role of the brain in the homeostatic regulation of energy and glucose metabolism. The Journal of Experimental & Molecular Medicine. 11 March 2016.

[8] MK McGovern. The Effects of Exercise on the Brain. Serendip. 2005.

[9] Apostolos Pappas. The relationship of diet and acne. The Journal of Dermato Endocrinology. 2009.

[10] Shashi K. Agarwal. Cardiovascular benefits of exercise. Dovepress. 22 June 2012.

[11] Joanne L. Slavin and Beate Lloyd. Health Benefits of Fruits and Vegetables. Advances in Nutrition Journal. 3 July 2012.

[12] Kasper Dideriksen, Soren Reitelseder and Lars Holm. Influence of Amino Acids, Dietary Protein, and Physical Activity on Muscle Mass Development in Humans.MDPI Open Access. 5 March 2013.

[13] Brolinson P.G., Elliott D. Exercise and the immune system. US National Library of Medicine. 26 July 2007.

[14] Allen N.E., Key T.J. The effects of diet on circulating sex hormone levels in men. US National Library of Medicine. 13 December 2000.

[15] Anthony P. Coll, I. Sadaf Farooqi and Stephen O’Rahilly. The Hormonal Control of Food Intake. US National Library of Medicine. 20 April 2007.

[16] Multiple Authors. Effects of nutritional components on aging. Aging Cell Open Access. 22 October 2014.

[17] Multiple Authors. Exercise, Inflammation and Aging. The Journal of Aging and Disease. 29 October 2011.

[18] Ashish Sharma, Vishal Madaan and Frederick D. Petty. Exercise for Mental Health. The Journal of Clinical Psychiatry. 2008.

[19] C.B. Taylor, J.F. Sallis and R. Needle. The relation of physical activity and exercise to mental health. Public Health Reports. 1985.

Disclaimer:  This website and all its content is to be used for information purposes only. This website or any of its content or links to third parties does not diagnose, advise,  treat or cure any ailments, illness or disease.

You agree to hold harmless the owner of this site for any action taken on your own without consulting your medical doctor first by using the information on the website for diagnostic, treatment, or any other related purposes. This is not medical advice. If you are suffering from any illness, disease or ailments please contact your doctor first and immediately. 

Write a comment

Scroll To Top