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1Life Blog

FITNESS VS DIET – Which Should You Focus on First?

Posted by Emma Hogan on 30-Nov-2021 11:29:49

In our latest research roundup, find out why focusing on fitness can be a better bet than dieting. And learn what you should be eating if you want to enjoy the health benefits of a trimmer waistline.

 
How boosting fitness beats weight loss tactics
 
A compelling new research review could help spark life - changing fitness habits for millions. There are currently 650 million obese adults worldwide , and each year 2.8 million people d ie as a result of being overweight or obese . For many, a focus on weight loss may seem the most obvious way (and potentially the only way) to curb obesity - related health issues . But it’s not necessarily the best solution . This new study shows that when it comes to living a longer healthier life , increasing physical activity beats weight loss tactics hands down. After researchers analyzed hundreds of past studies involving data from tens of thousands of men and women , they found that you can cut the l ikelihood of heart disease or premature death more significantly by improving fitness , not dropping weight. This suggests you can be healthy at any weight if you’re active.
 
We're not necessarily against weight loss; we just think that it shouldn't be the primary criterion for judging the success of a lifestyle intervention program ,” says study co - author Glenn Gaesser of the College of Health Solutions at Arizona State University . "We would like people to know th at fat can be fit, and that fit and healthy bodies come in all shapes and sizes," he says.
 
In the research paper, the experts acknowledge that using weight loss strategies can be beneficial, but they can also contribute further to health issues. A focus on weight reduction commonly results in yo - yo dieting (which is referred to as weight cycling ) , and this is linked to muscle loss, fatty liver disease, and diabetes . Given our weight - obsessed culture, it can be challenging for programs that are not focused on weight loss to gain traction , but h opefully, studies such as this awaken people to the value that comes from focusing on physical activity . And as Gaesser points out, for many, drastic changes are not required to make a difference . "The benefit s of exercise are dose - dependent, with the biggest benefits coming from just moving out of the couch - potato zone to doing at least some moderate - intensity activity," Gaesser adds . "It's also important to emphasize that physical activity can be accumulated throughout the day. For example, multiple short walks during the day (even as short as two to ten minutes each) are just as beneficial as one long walk for your healt h."
 
 
Amazing avocados remove fat from dangerous places
 
Forget apples. An avocado a day could offer more significant health benefits for a huge proportion of the planet’s population. A recent study of overweight or obese individuals found that women who consumed one avocado a day had a reduction in deep visceral belly fat which is parti cularly dangerous for your health . The findings came after study participants ate one specific meal each day for 12 weeks . H alf the participants enjoyed meals that incorporated a fresh avocado, half had nearly identical meals with similar calories, yet no avocado. Lead researcher Naiman Khan says : "The goal wasn't weight loss; we were interested in understanding what eating an avocado does to the way individuals store their body fat. The location of fat in the body plays an important role in health .” Vi scer al fat is the fat that sits deep in the abdomen surrounding the internal organs, and it is the most undesirable type of fat. Those with a higher proportion of visceral fat are at a greater risk of developing diabetes and other health issues. Interestingly, this study which was published in the Journal of Nutrition , was funded by the Hass Avocado Board.
 
How whole grains can help your waistline
 
A 2021 study has shown whole grains provide benefits on a whole lot of levels. Examin ing data spanning multiple decades, researchers found that middle - aged adults who ate at least three servings of whole grains a day had smaller increases in waist size, blood pressure, and blood sugar levels over time compared to those who ate less than ha lf a serving per day .
 
The study showed that with each four - year interval , the waist size increased by an average of one inch for those who had a low intake of grains but only half an inch for those who had a high intake. And the average increase in blood sugar levels and systolic blood pressure was greater in low intake participants compared to high intake participants.
 
According to the researchers , these health benefits are likely due to the dietary fiber in whole grains hav ing a satiating effect. They say the magnesium, potassium, and antioxidants may contribute to lowering blood pressure , and s oluble fiber, in particular, may have a beneficial effect on post - meal blood sugar spike s .
 
An example of one whole grains serving is a slice of whole - grain bread, a half cup of rolled oats cereal, or a half - cup of brown rice. "The average American consumes about five servings of refined grains daily, much more than is recommended, so it's important to think about ways to replace refined grains with whole grains throughout your day ,” says study author Nicola McKeown. “ For example, you might consider a bowl of whole - grain cereal instead of a white flour bagel for breakfas t and replacing refined - grain snacks, entrees, and side dishes with whole - grain options. Small incremental changes in your diet to increase whole - grain intake will make a difference over time .” 
 
This article originally appeared at www.lesmills.com/fit-planet
 
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Topics: Healthy eating

The 1Life Guide to Making Progress this Winter

Posted by Adelle Wood on 24-Nov-2021 16:09:11

The cold weather, dark mornings and early evenings all make it difficult to stay motivated and focused on your health and fitness goals.

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Topics: keep active, Healthy eating, winter exercise, winter, fitness

Getting back to fitness with 1Life

Posted by James Cole on 02-Nov-2021 09:00:03

Get back to fitness with 1Life with a FREE 7 day pass

7 Day Pass

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Topics: winter exercise, gym, 1Life, health, fitness

Olympic hero Max Whitlock MBE to open Harpenden’s new multi-million pound leisure centre

Posted by James Cole on 10-Sep-2021 17:12:57

Olympic gold medal winning gymnast Max Whitlock MBE (pictured) is to officially open Harpenden’s new multi-million pound leisure centre.

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There’s never been a better time to join a gym….

Posted by James Cole on 09-Sep-2021 13:14:00

The children are back at school and the first signs of autumn are beginning to creep in. Summer’s a busy time, juggling holidays and entertaining children, there’s no wonder that fitness often gets put on the back-burner. Let’s not forget all the yummy food that comes with the hot weather too, like all those extra ice creams and BBQs - it’s easy to lose your mojo when it comes to your health and fitness.

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Covid restrictions update

Posted by Paul Rayner on 15-Jul-2021 15:21:43

As ‘Freedom Day’ is fast approaching we’re looking forward to starting the final phase of reopening across all 1Life centres from Monday 19th July. We appreciate for some this return to normal life is welcome news, while others may feel a bit more apprehensive about the planned relaxation of restrictions.

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Topics: Covid19, 1Life, freedom day

World Wellbeing Week

Posted by Paul Rayner on 25-Jun-2021 14:48:35

This week is World Wellbeing Week (21 – 30 June). The awareness week provides an opportunity to shine a light on all aspects of wellbeing, including social, physical, emotional, financial, career, community and environmental aspects, all of which contribute to our overall sense of wellbeing.

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Topics: world wellbeing week

Men’s Health Week

Posted by Paul Rayner on 15-Jun-2021 09:39:56

This week is Men’s Health Week (14 – 20 June). The purpose of the week is to raise awareness about the importance of male health and encourage men to seek support and regular medical check-ups.

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Topics: Mens Health Week

Group exercise is back at 1Life – here are your must-try classes

Posted by Paul Rayner on 25-May-2021 12:32:11

Last week, the latest round of relaxation of Covid restrictions have seen the return of group exercise classes. We’re delighted to welcome back our 1Life members as for many, group exercise forms a vital part of their fitness routines.

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Topics: group exercise

Mental Health Awareness Week

Posted by Paul Rayner on 13-May-2021 14:55:59

Mental Health Awareness Week is taking place from the 10th to 16th May. People everywhere are being reminded to take time out to care for their mental wellbeing. After the challenges that everyone has faced during the pandemic, it has never been more important to take care of your mental health and one of the best ways to do this is through getting active.

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Topics: mental wellbeing, mental health