Exercise versus diet: which is more important ?

Exercise vs Diet: Which is more important ?

Diet vs Exercise: What Matters Most for Weight Loss ? | Weight Loss Tips

Which really leads to weight loss ? Exercise or diet ? If you need a few kilos, keep reading! A diabetic lifestyle that maintains a healthy weight instead of being overweight can reduce the risk of chronic disease.

Exercise versus Diet: Which is more important ?

At first glance, dieting seems like an obvious answer if we want to lose weight.

We acquire weight when we consume more calories than we need. Therefore, controlling energy input and expenditure is naturally key to weight loss.

Although most fad diets recommend caloric restriction, people should be careful as this is generally not sustainable. After a while, people tend to go back to their old habits. Worse yet, feelings of deprivation lead them to eat more, causing them to regain all the weight they initially lost.

Is exercise more important than diet for weight loss ?

If diet alone doesn't lead to sustainable weight loss, will exercise alone be enough ?

Not quite, claims a study that was written up in the Journal of Strength and Conditioning Research. 81 obese women were engaged in a fitness program as part of the study by researchers from Arizona State University in the US.

In a three-month study, women exercised on a treadmill three times a week, but their eating habits were not monitored.

After three months, 70% of the women had gained some fat mass during the program, despite increasing their activity.

Although the study could not conclude on the exact cause of the weight gain, the researchers believe that the participants who gained weight ate more food and increased their calorie intake. They assumed they had burned enough calories to make up for the extra meal because of this.

Exercise and diet to maintain weight in the long term

In short, the safest and most sustainable way to lose weight is a combination of conscious nutritional practices and long-term regular exercise.

Energy expenditure and caloric intake

The number of calories you burn for energy each day is your total daily energy expenditure. To lose weight, the number of calories you burn must be greater than your calorie intake.

By consuming the same amount while exercising more, you can create a sustained energy deficit (where calories expended are fewer than calories burned). Regular exercise can help increase your metabolic rate so you can burn those calories much more efficiently.

An energy deficit of just 500 to 1000 kcal per day will allow you to lose 0.5 kg to 1 kg per week. So if your daily calorie intake is around 1500, you should aim to burn around 2000 to 2500 calories per day through your daily activities if you want to lose some extra fat and weight.

Choose good food

Your diet is also important. Remember my guidelines for a healthy plate: Fill a quarter of your plate with whole grains, a quarter with protein, and the other half with the recommended two servings of fruits and vegetables per day for a balanced meal.

Once you've established your diet, it's time to sweat it out by exercising regularly.

According to the American College of Sports Medicine, 150 to 250 minutes of moderate-intensity exercise a week will help you maintain a healthy weight. Some also lead to weight loss. Moderate intensity exercise should cause your breathing rate to increase. You shouldn't have enough breath to sing, but you should be able to carry on a conversation.

Choose a suitable activity

Exercising can be hard on your body, especially if you're not used to it. The more you weigh, the more stress you put on the joints of the lower extremities.

Low-intensity training programs like yoga, aqua-jogging, and water activities reduce the impact on your knees and joints. As you progress, gradually increase the intensity of your exercise regimen to moderate to vigorous intensity. When you feel more comfortable with your exercise regimen, try other activities such as jogging, brisk walking, or bicycling.

Diet and exercise for your health

Even if weight control is not your goal, a balanced diet and regular physical activity have many health benefits.

If you are overweight, you are at risk for prediabetes. But start now with a combination of moderate physical activity and a sensible diet, and you can reduce your risk of diabetes and other diseases.

Do consult your doctor before starting any exercise regime, and practice caution when exercising. Remember, safety first!

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