When we talk about the weight loss, firstly we think about the dieting—our weight increases when we get extra calories than required.
Hence, calorie reducing plays an important role to lose weight. But this thing is not easily maintainable, because after some time we start to repeat our old behavior. In this way, we again start to eat more and gain all weight that we had to lose due to dieting.
Exercise Is More Important Than Diet for Weight Loss
Can we lose weight only with exercising?
It is one of the most important questions for all of us. The recent research has been published in the Journal of Strength and Conditioning Research.
This research shows that describe 81 overheavy females to participate in a fitness programmed.
These three women started to do daily routine work for three times in seven days. However, they did not focus on their dieting. After three months, their weight was recovered, and there was a surprising result. 70% of the women gain extra weight in spite of their regular work burden.
After research, it was concluded that the women who gain much weight during their exercise period were due to the calories increase.
These women take extra food considering that they have been losing the calories in their work. But they were wrong. Hence, it is clear that only exercise cannot help us to lose weight, till we do not focus on to reduce the calories.
Exercise and Diet: both are parallel to lose weight
Briefly, the justifiable and secure way to lose weight is to reduce the calories as well as the regular exercise for the long term.
· Energy Spending and Calorie Ingestion
The regular energy expenditure is the overall calories you reduce for daily energy. But to lose weight, the total reducing calories should be greater than the calories consumption.
If you get sustainable eating but are exercising regularly, then you can develop a justifiable energy shortfall. Moreover, exercise regular exercise will also support to enhance the metabolic rate of the body that will help to reduce a lot of calories.
If someone daily reduces 500 to 1,000 kcal, it means that he will reduce 0.5-1kg weight in a week. Hence, if he is daily taking 1, 500 calories, he should have to reduce 2,000-2,500 calories daily either by exercising or regular work.
· Choose Good Food
The proper diet plays an important role to keep maintain our weight. For sustainable food, filling a quarter of palate along with whole grains, a quarter of proteins, and half palate of fruit and vegetables is the best recommendations. After intaking this, you can also get sweat in your regular food.
A report of American College of Sports Medicine stated that;
A regular exercise of 150-250 minutes is good to maintain your weight. Extra than that will be called moderate-intensity exercise, and it is a heavy exercise. But after moderate-intensity exercise, you can speak 3-4 fours words in one time.
· Choose an Appropriate Activity
If you are not a habitual worker, then working exercise will not be easy for you. It may put pressure on your junior limb joints. You should choose an easy workout activity, such in the pool that lessens the effect on your knees and joints. After getting involved in such activities, you can try the heavier than that like jogging, brisk walking and cycling.
Diet and Exercise for Your Health
Proper diet and exercise are compulsory for all even who don’t want to lose weight. Diet and exercise management results in numerous health benefits. But if your goal is to lose weight, it means you are at threat of pre-diabetes.
However, for this purpose, you should also focus on your proper diet as well as proper exercise. It will result to get rid of the diabetes threat and other diseases. But it is also recommended to get a suggestion from your doctor before you start any exercise management.
Required Exercise for Weight Loss
If you want to get health benefits from regular exercise, you should do some aerobic exercise 3-4 times per week at least for 15-20 minutes. But if your concern is to lose weight, you should increase this time to 20-30 minutes.
If you are walking one mile daily, you are doing moderate exercise. It will help you to reduce 100 extra calories. And if someone is burning 700 calories per week, he can lose 10 lbs. of weight.
Examples of Different Exercises
Each exercise will be benefited just if you are doing it regularly. That’s why experts suggest involving in an exercise type in which you can involve heartly. If you are not enjoying your exercise, you cannot get involved in it and will be unable to do it regularly.
Whatever exercise activity you are picking, it should have some kind of aerobic or circulatory taste, for example walking, jogging, cycling, swimming and dancing, etc. In this way, your heart rate up and blood pumps. To work out on a fitness device like treadmill, elliptical, or stair stepper is also a good option.
· Weight Training
If you are ding weight training, you are getting double benefits. It means you are losing weight as well as building up your muscle. Muscle reduces calories. The further expert suggestions are given here;
- Back and Chest
- Biceps and Triceps
- Calves and Quads
- Forearms and Shoulders
- Hamstrings and Traps
The fresh study of Fred Hutchinson Cancer Research Center represents that;
‘’Yoga is not as strong as other exercise activities. However, it will support to reduce weight in different ways.’’ This study also shows that the Yoga participants remain less overweight and are more conscious about their diet as compared to others.
Including Exercise into Your Routine Life
The whole exercise per day is more important than your involvement in one session. Hence a little change in your daily routine can bring a large change in the waistline.
Habits for Healthy Lifestyle
- Walking and riding a bicycle and running or hiking
- Using stairs instead of lifts and elevators
- Drinking recommended amount of water
- Adding vegetables and fruits in meals
Dieting for Weight Loss
Dieting is very important for weight loss and healthy lifestyle. Different cultures and populations globally have their own diet plans that are unique and effective for the people of that population.
In the modern world, diet means the manner of eating in which eating is adjusted, and calories are reduced from meals, and it results in weight loss.
Disadvantages of Being Overweight on Your Health
When you have an overweight body for a long time, particularly when accepted around the middle in the stomach area, it is innately provocative and significantly raises the probability of emerging long-lasting diseases.
Appropriate Dieting Is Best to Lose Weight
To lose weight for a long time, you should burn the total calories taken every day.
Furthermore, you should also change your daily routine diet and add health food in it to nourish your body like fruits, vegetables, lean meats, whole grains, and nuts etc. but focus on the suitable food portion, as it should not cause to increase your daily calories.
Diets to Lose Weight
From history, we can see that numerous weight loss diet strategies got fame and then suddenly flop with time. Mostly these diet strategies concentrate on restricted the consumption of three macronutrients which are creating lumps of all foods, such as carbohydrates, fats, and proteins.
Important Point to Plan a Weight Loss Diet
- Before to start a weight loss plan, you should see some of your unhealthy habits such as;
- You should not skip your full meal to develop a calorie shortfall.
- It is not suggested to whole limited categories of foods.
- If you are doing daily exercise, then a sudden high level of exercise can harm your body.
- You should not take any unverified weight loss complements such as which are not regulated by the FDA. Because no supplements have been approved by research to give considerable weight loss advantage outside that proper diet changes and exercise can give.
Effective Diet Plan Loss Weight
Still, there is no approved diet by research to lose weight. However, any suitable weight loss plan should have an effective eating strategy to develop calorie shortfall. It is possible if you are continuously making batter food consuming quality, and more notably, you are regularly implementing your plan.
The parallelism of Dieting and Exercise to lose Weight
When we think to develop a dieting plan, we should keep in mind both proper diet and exercise. You must keep in mind that eating and drinking for 100% of calories in taken per day, whereas any activity, counting exercise, can burn a little number of the calories per day, such as from 10 – 30%. On the other hand, regular exercise can also have different positive results for your health.
Reasons Why Diet Is More Important Than Exercising for Weight Loss
1. Exercise alone cannot lose substantial weight significantly.
According to recent researches, exercise alone cannot lose substantial weight because most of us are unknowingly recompense the calories that we consume by physical activity. Hence, our exercise will be useless until we are not focusing on your daily intake calories.
2. Exercise increases your appetite.
From the above discussion, it is also clear that how regular exercise can initiation our unconscious eating habits. It relies on the study that physical effort energetically surges our hunger and absorption.
These researches approved that the people who follow strict exercise rules rise their calorie consumption instantaneously, progressively refuting the influence of their exercises over time.
3. Physical activity will not help to stop the weight increase.
From 2001-2009 the upsurge of healthy people’s involvement in physical activity has been recorded. This record shows that these people cannot control their rising overweight during their working period. From this, it shows that just exercise is not enough to stop gaining weight.
4. Food- a basis fuel to drive exercise
Several individuals misjudge the interconnection of food and exercise. But the reality is that food is an essential fuel to drive exercise. If you do not take precise calories, energy, and nutritious food, your body will not be deeply involved in any exercise activity. Hence, you will also not be able to lose weight.
5. Diet can prove to lose weight in the short-term.
Modern technology progress makes us quicker and more impatient concerning getting all types of results. Hence, we started to focus on fast and short-term results. Diet is also one of the main and short-term weight loss factors.
6. The weight loss procedures confine the efficiency of physical activity.
You should keep in mind that the weight loss procedures confines exercise’s efficiency being an individual exertion. The American Dietetic Association approved it and mentioned that weighty people couldn’t develop the vital energy shortfall of 500-1,000 calories daily without planning and controlling their diet quantity.