Many have every opportunity to lose a few pounds, but they ask, "What better to lose weight: exercise or diet?"
Dr Donald Henspeed, director of the Healthy Living Program at the Mayo Clinic and author of the Mayo Clinic Diet, says this question is misleading.
"It's very interesting to see the impact of diet on physical activity," says Dr. Hanks. This is because diet and exercise perform different functions.
"To lose weight, the diet seems to be more effective than physical activity, you need to make a huge amount of physical activity to lose weight, but the energy deficit improves only by reducing calories," says the doctor.
However, once the desired weight is reached, the exercise is much better not to recover those kilos, Dr. Hanks says.
"Diet and physical activity are therefore equally important, and diet is probably more important for weight loss and physical activity than to recover," he says.
In any case, it's never wrong to concentrate on diet and exercise at the same time.
10 realistic weight loss tips
José Cajías is a founder of Dr. Feelgood, a specialized weight loss center that does not look at surgery in its capabilities and who strives to achieve the goal through an integral formula that combines some key factors: changing habits, training, nutrition, and medical supervision and non-invasive technologies as a complement.
Based on his experience in this field, he gives us some key tips to set us up for the summer:
1. Attack the problem in an inseparable way:
Isolated efforts are less likely to be successful, especially in the long run. On the other hand, if you treat the problem from different perspectives, such as food, physical activity, health or psychology, you will increase your chances of solving the problem from its root.
2- If you want long-term results, focus on your habits:
The habits are described in the subconscious. Without notice, your habits dictate your life because you can not control them conscientiously. To change or customize your habit, you must have an average of 66 days to be consistent. Knowing more about the nature of habits will help you change them effectively.
3 – The quest to balance the consumption and consumption of calories:
In the short term, to lose extra pounds, you will need to consume more calories than you consume. Only in this way can you burn the energy (fats) accumulated in your body. In the long run and after achieving the desired weight, you will need to maintain a balance between consumption and energy costs, otherwise it is safe to regain your weight.
4- Reducing the consumption of processed foods:
Processed foods have many effects that enhance overweight, so you should try to avoid them or reduce their consumption. Its caloric concentration is much higher than unprocessed foods.
For example, 100 grams of granule bar contains 471 calories. In contrast, a fruit like Mango contains 60 calories per 100 grams.
5 – Eat foods rich in fiber:
Grains and whole grains, beans, vegetables, and fruits are usually rich in fiber.
Fiber-rich foods usually have low calories and need to be chewed longer, which in turn increases the time we use to feed and gives us a greater sense of fullness.
6- Do not Make Extreme Diet:
Miracle diets are usually diets without a scientific basis. Although you sometimes lose weight, remember that the weight loss achieved is due to a monotonous and nutritionally unbalanced diet that can not be maintained over time.
It's not normal to lose 4 pounds a week. Conversely, successful weight loss means a loss of 0.5 to 1 kilogram per week. If you lose more than 1 kilogram per week, you lose more than just fat, you also lose muscle mass that is vital for metabolism.
7- Keeping a positive state and environment:
Many times even our closest ones sabotage our deep need and desire to lose weight. Positivism of mind and the environment has a direct effect on your willpower and state of mind, and it is essential to meet all the challenges that involve weight loss. Stay away from these circles or people who do not facilitate the process.
8- Simplify your daily goals:
The basis of changing habits is perseverance, and to achieve this, you must be realistic in line with the daily goals you set. You need to make the conditions easier so patience triumphs, then do not make the mistake of putting too difficult and ambitious goals at the beginning by starting the first day of 10 kilometers when you've never done it because it will cause frustration and frustration you will want to leave.
9 – Drink plenty of water:
It is important for your body to function well and also helps regulate the level of satiety. It carries nutrients, facilitates digestion, digestion and elimination of cells. Adults should consume 30-35 mL per kilogram of weight per day.
This means that if you weigh 60 kg, you need to drink 1.8 liters of water per day. Reception should be done gradually throughout the day and a glass of water should be taken at each meal. Between take, take at least 4-6 glasses of water, fractionated.
10- Physical Activity:
Try to do exercises that optimize the accumulation of fat burning, ie. those that activate the aerobic system such as a bicycle, elliptical, trot, zumba or a quick walk. Add this with muscle work to activate metabolism and to consume more calories.
It has been shown that combined exercise leads to greater weight loss and body fat. If you have some time, combine physical activity with the routine you already have and which is compatible. For example, look at the teleport that you are doing elliptical, going to work, walking or cycling, etc.
Via: Bio Bio Chile.