Many have the will to lose a few pounds, but they ask themselves: "What is better to lose weight: exercise or diet?"
Dr. Donald Hensrud, director of the Mayo Clinic Healthy Living Program and author of the book Diet of the Mayo Clinic, says that this question is misleading.
"It's very interesting to see the influence of diet versus physical activity," says Dr. Hensrud. This is because diet and exercise play different roles.
"To lose weight, the diet seems to be more effective than physical activity. You have to do a tremendous amount of physical activity to lose weight, but the energy deficit improves with the reduction of only calories"adds the doctor.
In addition, Once you hit the desired weight, exercise is much better not to regain these poundsexplains Dr. Hensrud.
"Therefore, diet and physical activity are equally important. Probably, the diet is more important to lose weight and physical activity to not recover it"says.
In any case, it is never wrong to concentrate simultaneously on diet and exercise.
10 Realistic Tips For Losing Weight
José Cajías is a founding partner of Dr. Feelgood, a center that specializes in weight loss that does not consider surgery in its options and that seeks to reach the goal through a comprehensive formula that combines certain key factors: change of habits, coaching , exercise, nutrition and medical supervision and non-invasive technology as a complement.
Based on his experience in the field, he gives us some important tips to put us in tune for the summer:
1- Attack the problem in an integral way:
Isolated efforts are less likely to succeed, especially in the long run. On the other hand, if you treat the problem from different perspectives like food, physical activity, health or psychology, you will increase the chances of resolving the problem from its root.
2- If you want long-term results, focus on your habits:
Habits are routines recorded in the subconscious. Without you realizing it, your habits dictate your life because you can not control them consciously. To change or form a habit, you need on average 66 days to be consistent. Knowing more about the nature of habits will help you to change them effectively.
3- Try to balance calorie consumption and expenditure:
In the short term, to lose those extra pounds, you need to spend more calories than you consume. Only then can you burn the energy (fat) accumulated in your body. In the long run, and after reaching the desired weight, you will have to maintain the balance between consumption and energy expenditure because otherwise it is safe to regain weight.
4- Reduce the consumption of processed foods:
Processed foods have many effects that reinforce excess weight, which is why you should try to avoid them or reduce their consumption. Its caloric concentration is much higher than unprocessed food.
For example, a 100 gram granola bar contains 471 calories. In contrast, a fruit, like a mango, contains 60 calories per 100 grams.
5- Eat foods high in fiber:
Grains and whole grains, legumes, vegetables and fruits are generally high in fiber.
Foods rich in fiber generally have low calorie content and should be chewed for longer, which increases the time we use to eat and gives us a greater sense of fullness.
6- Do not do extreme diets:
Miracle diets are usually diets without scientific basis. Although they sometimes lose weight, do not forget that the weight loss achieved is due to a monotonous and nutritionally unbalanced diet, which can not be maintained over time.
It is not normal to lose 4 kg in a week. On the other hand, a successful weight loss means losing 0.5 to 1 kilogram per week. If you lose more than 1 kg per week, you lose more than just fat mass, you also lose muscle mass which is vital for metabolism.
7- Maintain a positive state and environment:
Often even our closest ones sabotage our deep need and desire to lose weight. The positivism of your mind and environment has a direct effect on your willpower and state of mind, being critical to face all the challenges that involve weight loss. Stay away from those environments or people that do not facilitate the process.
8- Simplify your daily goals:
The basis of changing habits is perseverance, and in order to achieve it, you must be realistic in accordance with your daily goals. You should facilitate the conditions for perseverance to triumph, so do not make the mistake of setting yourself very difficult and ambitious goals in the beginning as to start the first day jogging 10 miles when you have never done it before because this will generate frustration and you will want to leave.
9- Drink plenty of water:
It is vital for your body to function well and also helps to regulate your level of satiety. It transports the nutrients, facilitates the dissolution, digestion and elimination of the same from the cells. Adults should consume 30-35 mL per kilogram of body weight / day.
That is, if you weigh 60 kg, you should drink 1.8 liters of water per day. Intake should be performed gradually throughout the day and a glass of water should be taken at each meal. Between intakes, drink at least 4-6 fractional water glasses.
10- Physical Activity:
Try to perform exercises that optimize fat burning, that is, those that activate the aerobic system, such as cycling, elliptical, jogging, zumba or fast walking. Supplement it with muscle work, to activate the metabolism and to expend more calories.
It has been proven that combined exercise results in greater weight loss and body fat. If you have little time, combine a physical activity with a routine that you already have and is compatible. For example, watch the teleerie doing elliptical, go hiking or cycling, etc …