Many have a tendency to lose a few pounds, but they ask themselves: "what's better to lose weight: exercise or diet?"
Dr. Donald Hensrud, director of the Mayo Clinic's Healthy Life Program and author of the Mayo Clinic Diet, said this question was misleading.
"It's very interesting to see the effect of diet versus physical activity," said Dr. Hensrud. That's because diet and exercise perform different functions.
"To lose weight, a diet seems more effective than physical activity. You have to do a large amount of physical activity to lose weight, but the energy deficit improves by only reducing calories," the doctor added.
However, after the desired weight is achieved, exercise is far better not to recover the kilo, explained Dr. Hensrud.
"Therefore, diet and physical activity are just as important. Maybe, a diet is more important for losing weight and physical activity not to restore it," he said.
In any case, it's never wrong to concentrate simultaneously on diet and exercise.
10 realistic tips for losing weight
José Cajías is the Social Founder Dr. Feelgood, a special center for weight loss that does not consider surgery in its choice and that seeks to achieve goals through an integral formula that combines certain key factors: habit change, training, training, nutrition and medical supervision and non-invasive technology as a supplement.
Based on his experience in the field, he gives us some key tips to keep us in tune with summer:
1- Attacking problems integrally:
Isolated efforts tend to be unsuccessful, especially in the long term. On the other hand, if you treat a problem from a different perspective, such as food, physical activity, health or psychology, it will increase the chances of problem solving from its roots.
2- If you want long-term results, focus on your habits:
Habits are routines that are recorded in the subconscious. Without your realizing it, your habits dictate your life because you cannot control them consciously. To change or shape habits you need an average of 66 days to be consistent. Knowing more about the nature of habits will help you to change them effectively.
3 – Balanced to balance consumption and expenditure of calories:
In the short term, losing extra pounds, you have to spend more calories than you consume. Only in this way can you burn the energy (fat) that accumulates in your body. In the long run, and after reaching the desired weight, you must maintain a balance between consumption and energy expenditure, because if it is not safe to regain weight.
4- Lower consumption of processed foods:
Processed foods have many effects that strengthen excess weight, and that's why you should try to avoid them or reduce their consumption. Calorie concentrations are much higher than unprocessed foods.
For example, the 100 gram Granola Bar contains 471 Calories. Conversely, fruit, such as Mango, contains 60 Calories per 100 grams.
5- Eat fiber-rich foods:
Grains and seeds, legumes, vegetables and fruits are generally rich in fiber.
Fiber-rich foods usually have a low calorie content and must be chewed longer, which in turn increases the time we use to eat and gives us a greater feeling of fullness.
6- Don't go on an extreme diet:
A miracle diet is usually a diet without a scientific basis. Although sometimes losing weight, don't forget that the weight loss achieved is due to monotonous and unbalanced feeding, which cannot be maintained over time.
It's not normal to lose 4 kg a week. Conversely, successful weight loss means losing 0.5 to 1 kilogram per week. If you lose more than 1 kilogram per week, you lose more than just fat mass, you also lose muscle mass that is vital for your metabolism.
7 – Maintain a positive situation and environment:
Often even the people closest to us sabotage our deep needs and the desire to lose weight. Your positivism of mind and environment has a direct effect on the strength of your will and state of mind, becoming the basis for dealing with all the challenges that involve weight loss. Stay away from the environment or people who do not facilitate the process.
8- Simplify your daily goals:
The basis of a changing habit is perseverance and to achieve it, you must be realistic in accordance with the daily goals you set. You have to facilitate conditions so that perseverance wins, then, don't make the mistake of setting yourself too difficult and ambitious goals at the beginning like starting the first day running 10 kilometers when you've never done it before, because that will result in frustration and you'll want to leave.
9 – Drink enough water:
It is very important for your body to function properly and also help regulate your level of fullness. It transports nutrients, facilitates the same dissolution, digestion and elimination from cells. Adults must 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 must be done gradually throughout the day and a glass of water must be taken every meal. Among intake, take at least 4-6 glasses of fractionated water.
10 – Physical activity:
Try to do exercises that optimize the accumulation of fat burning, which is what activates the aerobic system, such as bicycles, elliptical, trot, zumba or fast walk. This addition with muscle work, to activate metabolism and spend more calories.
It was proven that combined exercise resulted in greater weight loss and body fat. If you have a little time, combine a physical activity with a routine that you already have and are compatible. For example, Look at a teleserie that does an ellipse, goes to work walking or cycling, etc …
Via: Bío Bío Chile.