Many are reluctant to lose a few pounds, but they ask themselves: "What's better to lose weight: exercise or diet?"
Dr. Donald Hensrud, head of the Mayo Clinic Healthy Life program and author of Mayo Clinic Diet, says this issue is misleading.
"It is very interesting to see the effect of diet and physical activity," says Dr. Hensrud. This is because diet and exercise do different tasks.
"Weight loss, diet seems to be more effective than exercise, you have to do a lot of exercise to lose weight, but the energy source gets better by just reducing calories," adds a doctor.
However, when the desired weight is achieved, exercise is much better for these pounds to be not returned, says Dr Hensrud.
"Therefore diet and exercise are just as important. Probably diet is more important to lose weight and exercise so it will not return," he says.
In any case, there is never a reason to concentrate on dieting and exercise at the same time.
10 realistic tips to lose weight
José Cajías is the founder of Dr. Feelgood who specializes in a weight loss center that does not want to cut in its alternatives and seeks to achieve the goal through an integrated formula that combines certain key factors: exchange, coaching, exercise, nutrition and medical control as well as non-invasive technology.
Based on his experience, he gives us some key tips that will help us in the summer:
1 – Problem with the problem:
Individual efforts are unlikely to succeed, especially in the long run. On the other hand, if you deal with the problem from different perspectives, such as food, exercise, health, or psychology, it increases the chances of solving the problem from its root.
2- If you want long-term results, focus on habits:
Habits are subconscious routines. Without you noticing, your habits say your life because you can not control them conscientiously. You can change or form the way you need an average of 66 days. Adding knowledge about the nature of the habits will help you to change them effectively.
3 – The goal is to balance calorie consumption and expenditure:
In the short term, losing extra pounds, you need to spend more calories than you spend. Only in this way can you burn the body's energy (fat). In the long run, and after achieving the desired weight, you must maintain a balance between consumption and energy consumption, otherwise it is safe to get weight back.
4- Reduce processed food consumption:
Processed foods have many effects that strengthen overweight and should therefore try to avoid them or reduce their consumption. Its caloric content is much higher than unprocessed foods.
For example, 100 grams of Granola Bar contains 471 calories. In contrast, fruit such as mango contains 60 calories per 100 grams.
5- Eat plenty of fibers:
Grains and whole grains, legumes, vegetables and fruits are usually rich in fiber.
High-fiber foods are usually low in calories and should be chewed longer, which in turn adds time to eating and gives us a greater sense of fullness.
6- Do not make the most extreme diet:
Miracle diet is usually a diet without a scientific justification. While sometimes losing weight, do not forget that the resulting weight loss is due to monotonous and nutritionally unbalanced feeding that can not be maintained over time.
It is not normal to lose 4 kg per week. In contrast, successful weight loss means 0.5 to 1 pound per week. If you lose more than 1 pound per week, you lose more than just fat mass, also lose muscle mass that is vital to metabolism.
7- Keep Positive Mode and Environment:
Often, even in our immediate vicinity, sabotage the deep need and desire to lose weight. The positivity of mind and environment directly affects the will and state of mind that is fundamental to respond to all the challenges associated with dieting. Stay away from these environments or people who do not promote the process.
8- Simplify your daily goals:
Variable habits are based on persistence and achievement, you must be realistic according to the set daily goals. You have to make it easier to keep the stability gains from making the mistake of putting yourself too hard and ambitious at the beginning, like the first day after 10 miles, when you've never done it before because it causes frustration and you want to leave.
9- Drink enough water:
The vital thing for the body is that it works well and also helps regulate the level of saturation. It carries the nutrients, facilitates cell dissolution, cleavage and elimination. Adults should consume 30-35 ml of body weight per day.
In other words, if you press 60 kg, you should drink 1.8 liters of water per day. Dosage should be carried out gradually throughout the day and glass water should be taken with each meal. Take between at least 4-6 glasses of water.
Try to perform exercises that optimize accumulated fat burning, ie those who activate an aerobic system such as bicycle, elliptical, trot, zumba or fast walking. Supplement this with muscle, activate metabolism and consume more calories.
It has been proven that combined practice leads to greater weight loss and body fat. If you have some time, combine the exercise and the routine you already have and is compatible. For example, look teleserie does elliptical, go to work for walking or biking etc …
Through: Bío Bío Chile.