We all have those people in our walk of life that give us the first, second, and even third option on things that we plan and set out to do. It could be a professional in the field or probably someone who has done his/her research well. You don’t need to doubt them but an extra initiative to find out a lot more about any field of interest could turn out to be the best reward of your time. You could probably have “Enough information” on exercise vs diet towards weight loss already. However, this article will open your eye on exercise vs diet for weight loss.
Can I lose weight by exercising and not dieting?
Going to the gym, or running, or doing any other exercising activities while paying no close attention to your diet is not such a great way or strategy to lose weight. This is now sung by every fitness coach or nutritionist trainer that to lose weight you have to burn out more calories than you consume or take in fewer calories than the body consumes per day. In that way, you have a calorie deficit which is key to weight loss if not the whole idea is a waste of time.
Research was carried out in the Arizona State University with eighty-one women as the test samples. These women were told to do several exercise activities for twelve weeks while tracking the calories each woman would burn out. Most importantly the women were told not to change their diets during the twelve weeks.
The hard-worked exercise activities did not help any of the women to lose weight although their fitness levels improved greatly. With all the hard work they put in to burn a lot of calories, a great deal of weight was gained through the eating habits from the body fat. Some women gained more weight.
In brief, exercising without dieting will not assist you to lose weight. You need to work out a lot of exercises to cut a small fraction of the calories. When you do, the body will crave for food and end up eating or taking up a lot of calories through improper diet.
Which other factors that beat exercise vs diet for weight loss?
Science has availed many ways or tips which could aid you to take in fewer calories with a lot of ease without exercise or diet. Here are some;
Eat more proteins. Eat more Proteins
Proteins have a strong impact on the feeling of fullness, appetite, and reducing one’s hunger which aspects are important to monitor and put in check when losing weight. Starting your day with a breakfast rich in proteins, not only do you eat a few calories but also continue the rest of the day taking in a few calories. All this is essential for weight loss.
No more sugary Drinks
Drinks such as sodas are usually associated with a great risk of having diseases and it’s really easy to take in a lot of excess calories. Eliminating such drinks will give you lifelong benefits. You could try green tea and water instead.
Try small plates most especially for the unhealthy foods
Imagine a point where you use a small plate when serving yourself certain foods that don’t contribute to your healthy living. The portions of these foods will eventually reduce, and then switch to big plates for healthy foods. This can lie to the brain that you are eating a lot yet you are not. This reduction in unhealthy food consumption can lead to weight loss.
Slow down when eating and chew thoroughly
The brain at times takes time to adjust hence you ought to give it room to figure it out that you have eaten enough. If you were to take time and eat more slowly than before, it will eventually reduce your eating rates, and increase your feeling full with fewer calories. Hence losing weight and preventing weight gain. Eating food at a fast pace will affect your weight.
Drink more water
Love for water should be activated. Most especially when done before meals will speed up your weight loss efforts. Try out to first replace your soda with water and notice the remarkable beneficial effect. Here is an article I wrote about How to achieve weight loss by drinking water.
Stock fiber-rich food. Eat fiber-rich foods
Just like proteins, these foods give you the sensation of feeling fell and less hungry for longer periods. These could include oat cereals, beans, oranges, and flax seeds. These foods are helpful in appetite reduction and food intake in general which works as a basis for weight loss.
Don’t awake your craving by sight
It’s strongly recommended that you start to store all your unhealthy foods in places that you cannot easily reach and most importantly which you cannot see. Our eyes usually send wrong signals to the brain telling us to feed on the wrong foods simply because you saw it in the fridge or the food cabin. Instead keep the healthy foods out of sight so that when you feel like eating, you end up taking the good stuff like fruits and vegetables.
Take small portions of foods
These small portions tend to make you feel as if you were eating a lot of food more so if you had 2-3 rounds for food. This act will also help eat and take in significantly a few calories making weight loss easy.
Good night sleep is important
Lack of sleep and stress have a negative impact on your weight. Having sleepless nights does change your appetite eventually and you start craving for unhealthy foods. Worse more stress and lack of sleep are associated with diseases like type-2-diabetes. Therefore, have a good night’s sleep and try to keep your stress levels to zero to achieve weight loss.
Here is an article about How to lose weight by sleeping.
Is 80 diet and 20 exercise good for weight loss?
In the comparison of exercise vs diet for weight loss, we should sort this out. Let’s start with the basics. To lose weight you need to create an energy imbalance or calorie deficit in which efforts you will concentrate more on your diet than the exercise. This is possible because we all tend to cut off a lot of calorie intake through our diet than the exercises would burn off. This can happen without much effort and mind on it. What we eat has a lot of impact on our weight.
Therefore, the 80/20 rule applied in weight loss efforts to find which one of the two most affecting factors should have an upper hand is an incredible way to champion this cause. Many types of research have pointed out the significance of good nutrition to weight loss, and hence fronting it to be the focal point of concentration to achieve weight loss is brilliant. Not only that but also adding the important benefits of exercising to weight loss in combination with dieting is a good health decision.
Good nutrition (proper diet) will transition to an improved quality of life as we grow but the body tends to fight these kinds of changes with slowed metabolism and such. With the right exercise plan in place, a lot of mood power will be boosted, metabolism restored, and at last, making the whole process of weight loss effortless. You might likely want to have a proper ratio 80/20 for diet vs exercise to lose weight, but the most important part of all this is to majorly focus on diet to achieve the weight goal. A healthy diet and right exercises contribute significantly to weight loss although the diet stands an upper hand.
Is dieting alone a good way to lose weight?
There’s absolutely no question and doubt that weight loss has a lot to do with reducing the amount of calorie intake where dieting comes in handy. For instance, if anyone wanted to lose about 20 pounds it would take that person while dieting properly approximately 13 weeks but a lot more when they were exercising. The restriction you put on your calorie intake will push the body to resort to the extra fat for energy hence cutting down on a great mass of weight over time.
However, is this the best-recommended option to take when losing weight?
I would say this kind of decision would zero down to whether your goal is a short while or for a lifelong journey. The dieting alone to lose weight has serious health concerns which you cannot out stand for a long period. In simple words, this option can be difficult to sustain. One will lose weight at the expense of straining their muscle mass and not mention disturbance of the metabolism of your body.
The body in the short time will be forced to adjust to the new harsh conditions and resort to extra fat for fuel, but the desire and longing craving for food will wear you out and then turn back to your old feeding ways.
Research has it that those who manage to withstand the difficulties and lose weight eventually gain it back. When they do gain the weight back they usually go past the point they were before starting dieting (often worse off). Simply because the body will fight hard to restore the worn-out muscle tissues, and also keep more fat.
Therefore, it is highly recommended to incorporate an exercise activity in your weight loss efforts because of its great benefits and rewarding results while undergoing weight loss routines and also in the long scheme of things.
What percent is the diet in weight loss?
At least it’s clear at this point that dieting and exercising have strong control over your weight loss efforts. We all have to agree up to that point so far if we are going to find a life-long satisfying solution. The question of how much diet contributes to weight loss within a certain spell of time is one that has been a talking point for years now.
Many researchers in this field of concern have come to note that diet contributes a great deal towards weight loss. Many others picked it up and stated that diet contributes 80%. This has been running rounds all over the internet. I happen to think that the 80% -more so on the figure 80% should have picked the idea or concept from the famous 80% / 20% RULE.
However, it should be noted that diet alone contributes a great volume to reducing calorie intake creating the calorie deficit important for weight loss. This is why it’s very much advised to design a diet that you can live and keep up with for life. Therefore, the ideal percentage would range between 75% – 85% in weight loss depending on the study person or groups of people to be analyzed.