The simple math between the number of calories burnt and the number of calories consumed is what weight loss/gain is all about.
When your intake of calories exceeds the number of calories you burn, it leads to weight gain. So, here comes the question of where to keep a check.
Losing weight is not difficult. Both nutrition and exercise complement each other, and neither can do anything without the other.
1. Eat Smart
The thumb rule about weight loss is 75% diet and 25% exercise. This number can vary, saying 80-20 or 70-30. However, cutting on calories is the best way for weight loss than burning them off.
An analysis of about 700 weight loss studies found that the biggest short-term results are among those who ate smart. On average, people who dieted without exercising for 15 weeks lost 10 kg; the exercisers lost only 3 kg over about 21 weeks.
What to eat?
Low-carb diets tend to be the most popular as they offer the fastest results, but they can be difficult to sustain. Expert Shawn M. Talbott, PhD, nutritional biochemist and former director of the University of Utah Nutrition Clinic recommends striving for a more balanced plan that focuses on fruits and veggies, lean proteins, and whole-grain carbs.
He says not to cut calories too low (this causes your metabolism to slow, and you can start losing muscle mass).
“For a healthy daily calorie count, allow 10 calories per pound of body weight. This way, you should be able to lose weight no matter how much you exercise,” says an expert.
2. Hit the Gym
“Yes, you can lose weight with diet alone, but exercise is an important component,” says expert Michele Olson, Ph.D., professor of physical education and exercise science at Auburn University at Montgomery, Alabama.
Without exercise, a portion of your weight loss is from fat, and you’re also stripping away muscle, and bone density says, expert.
Losing weight through exercise is mostly burning fat. Work out stimulates the growth of metabolic tissues. The number of calories burnt from exercise may not sound impressive, but as muscle takes up less space than fat does, people who exercise look smaller and fit better in their clothes.
You don’t need to run marathons to lose weight with exercise. According to the data, 5 to 7 workouts a week, with 50 minutes each, at a moderate intensity, like brisk walking or Zumba is enough to achieve weight loss.
Resistance training also helps. You’ll get leaner faster by using your body weight against gravity, as with movements like lunges, squats, push-ups, and planks.
Beyond burning fat, exercise can have many other impressive health benefits like improving the quality of sleep, lowering cholesterol levels, and reducing stress.
While diet and exercise are both important for long-term weight loss, remember this:
“You can’t out-exercise a bad diet,” — Talbott.
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