Many have all the desire to lose a few pounds, but they wonder: "What is best to lose weight: exercise or diet?"
Dr. Donald Hensrud, director of the Mayo Clinic Healthy Life Clinic and author of the Mayo Clinic Diet, says this question is misleading.
"It's very interesting to notice the influence of diet on physical activity," says Dr. Hensrud. That's because diet and exercise have different functions.
"To lose weight, the diet seems to be more effective than physical activity. You have to do a huge amount of physical activity to lose weight, but the energy deficit improves only with calorie reduction"adds the doctor.
However, Once the desired weight is reached, the exercise is far better not to recover these kilosexplains Dr. Hensrud.
That's why diet and physical activity are just as important. Probably, diet is more important for losing weight and not recovering physical activity "He says.
In any case, it's never wrong to concentrate on diet and exercise at the same time.
10 realistic tips for losing weight
José Cajías is a social founder of Dr. Feelgood, a weight loss center that does not consider surgery in its options and aims to achieve the goal through an integrated formula that combines certain key factors: changing habits, coaching , nutrition and medical surveillance, and non-invasive technology as a complement.
Drawing on his experience in the field, he gives us some key suggestions to bring us to the tone in the summer:
1- Attach the problem in an integral way:
Isolated efforts are less likely to be successful, especially in the long run. On the other hand, if you treat the issue from different perspectives, such as diet, physical activity, health or psychology, you will increase the chances of solving the problem from the root.
2 – If you want long-term results, focus on your habits:
Habits are routines recorded in the subconscious. Without you noticing, your habits dictate your life because you can not control them conscientiously. To change or shape a habit, you need an average of 66 days to be consistent. Knowing more about the nature of habits will help you change them effectively.
3- Try to balance the consumption and consumption of calories:
In the short term, to lose extra pounds, you will have to spend more calories than you consume. Only in this way can you burn the energy (fats) accumulated in your body. In the long run and after reaching the desired weight, you will need to maintain the balance between consumption and energy consumption, otherwise it is safe to return to weight.
4- Reducing the consumption of processed foods:
Processed foods have many overweight effects and you should try to avoid them or reduce their consumption. Its caloric concentration is much higher than unprocessed foods.
For example, a Granola bar of 100 grams contains 471 calories. Instead, a fruit, such as a mango, contains 60 calories per 100 grams.
5- Eat foods rich in fiber:
Whole grains and cereals, vegetables, vegetables and fruits are generally rich in fiber.
Foods rich in fiber usually have low calorie content and should be chewed for longer, which in turn increases the time we eat and gives us a greater sense of fullness.
6- Do not Make Extreme Diet:
Diets miracles are usually diets without a scientific basis. Although sometimes losing weight, do not forget that weight loss is due to a nutritionally monotonous and nutritionally unbalanced diet that can not be maintained over time.
It's not normal to lose 4 pounds in a week. On the contrary, a successful weight loss means a loss of 0.5-1 kilogram per week. If you lose more than 1 pound a week, you lose more than just fat, you lose the vital muscle mass for metabolism.
7- Keeping a positive and positive environment:
Often even our closest ones sabotage our deep need and desire to lose weight. The positivism of the mind and the environment has a direct effect on your power of will and mood, being fundamental to meeting all the challenges that involve weight loss. Stay away from those environments or people who do not facilitate the process.
8- Simplify your daily goals:
The basis for changing habits is perseverance, and to achieve it, you have to be realistic according to the daily goals you have set. You need to facilitate conditions so perseverance can triumph, then do not make the mistake of setting your goals too ambitious and ambitious at first, as if you started the first day of 10 kilometers when you never did it, because it will generate frustration and you will want to leave.
9- Drink plenty of water:
It is vital for the body to function well and help regulate the satiety level. It transports nutrients, facilitates their dissolution, digestion and elimination from cells. Adults should consume 30-35 ml per kilogram of weight per day.
That means if you weigh 60 kg, you should drink 1.8 liters of water a day. The intake should be done gradually throughout the day and a glass of water should be taken at each meal. Between sockets, take at least 4-6 glasses of fractionated water.
10- Physical Activity:
Try exercises that optimize fat burning, that is, those that activate the aerobic system such as bicycle, elliptical, trot, zumba or fast walks. Complete this with muscle work to activate metabolism and spend more calories.
It is demonstrated that the combined exercise results in a 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, see the telescope elliptical, go walking or cycling, etc.