Activity Versus Food for weight loss-balance approach
Making Food changes to promote weight loss seems to be more effective than Physical activity. The answer to weight loss is that you eat fewer calories than you burn. Most people find this easier than to burn more calories through exercise. However exercise can support you to burn even more calories than eating fewer calories alone provided you can manage your appetite for unhealthy food and introduce healthy food.
Crash diets may work for you in the short - term but 6 months after you stop you are more likely to regain weight quickly. Regular exercise can help prevent excess weight gain.
Recent study in the British Journal of sport medicine Quotes:
"Excess sugar and carbohydrates are behind the surge of obesity" say the experts.
Regular exercise can delay the onset of diabetes, heart disease and Dementia whereas excess calories can generate more ill health than alcohol, smoking and exercise combined.
Celebrities endorsing high sugar drinks, junk food or sports drinks can promote fat storage and addiction. The article concludes "can't out run a bad diet."
When people devote time to one healthy habit they may spend less time on the other. People who think eating healthy is more important than those who believe exercise is the key tend to have lower B M I according to 6 new studies in Psychological science:
In the studies, researchers asked a total of more than 1,200 people in the U.S., Canada, China, France, and South Korea about the main factor that makes people overweight. They also took participants’ height and weight measurements to calculate their B M Is. Interestingly, those who said it’s most important to stay active to prevent obesity had higher B M Is than the people who said eating right is the key to weight control.
As you might expect, people’s weight-control theories impacted their food choices. In two studies, when researchers offered participants unlimited chocolate, the people who said they think staying active is key to maintaining a healthy weight ate more.
“Our beliefs guide our actions,” says study co-author Brent McFerran, PhD, an assistant professor at the Ross School of Business at the University of Michigan.
"Think about it: If you think exercise is the key to weight control, you might move more and focus less on what you eat. While exercise can definitely support weight loss—and make you feel awesome, among other benefits—people tend to overestimate the amount of calories they burn while working out and compensate for the extra activity by eating more", says McFerran
He quotes: "most people grossly underestimate the amount of calories they consume, best advice for weight control doesn’t take much time: Steer clear of foods that are high in calories, and trade large plates and bowls for smaller ones to ensure you fill them with more restrained portions."
Shawn M. Talbott, PhD, nutritional biochemist and former director of the University of Utah Nutrition Clinic quotes:
"As a rule of thumb, weight loss is generally 75 percent diet and 25 percent exercise. An analysis of more than 700 weight loss studies found that people see the biggest short-term results when they eat smart. On average, people who dieted without exercising for 15 weeks lost 23 pounds; the exercisers lost only six pounds over about 21 weeks. It's much easier to cut calories than to burn them off. For example, if you eat a fast-food steak quesadilla, which can pack 500-plus calories, you need to run more than four miles to 'undo' it!"
"So, what should you eat? It's true that low-carbohydrate diets tend to be the most popular because they offer the fastest results, but they can be difficult to sustain. I recommend striving for a more balanced plan that focuses on fruits and veggies, lean proteins and whole grain carbs. And never 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 -- so a 150-pound woman should shoot for a 1,500-calorie target. That way, you should be able to lose weight no matter how much you exercise."
While diet and exercise are both important for long-term weight loss, remember this: "You can't out-exercise a bad diet," says Talbott
Keri Glass man, RD, a Women's Health weight loss expert:
"Not only does exercise produce endorphin that increase your metabolic rate and motivate you to eat better—it also supports heart health, strengthens your bones, helps you sleep, decreases stress, and boosts mental health."
Summary tips to try in order of approach
1. Eat less total calories from less sugars, refined carbohydrates and processed fats, have a balanced plan approach to weight loss with more fruit and vegetables, lean protein and whole grain carbs, small plate, regular meals and adequate daily fluids especially water,
2. Keep a food diary when introducing regular exercise so as not to forget or loss control of food that you eat.
3. Regular exercise benefits and supports healthy lifestyle in the long-term for you to achieve and maintain a healthy weight as well as improve your overall health and well -being.
4. Losing weight sensibly with a good support network from an expert such as a qualified registered Dietitian trained in behaviour and motivation skills, family and friends is the key to long term success. Exercise is cheap and free and advice from a qualified professional is better value for money than all the money spent on Fad/crash diet methods that have not proven to succeed in the long term unless followed on by a healthy balanced approach.
For specialised Diet and Nutrition advice seek the advice of a Professional Dietitian and Nutritionist Tabby kabeer SRD HPC