Many tend to lose a few pounds, but they ask themselves: "is better to lose weight: exercise or diet?"
He is Director of the Mayo Clinic Wellness Program and the author of the Mayo Clinic Diet. Donald Hensrud says this problem is misleading.
"It is very interesting to see the effect of diet on physical activity," says Hensrud. Because diet and exercise fulfill different functions.
"The diet to lose weight seems to be more effective than physical activity. You'll need to do a huge amount of physical activity to lose weight, but the energy gap only improves by reducing calories," the doctor adds.
However, when the desired weight is reached, the exercise is much better not to reclaim those pounds, he says. Hensrud.
"Therefore, diet and physical activity are equally important. It is probably more important that the diet does not lose weight and lose physical activity," he says.
In any case, it will never be wrong to concentrate on diet and exercise at the same time.
10 realistic tips to lose weight
Dr. José Cajías is a special center that wants to achieve its goal with an integrated formula that does not include options in its operations and combines key key factors. He is a socio-founding member of Feelgood: as a complement to habits, coaching, exercise, nutrition and medical surveillance, and non-invasive technology.
Based on his experience in the field, he gives us some important tips to make adjustments for the summer:
1- Attack the problem inextricably:
Isolated efforts are less likely to be successful, especially in the long run. On the other hand, if you address the problem from different perspectives, for example, food, physical activity, health or psychology will increase the chances of solving the problem.
2- If you want long term results, focus on your habits:
Habits are subconsciously recorded routines. Without knowing, your habits dictate your life because you cannot control them consciously. Change or formulate a habit that you need within 66 days on average to be consistent. Knowing more about the nature of habits will help you change them effectively.
3- It aims to balance calorie consumption and consumption:
In the short term, you will have to spend more calories than you consume to lose weight. Only in this way can you burn the energy (fat) that has accumulated in your body. In the long run and after reaching the desired weight, you will have to maintain the balance between consumption and energy expenditure, otherwise it is safe to regain weight.
4- Reduce consumption of processed foods:
Processed foods have many effects that reinforce excess weight, so you should try to avoid them or reduce their consumption. Caloric concentration is much higher than unprocessed food.
For example, 100 grams of Granola Bar contains 471 Calories. In contrast, a fruit such as a Mango contains 60 calories per 100 grams.
Eat foods rich in fiber:
Cereals and whole grains, legumes, vegetables and fruits are generally rich in fiber.
Foods rich in fiber usually have low calorie content and need to be chewed for longer, which increases the time we use for food and gives us a feeling of fullness.
6- Do not over-diet:
Miracle diets are generally non-scientific diets. Note that weight loss can sometimes result from unbalanced monotonous feeding and unbalanced diet.
Losing 4 kg a week is not normal. Conversely, successful weight loss means you lose 0.5 to 1 kilogram per week. If you lose more than 1 kilogram per week, you will lose more than just the fat mass, and you will lose the muscle mass that is vital for the metabolism.
7- Provide a positive situation and environment:
Most of the time, even the closest ones sabotage our deep need and our desire to lose weight. The positivism of your mind and your environment has a direct effect on your will and your mind's strength, which is the basis for facing all the challenges of losing weight. Stay away from these environments or people who do not facilitate the process.
8- Simplify your daily goals:
You need to be realistic based on the perseverance of changing habits and the daily goals you set to achieve this. In this case, you should make it easier for the tenacity victories not to make the mistake of putting yourself in a very difficult and ambitious goal, like starting to run as early as 10 km on the first day you've never done before, because it will be disappointing and you will want to leave.
9- Drink enough water:
It is vital that your body works well and also helps to regulate your level of toughness. It carries nutrients, facilitates dissolution, digests and removes the same cells. Adults should consume 30-35 mL per kilogram / kilogram.
So if you have a weight of 60 Kg, you should drink 1.8 liters of water a day. The introduction should be done slowly during the day and a glass of water should be taken at each meal. Fraction between at least 4-6 cups of water between inputs.
10- Physical activity:
Exercise exercises that optimize the accumulated fat burning, ie exercises that activate the aerobic system, such as cycling, elliptical, speed, zumba, or rapid walking. Support muscle activity by activating metabolism and spending more calories.
Combined exercise has been proven to cause more weight and body fat loss. If you have very little time, combine physical activity with a routine that you already own and are compatible with. For example, see the ellipse-shaped telescope, go for a walk or bike, etc.
Through: Bío Bío Chile.