Is Weight Loss Really 80% Nutrition and 20% Exercise?
Posted at 11:03h in Unkategorisiert
The reason a healthy diet is so much more effective than just focusing on exercise is because it takes a lot of activity to create a calorie reduction of say 500 calories through exercise.
Essentially, a 60kg person would have to hit the punching bag for 1.5 hours, or a 70kg person horseback riding for 2 hours to create that calorie burn.
An average person often cannot maintain this without increasing their calorie intake. After this sports activity you are often very hungry. Incorrect intake of your diet prevents you from progressing in weight loss.
People often think: “If I train for a half marathon or go to a boot camp 3 times a week, I will lose weight”, but when the weight loss does not work out, people are often disappointed. You don’t have to get to an exact 80/20 ratio to shed pounds, but it’s important to focus on your diet when you’re trying to lose some weight.
“You can lose weight without exercising, but you cannot lose weight just by doing sports.”
Why exercise is still essential.
This doesn’t necessarily mean skipping your 60-minute boot camp class or having a hard time running and trying to compete in the half marathon in a few months.
It’s much easier to create a 500 calorie reduction just by examining your diet.
But if you combine a sports activity or a long walk with a healthy diet, you don’t have to make many drastic changes at all.
A combination of diet and exercise is best at any stage of weight loss. Exercise would be best through a mix of strength training and cardio and not just cardio.
With strength training you mainly improve your body composition: less fat and more muscle. You may lose less or no weight because of this, because muscles weigh more than fat, but you will get a toned figure.
With cardio you activate your heart rate more and burn energy. A mix of these two workouts (cardio and strength) is the most ideal for your health, but if you don’t like sports, don’t let this demotivate you.
If you hate the gym, no problem.
Walking, cycling, playing Frisbee in the park, badminton with your children, taking the stairs several times a day: these are all excellent forms of movement.
It is important that you look for a form of movement that especially suits you and that makes it easy to apply the movement in your daily life.
Have a nutritionist review your diet. Together you may be able to make big differences for both your weight and your health with small adjustments.