Many lose a few pounds, but they ask: "what is it to lose weight: exercise or diet?"
Dr. Donald Hensrud, director of Mayo Clinic Healthy Life and author of the Mayo Clinic Diet Book, says that this question is confusing.
"It is very interesting to see the effect of diets on physical activity," says Dr Hensrud. For this reason, they fulfill diets and exercise functions.
"To lose weight, the diet seems more effective than physical activity, you have to do a lot of physical activity that is losing weight, but the energy deficit improves by reducing calories," the doctor adds.
However, after getting the desired weight, it is better to not recover these pounds, says Dr. Hensrud.
"That's why diet and physical activity are important. Most importantly, the diet is important to avoid weight loss and physical activity," he says.
In any case, it is never enough to concentrate on diet and exercise at the same time.
10 realistic tips to lose weight
Dr. José Cajías Feelgood is a social creator, a specialized weight loss center, which has no surgical options, and is a key factor in achieving this goal: custom changes, coaching, exercise, nutrition and medical supervision and non-invasive technologies.
Based on the experience in the field, it advises us: for the summer exchange:
1- Attack in a comprehensive way:
Insulated efforts are not successful, especially in the long term. On the other hand, if you deal with a problem with different points of view, such as food, physical activity, health or psychological problems will be solved to solve the problem.
2- If you want long-term results, focus on your habits:
Customs are routine in the subconscious. If you do not realize it, your habitation will order your life so you will not be able to control it unconsciously. To change or complete an alternate, you need an average of 66 days to be consistent. Knowing more about the nature of the bases will change you effectively.
3- It consume the balance of calories and calories to balance:
In the short term, you will need to spend more calories consumed with extra pounds. This way you can only burn energy (fat) accumulated in your body. In the long term and the desired weight, you will need to maintain a balance between consumption and energy expenditure, because it is safe to recover weight.
4 – Decrease the consumption of processed foods.
Processed foods have effects that exacerbate excess weight, which is why they should avoid them or reduce their consumption. Its caloric concentration is much higher than non-food foods.
For example, 100 grams of Granola Bar has 471 calories. Conversely, a fruit, like Mango, has 60 calories per 100 grams.
5- Fats rich in food:
Cereals, etc., have legumes, vegetables and fruits.
Fiber-rich foods contain a low caloric content and require more time to become more prone, which at the same time increases the season of food and gives us a greater feeling of totality.
6- Do not make extreme diets:
Miracle diets are based on diet without a scientific diet. Despite losing weight, do not forget that the monotonous and nutritionally unbalanced food obtained by weight loss can not be maintained over time.
It is not normal to lose 4 kg per week. Conversely, successful weight loss has lost 0.5 to 1 kilogram per week. If you lose more than 1 kilogram per week, if you lose more than fat mass, you lose muscle mass, because metabolism is essential.
7- Maintaining a positive situation and the environment:
Often our closest ones are also sabotaging our desire to lose weight and our deep need. The positivism of your mind and the environment has a direct impact on your will and the strength of your mind, as it is essential to face up to the challenges of weight loss. Ignore the person who has not favored the environment or the process.
8- To facilitate daily goals:
The basis of changing fundamentals is sustainability and to achieve this, you must be realistic according to the daily goals you have set. You have to facilitate situations by overcoming sustainability, so you do not have to make mistakes to set up ambitious goals that are very difficult at the beginning. If you have never done before the 10-km trotting of the first day, you will have frustration and you will have to leave.
9 – Drink enough water:
It is essential for your body to function properly and to regulate the level of your satiety. It transports food, facilitates the dissolution, digestion and elimination of cells. Adults should consume 30-35ml / kg per day per day.
That is to say, weighing 60 kg, you should drink 1.8 liters of water a day. On that day, the intake should be carried out gradually during the day and a glass of water should be taken in each meal. At the entree, at least 4-6 glasses must be separated.
10- Physical activity:
Try exercises to optimize fat burning fat, that is, activating the aerobic system, such as bicycle, elliptical, trot, zombie or fast ride. Complete with muscle, activate metabolism and spend more calories.
It has been shown that combined exercise is greater in weight and body fat loss. If there is too little time, physical activity is already reconciled and compatible. For example, watch the teleserie elliptical, go on foot or bicycle to work, etc. …
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