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Diet or exercise - Which is better for losing weight fast?
Diet and exercise. Those are two words we hear every day in our battle to lose weight and stay healthy.
I know many people who have started an exercise regimen or diet plan trying hard to get in shape, only to stand in the balance a few days later and discover that they have not lost more than a few ounces.
They look in the mirror, decide they are a failure, and order a pizza .
So what is the secret? What should you put your focus on in order to meet your goals? The answer is simple and complicated.
Listen to what an expert has to say
Donald Hensrud, a specialist in preventive medicine at the Mayo Clinic says cutting calories is the most effective way to lose weight.
The key is to consume fewer calories than you burn. 3500 calories equals about 1 pound of fat .
Cut 500 calories a day from your diet and you will lose a pound of fat in a week, much faster than trying to burn it exercising.
Do not bounce your gym shoes yet, Dr. Hensrud also says that exercise is important because it helps maintain weight loss.
Studies have shown that people who lose weight gradually, with a controlled diet in calories, will be able to maintain their weight better because they are exercising regularly.
The fast diets without exercise often result in rapid weight gain after you have finished the diet.
Identify the problem and find the solution
If you and your family are overweight , it’s time to have a team meeting. If you are going to change lifelong habits it should be discussed first.
It is even more important to do this if you and your partner have a family history of diabetes.
Talk about the effects of diabetes, educate yourself and your family about the risks of being overweight.
Highlight how being overweight can affect social activities , confidence and energy.
Then, like a good seller, tell them the benefits of eating healthy. Make a list of consequences of eating healthy versus eating badly.
Processed foods and sugars are probably two of the biggest obstacles in the effort to maintain a healthy weight.
If you want to get fit, you have to stop sabotaging yourself .
So the next step is to re-educate yourself about what you should be eating. Start by choosing to add more healthy foods than you already eat.
Ask yourself and your family “What fruits and vegetables do we like to eat?” (If the answer is none, then ask which one you least like).
Cut as much sugar and processed foods as you possibly can.
If you can make your family join you , you can clean up your entire pantry and throw away all the junk food that is making them unhealthy.
The truth is that the human body responds better to unprocessed foods that are low in fat, salt and sugar.
It can be difficult, but it will give many good benefits in better health and greater happiness.
It is easier (and more permanent) if you do it gradually .
If the family gathers around the TV to watch football with fries, soft drinks and fatty burgers, begin by replacing them with healthy burgers, or substitute the sweetener from the soda with stevia.
Gradually work towards a whole grain burger , potatoes that are not fried and add a tray of vegetables.
Also, wait a few slips. Do not bother if you sometimes fall into the temptation of eating things that are not healthy.
Realize that the real mistake would be to give up and go back to the old unhealthy habits.
Just try to do it a little better in general than you have done before.
But what about the exercise?
Exercising regularly is an important part of a healthy lifestyle. Keep your metabolism moving as you seek to cut the calories in your diet.
It may be faster to cut calories to lose weight , but if you’re cutting calories continuously without keeping your metabolism going, the calories you eat will stay with you longer.
Regular cardio training helps strengthen the muscles of the heart, decreases the risk of heart attacks, increases the capacity of the lungs, lowers cholesterol and blood pressure and can help control diabetes.
Another impressive result will be that you will sleep better .
Some other important benefits of exercise is that it will help you stick to your diet by decreasing the stress that can cause you to eat things you should not, acts as a reminder of the connection between what you have eaten and how you feel, the increase in oxygenated blood to the brain helps you think more clearly, and exercise releases endorphins.
Consistency is important . If you can only do ten minutes, do ten minutes. Just make sure you move around a little every day.
