Exercise or food: which is more important to lose weight?

Many people today are looking to lose weight not only for aesthetic reasons, but mainly because they recognize the health risks that overweight and obesity pose.

It is also well known that there is no magic formula? to lose weight without the least amount of dedication, without changing certain habits (such as constantly eating fast food; sitting or lying in front of the television etc.) changing.

However, it is also a fact that for many people to associate a balanced diet with the practice of physical activities is a difficult task. And one of the main reasons for not doing this is the lack of time: to prepare a proper meal or to exercise, or for both.

In this sense, the question may arise: what is most important to lose weight? Eat healthily or exercise ??

Finding the answer to this question seems to be the ideal way for people who are struggling to combine these two factors to lose a few pounds.

Also Read: 50 Incredibly Easy Ways To Lose 1kg

How does weight reduction occur?

To understand the importance of balanced diet and exercise in a weight loss process, it is essential to understand how weight reduction occurs. A person loses weight when he or she can perform a “Negative Energy Balance,” that is, ingesting fewer calories and / or increasing energy expenditure in day-to-day activities and physical exercise.

But is it possible to lose weight, then, by choosing only one of two: balanced diet or exercise?

Benefits of Exercise for Weight Loss

Felipe R. Zumpichiatti, physical trainer at Balance Fitness Academy, Copacabana (Rio de Janeiro), points out that physical exercise directly contributes to the increase of caloric expenditure of the individual, and is important for positive changes in the body.

According to the professional, the most suitable activities for those who want to lose weight are aerobic activities. ? Running, walking, cycling and ellipticals. Recent studies show that bodybuilding is also very important as it results in an increase in basal metabolism which helps us to? Burn? calories even when we're not exercising?

But the question that does not want to be silent: can a person who is exercising, but not taking care of food, lose weight?

Read also: How to lose weight: 14 tips to lose weight with health

Zumpichiatti points out that one can even lose weight, but this is very difficult. ? Because the tendency of the body is to supply the increased caloric expenditure with higher caloric intake and this has to be reeducated. Of course there are different cases, but in most of them, for good results, there is the concern with food ?, explains.

Daniela de Almeida, functional and sports nutritionist, creator of Delivita Congelados, points out that in order to lose weight, a caloric deficit must be generated. "But most of the time people consume more calories through their diet than they spend on physical activity and end up getting fat if they are not particularly careful with their diet," he explains.

Benefits of Healthy Eating for Weight Loss

Daniela points out that healthy eating habits are fundamental not only for weight loss but also for weight maintenance, avoiding the? Accordion effect? ? Very common in restrictive diets that promise a great weight loss in a short time, where the individual does not do a dietary education.

According to the nutritionist, in the menu of those who want to lose weight should not miss foods that promote early satiety, such as complex carbohydrates (whole grains) and prebiotic foods such as artichoke, asparagus and chicory (which help in the production of good bacteria) and rich in soluble fiber (oats, quinoa, chia, flaxseed). "The use of fruits and vegetables, as well as lean proteins and healthy fats from olive oil, nuts and avocados, is also indicated for healthy weight loss," he says.

Healthy eating habits are critical not only for weight loss but also for maintaining weight while avoiding the "concertina effect".

Daniela explains that one of the causes of weight gain is inflammation in the body.Excess saturated dietary fat leads to an increase in the volume of fat cells that, as they evolve, can no longer store triglycerides and release fat to the liver and muscle, contributing to reduced insulin sensitivity, leading to obesity. and even diabetes. In this case, we use foods that modulate inflammation, such as fruits, vegetables, green tea, flax, Brazil nuts and turmeric, avoiding those that cause it, such as refined carbohydrates and saturated fats ?, he says.

Another problem that makes weight loss difficult, according to the nutritionist, is the composition of the intestinal microbiota. "We need to have a balance between beneficial and pathogenic bacteria so that the intestines can perform the absorption and elimination tasks well and that their barriers are intact in order to prevent inflammation in the body," he explains.

But the question is, is just following a healthy diet (without exercising) enough for a person to lose weight?

Daniela points out that no. A sedentary person may even lose weight, but not necessarily body fat, but muscle mass. The evaluation of body composition through the high-precision 8-electrode bioimpedance test is fundamental for the elaboration of a diet plan focused on the loss of body fat ?, he explains.

The ideal formula: balanced diet and exercise to lose weight healthily

There is no way out: the only way to properly lose weight (and stay on the new weight while avoiding the "concertina effect") is to combine a balanced diet with exercise.

There may even be exceptions, but in general, it is virtually impossible to lose weight in a healthy and efficient manner just by exercising (without controlling your diet), and it is very difficult to achieve really satisfactory results just by controlling your diet (without exercising).

• Eating and exercise are always related, it is no use to start doing physical activity and not following a dietary reeducation. The results will not be satisfactory, and naturally over time the motivation decreases. Is it always important to relate the two to succeed ?, says fitness trainer Felipe Zumpichiatti.

Daniela points out that the practice of physical activity coupled with a personalized diet? designed by a dietitian, aimed at fat loss and maintaining or gaining muscle mass? generates important results in improving body composition, preventing the onset of flabbiness and chronic diseases. "And it gives a lot more disposition for daily tasks," adds the nutritionist.

So if you want to lose weight, you already know where to start: seek the advice of a nutritionist and also a physical educator to achieve the best results. Stay focused on your goals and don't rush to get there, just don't let yourself get discouraged!

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