Many people have the dilemma in their mind that whether they need a gym for 5 days in a week in order to reduce their weight? And of course, who haven’t heard the myth, saying that weight loss 8o percent depends upon diet and 20 percent on exercise. According to experts, they agree on this point but it’s hard to ignore certain facts that are essential to reduce weight and keeping it off both exercise and diet have two totally different roles.
In order to lose weight, you need to burn more and more calories per day. After all, dieting is all about lowering your calories. The bottom line of reducing weight is to cut calories and it is called calories deficit. There are certain ways, you can make it happen as you can burn more calories by simply eating fewer calories.
However, it’s far easier to achieve that caloric deficit through dieting compared to exercising. Therefore, you can try cutting calories by eliminating foods that are rich in fats.
According to president of the Obesity Medicine Association, Dr. Deborah Bade Hom “In general, with high-volume physical activity of at least four to five hours per week, combined with no change in your nutrition and no anti-obesity medications, you can expect exercise to add about 3 kilograms or 6.6 pounds of weight loss over the course of four months,” He further explains “For most individuals, this would be a discouraging weight-loss path.”
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If you only focus on calories it won’t work either. You need to exercise as well as it will still help you keep the fat off for the longer period of time.
According to Bade Horne, “Based on current clinical data, individuals that are dieting without exercising to lose weight will lose 3 to 4 pounds of muscle for every 10 pounds of weight that they lose,”
According to a study “The Biggest Loser” had to eat as many as 800 fewer calories per day, compared to same-sized people who had never lost weight.”
Co-director of sports cardiology program of the Cardiovascular Institute, Dr Miah J Eimer explains “Fortunately, exercise, particularly resistance exercise, adds muscle to help counteract any potential drop in metabolism,”
MORE WEIGHT-LOSS BENEFITS OF EXERCISE
If you want to reduce weight the benefits of exercise are immense and far beyond keeping your muscle mass and metabolism up.
According to a published research exercise may contribute to weight regain as it keeps your cravings at bay and burns your calories from fat by preventing the formation of the fat cells encouraging the body.
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DIET AND EXERCISE: YOUR BEST STRATEGY FOR LOSING WEIGHT AND KEEPING IT OFF
In order to reduce weight, you need to focus on both such as your diet and exercise focusing on it you can achieve a mild caloric deficit through eating plan. Also, remember when trying to reduce weight focus on losing fat, not muscle.