Health is simple, right? “Eat less and more.” It’s easy to say, but practicality is one of the most important things in health and fitness. Advice like this is not a blanket statement of practicality – so which one is more important when it comes to it? Diet or exercise?
Yes, we should all eat healthier. Yes, we should exercise every day. In order to be healthier, we can do things that are unlimited, such as sitting less, eating more vegetables, eating less processed foods, and drinking less. But they don’t take into account the realities of life: we are all constrained by the limited resources of time, energy, willpower and money. The suggestion that we don’t consider this can easily make us feel that we are losing our health and health goals.
To give you a sense of the importance of practicality, consider the recent meta-study published in the journal of the American medical association (a study), trying to figure out “which diet is best?” By looking at the results of 59 people. These studies include various nutritional recommendations, such as low-fat, low-carb, and so on. Which of these Suggestions is the king? No. There is not a big difference between diet, and success depends entirely on individual persistence. In other words, practicality is king’s rule.
Similarly, one of the most common questions raised by aspiring fitness enthusiasts is “which is more important: diet or exercise? Considering practicality, we decided to look at the evidence.
At the physiological level, weight loss and weight gain revolve around calorie consumption and consumption. So it’s important to know the basics of calories. Simply put: when we have fewer calories than we consume, we lose weight. Conversely, when we burn more calories, we gain weight. To lose a pound of fat, we have to create a deficit of 3500 calories, which can be achieved through exercise or diet.
* it’s also worth noting that carbohydrates and insulin are believed to be responsible for weight loss and weight gain in the so-called obesity insulin hypothesis. While controlling carbohydrates and insulin may be important for some people, this hypothesis has been thoroughly debunked.
Suppose a 200-pound man wants to lose a pound in a week. Assuming his diet stays the same, he will need to run about 3.5 miles (or a total of 24.5 miles) a day by exercising alone. Because his exercise regime remains constant, he needs to cut 500 calories a day (equivalent to two starbucks coffees) by going on a diet alone. In theory, the two should achieve the same results.
But in the world of adaptation, theory and reality aren’t the same thing, because the theory doesn’t take into account persistence. We don’t live in a magical house with a gym, a total eclipse, and a nutritionist and trainer. Instead, we leave our own devices in our daily lives. What’s going to happen?
What research says
Dr. John Briffa, PhD, who runs a good health blog, analyzed the research to see that there is no dietary intervention in weight loss. He explained:
In the study, 320 postmenopausal women who weighed from normal to obese were randomly assigned to either exercise or no additional exercise group (control group). People in the training group were instructed to do 5 times a week for 45 minutes of moderate-intensity aerobic activity. Two groups (additional exercise and control group) were instructed not to change diet.
At the end of the year, it was found that the exercise group lost an average of 2 kilograms (4.4 pounds) of fat compared to the control group. I would say that quite a few people would be happy to put down a few kilograms of fat. But now I want to focus on what these women do to get this loss.
Although the training group trained five times a week for 45 minutes, they actually trained on average 3.6 days per week. Total exercise time is 178.5 minutes per week. We can multiply it by 52 times the total minutes of the year and divide it by 60 to convert it into an hour. In doing so, we have less than 155 hours. The loss of fat per kilogram takes about 77 hours.
Most people dread the idea of exercising 77 hours to reduce a kilogram of fat. (or equivalent to losing a pound in 35 hours, to our American people).
But what about exercise and dietary intake?
A study published in the international journal of obesity and related metabolic disorders used trained subjects and tracked dietary intake and energy expenditure. On paper, the subjects showed an overall calorie deficiency. However, when the researchers examined experience changes, there was virtually no weight loss. It turned out that the subjects underestimated their calorie intake and overestimated their calorie consumption.
Compare the study with the lively self-experiment of a nutritionist who received the “Twinkie Diet,” and then lost 27 pounds in 10 weeks. (professional tip: don’t try it at home.)
If you are confused by the above information, please do not worry. There’s a simple explanation behind it, and we’re going to break it down into two parts
Reason 1. The heat consumed by exercise is relatively small in the grand scheme of things.
To understand why exercisey-centric weight loss programs can have a lower therapeutic effect, it’s important to understand the accounting behind our daily calorie expenditure.
We spend most of our calories every day just “keeping our lives”. This is called our resting metabolic rate. Taking into account the body fat percentage of the katch-mcardle formula is the most accurate way to calculate this number, the equivalent of:
9.81 x your non-fat amount + 370 calories per day
Let’s say you’re a person who weighs 30 percent. You burn only 1,743 calories a day. (200 x (1-30) * 9.81 + 370 calories)
In addition, he will spend about 10 percent of the food heat (TEF) : calories consumed and calories absorbed.
The metabolic process called a “Non Exercise Adaptive Thermogenesis” increases by another 10 percent. It’s a waste of calories, such as fidgeting. Unfortunately, this can be very different from personal to personal
This means that without getting up, our subject has consumed 2100 calories.
Now add 10 percent to bed, do your daily routine, and already burn 2,300 calories.
Adding exercises to the equation will hardly affect his overall calorie consumption; Most of the work is done before you put on your running shoes. Now I’m not saying you shouldn’t be exercising, but you should know where most of your heat consumption comes from. You won’t take a paper route to supplement a salary of 100,000 yuan/year, will you?
The number of calories consumed is estimated to be terrible.
Looking at another study, the journal of sports medicine and physical health, the researchers asked subjects to exercise, estimate their calorie consumption, and then take them to a buffet. Subjects were asked to consume what they thought were calories burned. (side note: where can I register one of them?)
The subjects eventually ate 2-3 times more calories.
The conclusion from all this information is that calorie consumption is not too much, and people are generally bad at estimating spending and consumption.
To better integrate diet and exercise, I turned to my friend and obesity expert, Dr. Yoni Freedhoff. Yoni is one of the largest obesity clinics in Canada and has helped countless people lose weight through health and fitness. Yoni explains:
Most people I see struggle with their kitchen more than their gym. They will soon find every 30 minutes or longer to hit the gym, walking, or simply parked my own daily activity further, often on the stairs, than a packed lunch, prepare food, cooking dinner, or keep a food diary. I think part of the reason is because this is what the world believe that – there is no doubt that the program, such as “the biggest loser” food poured money into the “balance” energy consumption information, but also because we don’t have from chopping vegetables or wash tupperware endorphins.
And then he goes on.
Most people want to lose weight and improve their health, so gyms and kitchens are necessary. That said, if weight is a major problem, I won’t abandon the kitchen to find exercise. Instead, you think of the total amount of time you’d like to spend at the gym, and officially spend at least a third of your time in the kitchen. In terms of the optimal amount, a person needs to like their life if they want to live, so for one person, the right and the best is too little or too little for another person. The easiest question to ask is “I can live like this forever.” if the answer is no, you need to change something.
Given Yoni’s collaboration with a large number of successful patients, I ask for their common ground.
The most successful people are the ones who embrace consistency and imperfection. Think about starting a weight management or healthy lifestyle plan, just like you can do martial arts. You never expect to have a black belt. Instead, you’ll start with the real basic action, practice over and over again, and you’ll fall off, and that will be an expectation, not a disappointment. Then slowly, but surely you will get better and better. Any skill set, including a healthy life, the same thing, too, as you may be able to at the beginning of your dojo paint in your mind a jump rotating hook, that doesn’t mean that you can do a simple. So, too, is a healthy life. Of course, you might have a brain.”
He also Shared some better tips.
Never have lunch unless someone else is shopping. Less exercise is always better than intermittent – there is virtually no study of diet or exercise, and its duration is enough to translate into lifelong recommendations or conclusions. A daily food diary of 2-3 minutes may affect your weight more than 30 minutes a day in the gym.
Where does it go from here
Ok, so I gave you a lot of information that exercise is the only way to lose weight, which is relatively inefficient and even counterproductive. Here are the steps you should take to ensure your success.
Determine how many calories you’re spending each day. You can use the ExRx calculator here. In order to get the best accuracy, please use the body fat percentage if you don’t know the percentage of your body fat now, you can use this useful article from Leigh Peele.
Reduce your calorie intake by 20%. It is helpful to reduce your calorie intake at any time and increase the amount of protein to keep you full. (protein also has a higher food heat effect on any macronutrient, which means that your body needs more energy to digest it than carbohydrates or fats.)
How much protein should you eat to burn calories? Nutritionist Alan Aragon recommends that you calculate your target weight and use it as a unit. For example, if you are a 200-pound woman, want to reduce to 120 pounds, consume at least 120 grams of protein per day.
Once you’re satisfied with the calorie count, consider switching to a computational constant. Focusing on macronutrients, rather than calorie counts, is a good “hack” that disrupts people (including myself) and often converts exercise and diet to the same amount of calories. You can learn how to compute the basic knowledge of macros here.
You’ll notice that the weight loss recommendations don’t mention exercise. But while you shouldn’t break the exercise down into your calorie consumption or intake, you should try to incorporate as much of it as possible.