Is health easy? “Eat less and eat 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 practical, comprehensive statement – so which is more important? Diet or exercise?
Yes, we should all eat healthier. Yes, we should exercise every day. In order to be healthier, we can do endless things, such as less sitting, more vegetables, less processed food and less alcohol. But they don’t take into account the reality of life: we are all limited by the limited resources of time, energy, willpower and money. It’s easy to feel like we’re losing our health and health goals by not thinking about it.
To help you understand the importance of practicality, consider a recent meta-study in the journal of the American medical association 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 and low carbohydrates. What did the king suggest? No. There is not much difference between diet and success depends entirely on individual persistence. In other words, practicality is king.
Similarly, one of the most common questions asked by aspiring fitness enthusiasts is “which is more important: diet or exercise? In view of practicality, we decided to look at the evidence.
At the physiological level, weight loss and weight gain revolve around calorie expenditure and consumption. Therefore, it is important to know the basics of calories. Put simply: when we burn fewer calories than we burn, we lose weight. Conversely, when we burn more calories, we gain weight. To lose a pound of fat, we must create 3,500 calories, which can be achieved through exercise or diet.
* it is worth noting that carbohydrates and insulin are thought 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 assumption has been thoroughly debunked.
Let’s say a 200-pound man wants to lose a pound in a week. Assuming his diet stays the same, he needs to run 3-5 miles a day (or 24.5 miles in total) by exercising alone. Because his exercise routine remains the same, he needs to cut 500 calories a day (the equivalent of two starbucks coffees) by dieting alone. In theory, both should have the same effect.
But in the world of adaptation, theory and reality are not the same thing, because theory does not take into account permanence. We don’t live in a magical house with a gym, a total solar eclipse, a nutritionist and a trainer. Instead, we leave our devices in our daily lives. What will happen?
What research theory
Dr John Briffa, who runs the health blog, analysed the study and found no dietary intervention. He explained:
In the study, 320 postmenopausal women, ranging from normal to obese, were randomly assigned to exercise or no additional exercise group (control group). People in the training group were instructed to do 45 minutes of moderate intensity aerobic exercise five times a week. Two groups (extra exercise and control group)
Be instructed not to change your diet.
At the end of the year, the exercise group lost an average of two kilograms (4.4 pounds) of fat compared to the control group. I would say that many people would be happy to put down a few kilograms of fat. But now I want to focus on what these women are doing for this loss.
Although the training group trains five times a week for 45 minutes, they actually train an average of 3.6 days a week. The total exercise time is 178.5 minutes per week. We can multiply it by 52 times the total number of minutes in a year and divide it by 60 to convert it to an hour. We did this in less than 155 hours. It takes about 77 hours to lose fat per kilogram.
Most people fear the idea of losing a kilo of fat after 77 hours of exercise. (or the equivalent of losing a pound to the American people in 35 hours).
But what about exercise and diet?
A study published in the international journal of obesity and related metabolic disorders used trained subjects and tracked diet intake and energy expenditure. On paper, the subjects showed overall calorie deficiency. However, when the researchers examined changes in experience, they lost almost no weight. It turns out that subjects underestimated their calorie intake and overestimated their calorie consumption.
The study was compared with an active self-study by nutritionists on Diet Twinkie, who lost 27 pounds in 10 weeks. (professional tip: don’t try it at home.)
Why is the emphasis on exercise a relatively ineffective diet
If you are confused about the above information, don’t worry. There’s a simple explanation behind it, and we’re going to break it down into two parts
Reason 1. Exercise burns relatively little calories in grand plans.
It is important to understand the accounting behind daily calorie expenditure in order to understand why an exercise-centered weight loss program can reduce treatment outcomes.
We spend most of our calories each day just “saving our lives”. This is called our resting metabolic rate. Considering the percentage of body fat in katch-mcardle formula is the most accurate method to calculate this number, which is equivalent to:
9.81 x your non-fat content + 370 calories per day
Let’s say you’re a 30 percent weight person. You only burn 1,743 calories a day. (200 x (1-30) * 9.81 + 370 calories)
In addition, he will spend about 10 percent of his food calories (TEF) : calories burned and calories absorbed.
The metabolic process known as “non-exercise adaptive thermogenesis” increased by another 10 percent. It’s a waste of calories, like fidgeting. Unfortunately, this can be very different from person to person
This means that our topic burns 2,100 calories without getting up.
Adding 10% more sleep to your daily routine now burns 2,300 calories.
Adding exercises to the equation will hardly affect his overall calorie expenditure; Most of the work is done before you put on your running shoes. Now I’m not saying you shouldn’t exercise, but you should know where most of your calories come from. You don’t use paper money to make up 100,000 yuan a year, do you?
The estimated number of calories burned is horrible.
In another study, the journal of exercise medicine and physical health, researchers asked subjects to exercise, estimate their calorie expenditure, and then take them to a buffet. The subjects were asked to burn the calories they thought they were burning. (note: where can I register one of them?)
The subjects ended up eating two to three times as many calories.
The conclusion of all this information is that calorie consumption is not too great and people are usually reluctant to estimate consumption and consumption.
How to combine diet and exercise effectively
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, helping countless people lose weight through health and fitness. Yoni explains:
Most of the people I see struggle more than their fitness. They will soon find every 30 minutes or longer to go to the gym, walking, or just parked his own daily activities on the stairs, rather than through to go for lunch, prepare food, cooking, or keep a food diary. I think part of the reason is because this is the world believe – there is no doubt that the plan, such as “the biggest loser” food put money into “balance” energy consumption information, but also because we don’t have cut food or wash tupperware endorphins.
Then he continued.
Most people want to lose weight and improve their health, so gyms and kitchens are necessary. In other words, if weight was a major problem, I wouldn’t give up the kitchen to exercise. Instead, you think about the total time you want to spend at the gym and officially spend at least a third of it in the kitchen. In terms of optimal number, if a person want to life will need to enjoy their life, so to a person, for another person, the right and best things too little or too little. The easiest question to ask is “I can live like this forever.” If the answer is no, you need to change something.
The most successful people are those who embrace consistency and imperfection. Consider starting a weight management or healthy lifestyle plan, just as you can do martial arts. You’ll never expect a black belt. Instead, you’ll start with the real basics, practicing over and over again, and you’ll sink, which will be an expectation, not a disappointment. Then slowly, but surely you will get better and better. Any combination of skills, including a healthy life, the same thing, because you may draw a at the start of your dojo bouncing rotating hook, this does not mean that you can do a simple job. So is a healthy life. Of course, you may have a brain. ”
He also Shared some better tips.
Don’t eat lunch unless someone else is at shopping. Less exercise is always better than intermittent exercise-there are no studies on diet or exercise that last long enough to translate into lifelong advice or conclusions. A 2-3 minute daily food diary may affect your weight by exercising at the gym for more than 30 minutes a day.
Where does it start
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 to ensure success.
Determine how many calories you burn each day. You can use the ExRx calculator here. For the best accuracy, if you don’t know the percentage of body fat now, use the percentage of body fat. You can use this useful article from Leigh Peele.
Cut your calorie intake by 20%. It helps to reduce your calorie intake and increase your protein content to keep you full. (protein also has a high calorific effect on any constant nutrient, which means your body needs more energy to digest it than carbohydrates or fat.)
How much protein should you eat to burn calories? Nutritionist Alan Aragon recommends that you calculate the target weight and use it as a unit. For example, if you’re a 200-pound woman who wants to lose 120 pounds, burn at least 120 grams of protein a day.
Once you are satisfied with the calorie count, consider switching to the calculation constant. Focusing on constant nutrients, not calorie counts, is a good hacker, disrupting people (myself included) and often converting exercise and diet into the same calories. You can learn the basics of how to calculate macros here.
You’ll notice that the weight-loss advice doesn’t mention exercise. However, while you should not break exercise down into your calorie intake or calorie intake, you should try to add it as much as possible.
“Of course, the kitchen has lost weight,” Dr. Friedhoff said. “Health is in the gym.”