When it comes to weight loss, which one matters more—exercise or nutrition?
A good weight loss and management program incorporates sound nutrition practices, behavioral changes, and physical activity. Yes, we should all eat healthier. Yes, we should exercise every day. To make more sense we examine what makes up for a smart weight loss plan.
What constitutes to a smart Weight Loss Plan?
As a thumb rule, weight loss is generally 80 percent nutrition diet and 20 percent exercise. An analysis of more than 700 weight loss studies found that people see the biggest short-term results when they eat smart. On average, people who dieted without exercising for 3 months lost up to 13 kg. The one who only exercised lost only 5 kg in the same duration. It’s much easier to cut calories than to burn fat. For example, if you eat a double burst Cheese Pizza, which can pack 400-plus calories, you need to run more than 5 km to ‘undo’ it!
Spending 2-3 minutes a day perfecting your nutritional meal is likely to have a bigger impact on your weight than 30 minutes a day in the gym.
What should your daily Nutrition look like?
Low-carb diets tend to be the most popular because they offer the fastest results, but they can be difficult to sustain. Strive for a more balanced plan that focuses on fruits and veggies, lean proteins and whole grain carbs. Never cut calories too low (this causes your metabolism to slow, and loss of muscle mass). For a healthy daily calorie count, allow 23 calories per kg of body weight — so a 70-kg woman should shoot for a 1,600-calorie target. That way, you should be able to lose weight no matter how much you exercise.”
Choosing the right Nutrition
It is important to consider a nutrition diet that helps you find your balance throughout the day. A healthy meal should be based on 40-30-30 nutrition plan to help maintain your blood sugar levels within a normal range, help satisfy your hunger and give you lasting energy.
What is 40-30-30 nutrition plan?
The 40-30-30 diet plan refers to the percentage of each macronutrient you should eat. Each meal should contain around 40 percent carbohydrate, 30 percent protein, and 30 percent fat.
This is more balanced than one that requires you to completely cut out carbs, grains, dairy or meat. Additionally, the 40-30-30 macronutrient ratio with regular meals throughout the day promotes slow glycemic response, which can help stabilize blood sugar levels. This eventually may even keep you from having those hunger pangs at bay.
Want to know more about our 40-30-30 Nutrition Diet plan? Click here
Last but not the least: While diet and exercise are both important for long-term weight loss, remember, You can’t out-exercise a bad diet.