It is the all-important question: what is more important in
losing weight - diet or exercise ? Both are necessary, but how exactly should
we combine the two factors?
Is it possible to "burn" unhealthy food and fast
food simply through exercise and thereby lose weight? Or is it all more
complicated?
When it comes to losing weight, many factors play a role.
You often hear about the 80/20 rule , which says that you should eat healthy
80% of your time and devote the remaining 20% to exercise if you want to lose
weight.
Moderate is the magic word when it comes to losing weight
The 80/20 rule works well as a rough guide - you don't
really have to stick to these percentages exactly to lose weight, but it does
give you an idea of which direction to go. It is theoretical possible to lose
weight without exercising, but that often leads to food cravings, which in turn
lead to feel the guilt. On the other hand, any energy expenditure is also
useless if the body is not supplied with sufficient nutrients. The 80/20 rule
also applies here: 80% of the food you eat should be healthy and nutritious.
The other 20% can have a low nutritional content. Resisting anything that you
otherwise enjoy eating can have the opposite effect. A studyAccording to
"planned hedonic deviations", on the other hand, it can have a
positive effect on motivation if you give in to your cravings every now and
then - and it also makes you happy.
Food is
crucial
In order to maintain your weight or to lose weight, you have
to eat right. The trick is to achieve a negative energy balance, or rather ,
consume fewer calories than you consume. To lose half a kilogram, you need a
calorie deficit of 3,500 calories. In everyday life, however, it is almost
impossible to burn so many calories every day, which is why diet and calorie
intake are all the more important. Anyone who's ever run on the treadmill knows
how long it takes to burn 500 calories.
Listen to
your body
Whether exercising or dieting - in general, you should
always listen to the signals your body sends you when you are not moving enough
or eating the wrong thing. We all know cravings, whether for fatty fries or
creamy ice cream. Often, however, there is more to it, even if these hunger
attacks usually appear all of a sudden. Often times, these signals indicate a
nutritional deficiency - your diet may not be well balanced, you may not get enough
exercise, or you may be stressed.
Sudden cravings late in the evening, for example, can
indicate an increased level of cortisol (cortisol is produced when you are
stressed). The large bowl of cornflakes at 11 p.m. is most likely not the
solution - instead, you can alleviate the cravings with a relaxation bath or evening
yoga .
The bottom
line
Proper nutrition is important. Sport is important. When you
exercise, you need to provide your body with enough nutrients so that it can
recover and do more for the next workout. For an effective workout, you need
high quality foods - proteins, healthy fats, and carbohydrates from whole
sources. If you have to compromise on either element, it should be exercise
rather than healthy eating. In general, moderation is the key to (lasting)
success.
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