Which Diet and Exercise are the Best for Weight Loss?

Over the years, many people have embraced healthy eating because of the rising cases of lifestyle-related diseases. In the U.S., lifestyle diseases such as hypertension and cardiovascular disorders are among the leading causes of death across different population groups. Initially, conditions such as diabetes were popular among the elderly population because of their vulnerable immune systems and exposure to different scenarios that affected their way of life. However, these conditions are now prevalent among the youthful population, compelling policymakers to develop sets of recommendation that enable the public to embrace a healthy lifestyle. Weight loss is one of the most controversial topics that attract mixed criticism from individuals because of the availability of numerous approaches people can use to achieve results. For instance, a normal search on the internet on how to lose weight will retrieve hundreds of results detailing information on how people can accomplish their desired body goals. While some of these methods are feasible, others are unrealistic because of their timeframe. Although calorie deficit is the most effective way to lose weight, there is no cookie-cutter way for everyone.

Understanding Calorie Deficit

Nutrition professionals recommend calorie deficit as the only approach that people should use to lose weight. However, when combined with other methods such as cardio exercises and general physical activity, the results are more effective and easier to accomplish. Notably, calorie deficit requires individuals to understand the amount of food one should consume at any given time. While some of the weight loss methods recommend individuals to eliminate carbs and sugars, the calorie deficit approach only requires a person to limit themselves from exceeding a certain number of calories in a day (Willoughby, Susan, and Douglas 1876). For instance, one can establish their limit to be 1000 calories and maintain the number for a specified period. Usually, the body spends a specific number of calories daily and as such, embracing calorie deficit enables individuals to lower their calorie intake for the body to utilize body fats as its source of energy. For this reason, effective weight loss is achieved when a person embraces a sustainable calorie deficit strategy that sees them consume lower calories than the body uses to generate energy.

Many people on the weight loss journey rely on mobile apps to track their progress and avoid any incidents that hinder their ability to accomplish their desired results. In this regard, the applications enable individuals to monitor their calorie intake and notify them when they exceed their daily calorie goals. However, eliminating processed foods and sugary products can enable one to maintain a sustainable calorie deficit without tracking their calorie intake. Notably, calorie deficit goals can be achieved by minimizing calorie intake or increasing the level of physical activity (Schnepper 106). However, reducing calorie intake is the most feasible approach, unlike physical activity, which many people might lack time to exercise. Walking to work instead of using the tram is an easy way of engaging the body in physical activity compared to running in the morning. Given the fact that many people might be unable to engage in extreme cardio exercises, dieting appears to be a sustainable method to achieve the desired weight loss goals.

Losing Weight on a Diet

People have different bodies that determine the time they can start seeing results after embarking on a weight loss diet. However, when one sticks to the plan, results can start showing in between two to four weeks, depending on whether they have combined dieting with physical activity such as cardio or muscle workouts. Importantly, the starting size plays a significant role in determining the time one can lose weight on a diet. For instance, the body responds to the nature of activities one engages in such as dieting and physical activity. When one eliminates sugars and processed foods from their diet, the probability of a relapse is higher because of the body’s reaction towards the sudden changes (Dao 43). People who are categorized as obese are likely to start seeing significant changes after embracing a weight loss schedule compared to those with a small build physique. Individuals in the obese range will lose weight at a faster rate compared to those with a lower Basal Metabolic Range (BMI) because of the fat content in their bodies.

Depending on the approach recommended a nutrition specialist, individuals should first understand their body types before embracing a weight loss diet program. Different programs are structured in a way that enhances faster weight loss compared to others and as such, results might be noticeable in two weeks after commencing the dieting package. It is normal for an individual to lose 2 kgs or 5 pounds per week, depending on the nature of their diet and whether physical activities are included (Payne and Rob). Over the years, carb intake has been popularized because of its accelerated impact on weight loss that enables individuals to notice results immediately. Reducing the carbohydrate intake has a direct impact on water loss in the body, which yields instant results. However, water loss is different from losing fats, which many people fail to acknowledge in their dieting programs. Reduced carb intake should be complemented by other approaches such as cardio exercises and other forms of physical activity to achieve a sustainable weight loss.

Effective Weight Loss Diet

When developing a weight loss diet, health specialists focus on a program that will eliminate the probability of relapse for their clients. In this regard, eradicating side effects such as hunger pangs and cravings when dieting is central to the development of an effective diet plan that will sustainably yield results. One of the most effective weight loss programs entails high-protein meals coupled with low-carbs intake to achieve the desired results (Bruci et al. 333). From this realization, varying the number of carbs to minimum levels subjects the body into a state of ketosis where it burns stored fats after the available glucose levels are exhausted. Understanding the role and impact of each weight loss program is critical to the realization of desired body goals because of the varying nature of individuals.

Intermittent fasting, the paleo-diet, and plant-based diets are some of the popular approaches recommended for individuals willing to commence on the weight loss journey. In this case, each of the programs requires people to sacrifice their initial lifestyles and embark on a healthy way of living that promotes consciousness in the kitchen. Understanding the impact of acknowledging different weight loss programs that facilitate the realization of weight loss goals is key to the perspectives of individuals (Davis et al. 266). Importantly, the adoption of the different weight loss programs should be guided by the needs and ambitions held by people towards the realization of distinct outcomes. From this realization, a calorie deficit is the most appropriate approach that guarantees viable results when coupled with other aspects such as physical activity.

Eliminating Certain Foods to Expedite Weight Loss

Processed foods, sugary products, and white rice are some of the items one should consider after embarking on a weight loss journey. Many health planners leave their clients feeling hungry and demotivated to adhere to the weight loss programs by proposing stringent approaches that hinder individuals from committing to the outlined guidelines. In this regard, an effective weight loss plan should focus on reducing an individual’s appetite, enhancing weight loss, and improving overall health (Munt, Partridge, and Allman 10). After cutting carbs, sugars, and starch, one experiences lower hunger levels than before, which discourages them from overeating. From this realization, the body adjusts to survive in the new environment by burning the stored fat instead of utilizing the glucose generated from the normal food intake.

Increase the daily intake of proteins, fat, and vegetables enables one to accomplish their desired milestone of weight loss. Mostly, the body adapts quickly to the type of food that is consumed, enabling individuals to overcome the probability of relapse and other aspects that expose them to different challenges. In this case, each of the meals should contain a protein source, healthy fats such as avocado, and plenty of vegetables to aid in digestion (Willett and Patrick). From this realization, embracing these food options guarantees results that are reflected in the new lifestyle adopted by those in the weight loss journey. While many individuals associate weight loss with physical exercise, dieting plays a critical role, especially when reviewing the levels of calories consumed at any given time.

Cardio and Strength Training

Many people who embark on the weight loss journey encounter difficulties differentiating cardio exercising and strength training. However, health specialists recommend cardio exercises over strength training because of its ability to burn more calories within a specified period. People who weigh more burn fats quickly than who weigh less, creating a conversation that requires individuals to understand their bodies (Said et al. 283). For instance, running for 30 minutes at a constant pace will see one burn more calories than lifting weights within the same duration. However, when the two physical activities are combined, they enable people to achieve a lean body physique, which is the ultimate goal of everyone.

Alternatively, strength training is recommended for building muscles, which burn more calories while at rest compared to other tissues in the body. In this regard, those who embrace strength training can lose weight easily compared to people who are comfortable with cardio exercises because of its ability to burn calories at rest (Siqiang). Unlike cardio exercising, strength training allows individuals to burn calories by the hour, even after a workout session. From this realization, weight training has distinct benefits that accrue when adopted and can expedite the process of losing weight through the burning of calories while at rest.

Exercising or Dieting?

Reducing calorie intake is the most effective way of losing weight than exercising because of the ability of the body to burn excess fat. In this regard, exercising exposes one to a sustainable environment where they can monitor their progress and commit to an effective way of weight loss that yields positive results. However, consuming fewer calories than those burnt by the body yields faster results that equip a person with an edge over other individuals. For this reason, acknowledging the approaches that can be deployed at any given time to strike a balance between dieting and exercising is crucial.

Crash dieting enables one to lose weight faster than the conventional ways of weight loss. Importantly, the body embarks on a journey that enables individuals to familiarize themselves with healthy food choices that enhance metabolism through the reduction of their calorie intake. However, it is easier to gain weight after stopping the crash dieting approach because of the body’s reaction to the new environment. Exercising is a sustainable approach of losing weight because of its ability to expose the body to a context where it can burn calories through physical activity, even without adhering to the dieting programs.

Conclusion

Even though calorie deficit is the most effective way to lose weight, there is no cookie-cutter way for everyone. From this observation, individuals should be keen to monitor their calorie intake and reduce it to levels that are below the amounts the body burns on average. Different food products such as sugars and processed foods should be replaced by animal and plant proteins, vegetables, and healthy oils such as avocado to complement the weight loss journey. Understanding one’s body type facilitates weight loss because of the ability of an individual to make informed decisions, which expedite the frequency of losing weight. Although one might encounter challenges choosing exercising over dieting, combining the two approaches yields sustainable results that reflect the ability of an individual to achieve their desired results. Likewise, embracing both cardio and strength training is highly recommended for a faster weight loss.

 

 

Works Cited

Bruci, Adriano, et al. “Very low-calorie ketogenic diet: a safe and effective tool for weight loss in patients with obesity and mild kidney failure.” Nutrients 12.2 (2020): 333.

Dao, Maria Carlota, et al. “Losing weight for a better health: Role for the gut microbiota.” Clinical Nutrition Experimental 6 (2016): 39-58.

Davis, C. S., et al. “Intermittent energy restriction and weight loss: a systematic review.” European journal of clinical nutrition 70.3 (2016): 292-299.

Munt, A. E., S. R. Partridge, and M. Allman‐Farinelli. “The barriers and enablers of healthy eating among young adults: A missing piece of the obesity puzzle: A scoping review.” Obesity Reviews 18.1 (2017): 1-17.

Payne, Christopher, and Rob Barnett. The Economists’ Diet: Two Formerly Obese Economists Find the Formula for Losing Weight and Keeping it Off. Hay House, Inc, 2018.

Said, Mohamed, et al. “Effects of high-impact aerobics vs low-impact aerobics and strength training in overweight and obese women.” J Sports Med Phys Fitness 57.3 (2017): 278-288.

Schnepper, Rebekka, et al. “A combined mindfulness–prolonged chewing intervention reduces body weight, food craving, and emotional eating.” Journal of consulting and clinical psychology 87.1 (2019): 106.

Siqiang, Guo. “Experimental study of aerobic exercise on the weight loss effect of obese female college students.” (2018).

Willett, Walter, and Patrick J. Skerrett. Eat, drink, and be healthy: the Harvard Medical School guide to healthy eating. Simon and Schuster, 2017.

Willoughby, Darryn, Susan Hewlings, and Douglas Kalman. “Body composition changes in weight loss: strategies and supplementation for maintaining lean body mass, a brief review.” Nutrients 10.12 (2018): 1876.

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