So, you’re ready to lose those extra pounds, right? But have you ever been on a diet before, only to find yourself frustrated with the lack of results? You’re not alone. Millions of people decide to go on a diet every year with the goal of slimming down. However, researchers at Stanford say that to genuinely improve your chances of success, you should adopt a simultaneous healthy habit. That habit is exercise.
This may sound like common sense, but studies show that changing exercise and diet at the same time can significantly boost your weight-loss efforts. More than if you focus on one or the other, or try to incorporate each change individually.
The Power of Combining Diet and Exercise
According to researcher Abby King from Stanford, “It may be particularly useful to start both at the same time. If you need to start with one, consider starting with physical activity first.” But why is combining diet and exercise at the same time so effective?
First, exercise helps you burn more calories, which is essential in weight loss. When you focus on diet alone, you may end up cutting too many calories and losing muscle mass in the process. Exercise, especially strength training, helps maintain your muscle mass and can even help increase it. By burning more calories while maintaining your muscle mass, you’re setting yourself up for more effective weight loss.
Second, exercise can help curb your appetite. Many people notice that they’re not as hungry after a workout. This can make it easier to stick to a healthier diet and avoid stress-eating or late-night snacking.
Third, exercise boosts your metabolism. By increasing your muscle mass and getting your body moving, you’re helping it become more efficient at burning calories, even while at rest. This is fantastic news for anyone trying to shed those extra pounds.
To support this theory, Stanford’s study involved 200 participants who were coached on making lifestyle changes. Those who simultaneously changed their diets and started exercising had the most success in shifting their daily habits.
Getting Started on Your Diet and Exercise Journey
As you embark on your weight-loss journey, it’s essential to find a balance between diet and exercise. Limiting your calorie intake while increasing your activity level is a sustainable way to shed those extra pounds. But, how do you get started? Here are some tips to help you out:
- Set realistic goals: Begin by setting a realistic weight-loss goal for yourself. Remember, you want to lose the weight slowly and sustainably.
-
Find the right diet plan: Choose a healthy and flexible diet plan that you can follow long-term. Focus on whole, nutrient-dense foods like fruits, vegetables, lean proteins, and healthy fats. Avoid overly restrictive diets, as they can be challenging to maintain.
-
Choose a physical activity you enjoy: To stick with an exercise routine, find an activity that you genuinely enjoy. Whether it’s walking, swimming, dancing, or lifting weights, the key is consistency.
-
Set a schedule: Determine a schedule that works best for you. Aim to exercise at least three times a week, and plan your meals and snacks in advance to avoid temptation.
-
Stay accountable: Keep yourself on track by enlisting a workout buddy, joining a weight-loss support group, or using fitness apps to track your progress.
Remember that weight loss is a journey, and it’s essential to be patient. You might not see results right away, but consistency and persistence are critical to success. By focusing on both diet and exercise from the get-go, you are setting yourself up for a much higher chance of success in your weight-loss efforts.
The Bottom Line
The research is clear: combining diet and exercise is much more effective for losing weight and maintaining a healthy lifestyle than concentrating on one aspect alone. If you are serious about shedding those excess pounds, adopting both healthy habits simultaneously is crucial. Incorporate exercise and a well-rounded diet into your daily routine, set realistic goals, and stay consistent. In no time, you will be well on your way to a healthier, happier you.
