If you’re trying to lose weight, you’ve probably heard that the secret to success lies in either diet or exercise. Some nutritionists advocate for watching what you eat, while personal trainers emphasize the importance of working out. However, researchers at the Fred Hutchinson Cancer Research Center have found that the best results come from combining both methods.
In their study, participants who both cut calories and engaged in physical activity exceeded the 10 percent weight loss goal set by the team of scientists. On average, they managed to shed almost 20 pounds. The lead author of the study, Anne McTiernan, M.D., Ph.D., commented, “We were surprised at how successful the women were. Even though this degree of weight loss may not bring an obese individual to a normal weight, losing even this modest amount of weight can bring health benefits such as a reduced risk of diabetes, heart disease and cancer.”
The Importance of Diet
Cutting calories is paramount for weight loss. According to the Mayo Clinic, in order to lose weight, you need to create a calorie deficit by burning more calories than you consume. This can be achieved by eating fewer calories or by increasing your physical activity, or better yet, by doing both.
There are countless diets and strategies available to help you cut calories, but it’s essential to choose one that still provides proper nutrition. Keep an eye on your portion sizes and opt for nutritious, low-calorie foods. Prioritize proteins, fruits, vegetables, whole grains, and healthy fats in your daily intake.
The Role of Exercise
While diet is crucial to weight loss, exercise helps you build a strong foundation for a healthy body and has numerous benefits on its own. Regular workouts can help improve your mood, ward off chronic diseases such as heart disease and diabetes, and even help you sleep better at night, according to WebMD.
Although any form of physical activity is better than none, the American Heart Association suggests that you aim for at least 150 minutes of moderate exercise or 75 minutes of vigorous exercise per week to maintain a healthy lifestyle and reap the benefits.
Finding the Balance
While cutting calories and engaging in physical activity are both essential for weight loss, finding the right balance is crucial. It’s important to listen to your body and adjust your diet and exercise routine accordingly. For example, if you find that your workouts are leaving you feeling low on energy, you may need to slightly increase your caloric intake to fuel your body more efficiently.
Make sure to stay properly hydrated throughout the day, as water is crucial for staying energized and maintaining weight loss. The National Academies of Sciences, Engineering, and Medicine recommend a daily water intake of about 3.7 liters for men and 2.7 liters for women, although this can vary depending on factors like physical activity and climate.
Setting Realistic Goals
When embarking on a weight loss journey, it’s vital to set achievable goals. Keep in mind that you may not be able to hit your ideal weight immediately, but even shedding a small amount of weight can have significant health benefits.
Take the time to track your progress and celebrate small victories, such as running a mile without stopping or fitting into a pair of jeans. These moments can help you stay motivated and keep you committed to reaching your ultimate weight loss goal.
Staying Accountable
To stay on track with your weight loss, enlist the support of friends and family. Share your goals with them so they can help you stay accountable, and consider joining a workout group or signing up for group classes at your local gym to build a support network with like-minded individuals. You could even use mobile apps and online communities to track your progress and stay connected with others on their weight loss journeys.
The Bottom Line
Ultimately, both diet and exercise play critical roles in weight loss. Combining these two elements will not only help you shed pounds, but it will also contribute to a healthier and more balanced lifestyle overall. Stay dedicated to maintaining a nutritious diet, engaging in regular physical activity, celebrating small victories, and building a support network to keep you on track throughout your weight loss journey. With dedication and commitment, you can achieve your weight loss goals and enjoy the myriad benefits of a healthier lifestyle.
