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You can’t stop yourself from steering into a junk food drive-thru. Then you start weighing yourself out of guilt. But those numbers on the scale remain stubborn.

Facepalm…big time!

You must be beating yourself up for making that impulsive choice to have a few more cookies. If you’re stuck in this vicious cycle then maybe you’re missing an important piece of the puzzle. Well, the fact is “you can’t out-exercise a bad diet”. You need to understand it’s not OK to say that “I’ll go to the gym later and work it off”.

So let’s figure it out in the battle of exercise vs food, which one matters more?

Dieting is the only game where you win when you lose.

Although low carb diets are known for delivering faster results but adhering to such diets is a real struggle. At any given time around 100 million Americans are found dieting. But unfortunately, 95 percent of all diets crash. In order to slim down, your calorie intake should be less than the calories you burn. It means if on a daily basis your calorie consumption is 1500 then you should strive to burn around 2500 calories so that you can shed those extra kilos. But don’t cut your calories to the extent that it slows down your metabolism.

Although low carb diets are known for delivering faster results but adhering to such diets is a real struggle. At any given time around 100 million Americans are found dieting. But unfortunately, 95 percent of all diets crash. In order to slim down, your calorie intake should be less than the calories you burn. It means if on a daily basis your calorie consumption is 1500 then you should strive to burn around 2500 calories so that you can shed those extra kilos. But don’t cut your calories to the extent that it slows down your metabolism.

Boom! You’ll again fall in the trap of eat-repent-repeat. So what should be the correct manner to tackle this?

Eat wisely. A balanced diet is key. Half of your plate should be filled with fresh fruits and veggies. A quarter of your platter should be reserved for proteins and the other half for whole grains like oatmeal, wheat flour, and brown rice. Vegetables are low-calorie food. One study stated that eating a salad before a meal will increase the feeling of fullness.

This is exactly what you need to do. Try to include such foods in your routine which are high on the scale of satiety index. And to reward yourself it’s better to have a “cheat meal” once in a while rather than going for cheat days. The goal is to lose some extra pounds without missing out on the foods you love. The best diet is the one you can cling to. Mindful eating is always advisable because at the end of the day a healthier diet is all about incorporating more sustainable changes.

Oh, wait... does that mean exercise is the loser?
Well... not really.

“COMMIT TO BE FIT.”

All of us are familiar with the startling health perks of exercise apart from shedding those extra pounds. Exercise doesn’t mean that you are supposed to run marathons. Working out helps in inciting the growth of metabolic tissues. Not only does it burn calories but it also helps in maintaining a “healthy weight”. It combats many diseases. The food that we eat accounts for 100 percent of the energy in our body. Workout only burns 10 to 30 percent of it.

So is that pizza worth an hour of exercise?

Even if you don’t have those “extra moments” to keep you fit, don’t worry. Any amount of exercise is way better than none at all. Try to be more active throughout the day. Take the stairs instead of the elevator. Success is the sum of small efforts. Consistency is the key.

So try to engage in activities that you truly enjoy. Take a Zumba class. Bored? Hit the hiking tracks. The idea is to keep on trying to do something new so that it doesn’t get monotonous and eventually you start finding excuses to escape. Just like a balanced meal, there is a balanced exercise routine that you should try to strive for. A balanced exercise regime consists of-

  • Flexibility Training– Are you bored with the mainstream stretching after every workout? Don’t worry there are several other options that can make your body flexible. Try gymnastics, karate or ballet.
  • Aerobic exercise-Playing team sports like basketball or soccer means you’re doing moderate to high-intensity activity. This will further strengthen your heart and lungs. Even if you aren’t an active player in team sports, you still have the option of running, biking, or swimming.
  • Strength Training-Want to strengthen your leg muscles? But squats no longer excite you, then simply running can prove to be beneficial for developing strong legs. Similarly for developing core strength planks and crunches are a great option.

70/30 RULE

This rule is not only meant for sustaining a healthy weight but also for living a healthy life. As a rule of thumb, 70% of the food and 30% exercise determines how much pounds you will lose. By following this rule you can get that fit body super soon. Instead of switching from diet to diet, it’s way better to make a lifestyle change. Never fall in the hype of a ‘magical pill’, that claims to transform your body overnight.

Because it’s really not worth an hour of exercise. Or if you think that just because you eat healthy food, you can skip exercise. Maybe that’s the reason numbers on the weighing scale aren’t changing and you’re still nagging. So it’s not Exercise vs diet rather it’s the battle of exercise and diet vs unhealthy lifestyle. And in this, the amount of effort you put in will decide who is going to be the winner.

Food and fitness- never make them an “either-or” option. Smart eating and a well-balanced exercise regime can go a long way together. In fact, they’re always better together. Spending hours in the gym doesn’t give you the privilege to grab those comfort foods.

You know why?

Comments

  • VATSAL SHEKHAR
    reply

    very easy to understand and insightful, clearly busted some fitness myths.

    June 25, 2020
  • vishal
    reply

    nice

    June 25, 2020
  • smith jones
    reply

    the never ending debate has been settled, once and for all, with substantiating points, informative one!

    June 25, 2020
  • mathew wills
    reply

    learnt a lot from this, loved it.

    June 25, 2020
  • samantha jones
    reply

    very eloquent and well explained artricle.

    June 25, 2020

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