With 54% of Americans saying they are trying to lose weight, many have heard the advice from health campaigns and TV shows. We are told to eat healthier food and move around more. But what works, and is there more to it? In this article, we look at some of the proven strategies for cutting down weight and living a fitter healthier lifestyle.
Watching Your Diet is More Effective for Weight Loss
Research shows that dieting is more effective for weight loss than exercise alone. Contrary to what we are told, about dealing with obesity; to walk more often and take the stairs. Exercise can boost metabolism and tone your body. But if you are planning to lose a significant amount of weight, science suggests watching what you eat is better.
If you exercise and do not maintain a healthy diet, the exertion will increase your sense of satiety. You may end up binge-eating to compensate for the energy loss. For a good diet and a healthier lifestyle, you should eliminate some foods from your plate. The main types of foods to avoid are:
- Processed Carbohydrates.
- Sodas and Carbonated drinks.
Exercise and Dieting is Even Better
If dieting alone is beneficial for losing weight, then combining it with physical activity will yield the best results. After years of inactivity, your metabolism has stalled. Exercise physiologists encourage exercise since it has a restorative effect on our biological and metabolic functions.
Exercise is critical if you are to maintain your weight loss results for the long-term. Beyond the weight loss phase, physical activity will burn calories and build your muscles. If you live a sedentary life, you are more likely to regain the extra pounds than someone who continues to engage in moderate exercise.
Consistency is Key
Another important factor you must incorporate into your weight program is consistency. So before you start, you need to commit to the goal. It is advisable to have a schedule that you can tick-off at the end of the day. You can exercise three to four times a week for 30 minutes, and you can still lose weight, feel happier as you live a healthier lifestyle.
Adopting a weight loss program for a healthier lifestyle means that the program is for the long-term. To stay motivated, you need to develop a workout regimen that works for you. Research suggests that even the timing of your workouts is critical for losing weight.
Out of 375 adults who maintained their fitness throughout the study, consistency was identified as the most important factor. Most of them had been engaging in moderate to vigorous physical activity early in the morning.
But the study suggested that the time of day you work out does not matter. It will be effective, as long as you work out around the same time every day. It is a combination of psychological and physiological factors that come into play when the timing is consistent. It could be that the workout time or place has fewer distractions. Also, the rate of your metabolism increases when your workout around the same time.
It’s all in the Brain
When you gain a lot of weight, some changes take place in the brain. Research on the brain patterns of people with obesity, show significant changes in taste, behavior control, and the reward circuitry. Additionally, it appeared that obesity increased the propensity to gain more weight.
The good news is that the changes are reversible. Make a point of eating better, exercising consistently, and adopting healthier lifestyle habits like meditation and eight hours of sleep. You can break these patterns and get fit for a lifetime.
Dieting alone is better than physical activity alone, especially when it comes to short and mid-term weight loss. However, to maintain these results, consistency is key. Customized meal plans can help you eliminate junk and incorporate healthy food for long-term fitness and health.