Life is full of choices So Chose wisely!
Have you ever involved in binge eating and satisfied your inner conscience by telling yourself, "It's okay, I'll go to the gym tomorrow and burn consumed calories.
Most of us have experienced this internal dialogue at some point, but is there really any truth to it? Can we just go to the gym and "burn off" in few days any garbage food that we might have eaten? Is that so simple. In the same scenario what if the person has strictly followed calorie deficit plan but did not exercise at all rather be couch potato whole day. Then will this diet work for achieving our health goals ?
There are a million reasons why people fail to understand importance of diet and exercise and the reasons vary from one person to another. And they have grossly misinterpreted basic concepts and rely on myths.
Some consider diet as punishment and tend to stop eating their favorite dishes. But fail to understand calorie deficit diet is important i.e. in simple words if anyone is eating sweet in calorie deficit diet then obviously our health goals can be achieved and next most heard sentence " Oh your parents are fit so you are fit and slim. But this is not logic behind being slim as fast metabolism is the only reason for that person to be fit and slim.
The good news is that all of these miscalculations are manageable with a little effort.
First be truthful with yourself. Are you really exercising as hard as you think you are? Are you following nutritious diet ? If not, step forward, realize your past mistakes and move towards life long transformation.
Secondly, respect and love your body. Be grateful to yourself to have stunning personality and promise your body to give perfect diet that fuel and nurture it on which body can live for life, not a quick-fix gimmick that always results in weight regain in few months and on flip side finally promise your body that you will not over do any exercise to avoid injuries.
So what is important ? Diet or Exercise
People have become more health conscious and fitness freak . We often see multiple gyms all are busy even at 6 in the morning. Besides, see countless ads on TV for exercise equipment showing dramatic before and after results but with no mention of quantified diet.
On the flip side we see just as many ads promising you to lose 10 pounds or more in one month by simply ordering and eating their delicious supplements again with no mention at all of exercise. So what should we believe?
To chose diet or exercise depends on our health goals.
#1 Health Goal As Weight loss -
You cant exercise your way out of a bad diet - Mark Hyman
Back in time, the approach like “Burn what you eat” was very common to lose weight. People believed that shedding extra calories would help them in maintaining their physique. While it is not totally wrong, but making a quantified diet strategy is going to help you in achieving your desired goals.
The concept of “Quantified nutrition” is based on balancing the amount of Macro-nutrients or “Macros” and how they build up the overall calorie intake of the diet.
The recent medical study states that diet is a much more important lifestyle factor as compared to exercise, when it comes to weight loss.
Diet is given more importance in weight loss as exercise increases appetite. And appetite can especially be increased in case of strength and conditioning high intensity workout and this might hamper our weight loss goals. Besides, when it comes to losing weight, it is all about energy balance. If you want to lose weight, the amount of energy you take in from food and drink should be less than the amount of energy you use each day.
So its necessary to focus on calorie deficit diet plan rather than high intensity workout. Eventually when we achieve our weight loss goals then slowly increase intensity of the workout. Besides, at the stage of attainment of weight loss goal it will be slightly easy to control appetite.
Follow below tips to boost metabolism -
Don't overdo calorie cutting because if body starves more than metabolism will be affected drastically.
Eat heavy breakfast and include high-fiber carbohydrates as they take longer for our body to digest and absorb than fats and thus they don't cause rapid changes in our blood sugar, so our hunger is kept at bay longer says study co-author Susanna Holt, Ph.D. Some good choices low-fat milk; whole-grain toast topped with low-fat ricotta and sliced banana or berries; an egg-white veggie omelets with whole-grain toast.
Consume atleast 35% of protein from overall calorie intake. Protein is made up mainly of amino acids, which are harder for our body to break down [than fat and carbs], so you burn more calories getting rid of them. Besides, it can boost your metabolism, causing you to burn an extra 150 to 200 calories a day.
Try a Low-Glycemic Diet instead of ditching carbs or going low-fat try a diet that's rich in veggies, beans, and legumes to increase your metabolism.
Drink lots of water as in a study published in The Journal of Clinical Endocrinology and Metabolism researchers found that participants' metabolisms increased by a whopping 30 percent just 10 minutes after drinking 16 ounces of H20.
#2 Health Goal To Boost Metabolism And Energy
Eating is a necessity but eating healthy is an art.
A person’s metabolism is the rate at which their body burns calories for energy. The speed of metabolism depends on a variety of factors, including age, sex, body fat, muscle mass, activity level, and genetics.
The body anticipate on balance and regularity to maintain metabolic balance. Smart eating throughout the day will fuel us with a steadier supply of proper nutrition and keep our blood sugar balanced. This is important since blood sugar spikes and drops are a leading cause of energy fluctuations,” says Shawn M. Talbott, Ph.D., a nutritional biochemist.
In simple words suppose we skip one meal our blood sugar drops and body over-releases a hormone that makes you burn muscle, not fat. Then you go into that next meal and eat more carbohydrates or junk food. That spikes your blood sugar and it will further over-release insulin and store fat." The more fat, the lower the metabolism. Hence, diet plays a crucial role in boosting metabolism
Furthermore, diet helps to balance brain’s neurotransmitters, which are chemical substances (including serotonin, dopamine, and norepinephrine) that keep our mood up and therefore our energy from plummeting.
#3 Health Goal For Strong Heart
"Exercise is the celebration what your body can do and not a punishment for what you are"
Daily exercises can decrease risk for chronic disease, effects of stress and high blood pressure and diabetes. According to an eight-year study published in the journal circulation women who were the most physically fit were the least likely to die from any cause.
Exercise promotes positive physiological changes, such as encouraging the heart's arteries to dilate more readily and also helps the sympathetic nervous system (which controls your heart rate and blood pressure) to be less reactive.
Aerobic exercise and resistance training are the most important for heart health,” says Johns Hopkins exercise physiologist Kerry J. Stewart, Ed.D. Aerobic exercise improves circulation which results in lowered blood pressure and heart rate. Examples brisk walking, running, swimming and cycling.
On the flip side resistance training has a more specific effect on body composition to help reduce fat and create leaner muscle mass. Besides, research states that a combination of aerobic exercise and resistance work helps to raise HDL (good) cholesterol and lower LDL (bad) cholesterol.
#4 Health Goal For Sharp Mind
Motivate the body mind will follow
Daily exercise increases the efficiency of brain that controls memory, thinking, and other important functions. Besides, regular exercisers also have less of the abnormal protein deposits in the brain that have been linked to Alzheimer’s. But this doesn't not mean that diet has no impact. It’s just that the effects of exercise are more pronounced based on the evidence we have now.
People who exercise regularly gives them an enormous sense of well-being. They feel more energetic throughout the day, sleep better at night, have sharper memories, and feel more relaxed and positive about themselves and their lives.
A recent study done by the Harvard T.H. Chan School of Public Health found that running for 15 minutes a day or walking for an hour reduces the risk of major depression by 26%. Exercise is a natural and effective anti-anxiety treatment. It relieves tension and stress, boosts physical and mental energy, and enhances well-being through the release of endorphins
Its really beneficial to set short-term goals to achieve and maintain a healthy diet and exercise routine. Why short-term goals ? its because short term is easy to achieve which will eventually boosts our confidence to keep going with our goal.
Make these five tips a priority every day:
Try to wake up early morning at 5am. Meditate and be physically active for at least 30 minutes on most or all days of the week.
Eat plenty of fruits and vegetables i.e. foods rich in fiber, proteins, whole grains, diary products and vitamins.
Choose foods that are low in added sugars, saturated fats, and sodium.
Practice all four types of exercise—endurance, strength, balance, and flexibility.
Drink atleast 5 liter's of water to efficient body recovery
Must perform warm up exercises before workout and stretching or cool down exercises after workout to avoid physical injuries.
Don't like reading, watch a quick video instead
Indeed! Diet and Exercise both are equally important. But if we have specific health goals then chose either one of the two i.e. suppose I want to drop a dress size then calorie deficit plan plays a vital role for weight loss. On flip side if your goal is to improve brain health and reduce risk of heart diseases then exercises play a vital role in inducing state of relaxation and to remain focused.
Moreover if you are concerned about your overall health then diet and exercise should be given equal importance. Learn to balance and move on! Balancing is the key of learning to listen to your body and balancing what feels right with what’s good for you.