Is weight loss possible this year? Finding a balance between diet and exercise | News

Is weight loss possible this year? Finding a balance between diet and exercise
Losing weight is about 90% nutrition and 10% exercise.

About 80% of Americans make New Year’s Resolutions to improve their health, often focusing on exercise and weight loss. Although many people believe that weight loss is a direct result of consistent exercise, proper nutrition often plays a larger role in weight loss.

“Nutrition makes up about 90% of weight loss efforts, while exercise makes up about 10%. “Losing weight isn’t just about exercising. It’s about finding the right balance between nutrition and exercise.”

Although some studies suggest a slight difference – 80% nutrition and 20% exercise – research has found that diet often plays a more important role in achieving weight loss than exercise.

Many people mistakenly think that one exercise produces results, but Studer emphasizes that it is impossible to train with less food. For example, running a mile burns about 100 calories, which is a relatively small reward in a larger weight loss plan.

Instead of emphasizing exercise as the only way to lose weight, start by focusing on cutting unnecessary calories, including:

In addition to cutting calories, Studer says to focus on eating foods that are low in nutrients, such as:

Even eating a light, high-fiber snack before a meal, like an apple, can help you feel fuller, which can reduce your intake of high-calorie foods.

Although exercise plays a small role in weight loss, it is important for maintaining weight and improving overall health. The general recommendation for adults is 150 minutes of moderate to vigorous exercise per week, along with two days of strength training to improve bone health and increase muscle mass, which Studer says is help burn more calories and even relax.

However, with nearly 92% of adults failing to stick to their New Year’s resolutions and 43% giving up before the end of January, Studer suggests starting small with exercise, especially if you have just started a new exercise routine.

“Start with a long-term goal and break it down into smaller steps. For example, if by the end of the year you aim to exercise five days a week or meet the recommended 150 minutes of physical activity,” Studer says. on a moderate or vigorous weekly basis, start by investing in the right shoes, joining a gym, or committing to short, manageable workouts like 10 minutes of walking in urgent.”

When you start small, you can gradually increase the intensity and time to create a routine that fits your lifestyle. Remember, exercise routines don’t need to be spread evenly throughout the week. Listen to your body and plan rest days if needed.

Lose weight by an average of 1-2 kilograms per week. However, each person’s weight varies due to factors such as water retention and digestion, which can make the day heavier.

Instead of focusing solely on the numbers on the scale, Studer suggests non-statistical goals such as bending down to tie your shoes, walking your distance without resting, completing a 5K, or to achieve other personal details.

Although weighing yourself can provide some progress, adding too much importance to the number on the scale can overshadow the positive lifestyle changes of your weight loss goal.

However, if you are suffering from obesity, it is important that you consult your doctor for guidance and to see what methods are available to help in your weight loss journey to achieve results. which are durable.

Sleep is an important but often overlooked factor in weight loss, Studer says. Lack of sleep can increase stress levels, which increases cortisol and leads to unhealthy habits, such as choosing easy, high-calorie options like fast food. Poor sleep can also disrupt the hormones that control hunger and satiety, leading to increased appetite and cravings. For weight loss and overall health, aim for 7-9 hours of sleep each night to support your health goals.