Diet vs. Exercise | Finding The Healthy Balance

January 2, 2019 / Weight Loss

Diet vs. Exercise | Putting A Plan Together

Obesity in adults and children is a national problem. According to data released by the U.S. Department of Health & Human Services, 78 million adults and 12.5 million children, which is almost 17 percent of that segment of the population, are obese. It should come as no surprise that almost half all adults have tried some weight loss method within the past year. The two most popular methods for losing weight were diet and exercise, so let’s look at the two methods to determine the winner, if any, between diet vs. exercise.

Advertising Disclosure

Diet vs. Exercise

Diet vs. Exercise | It Might Not Be A Contest

The National Weight Control Registry is an ongoing study conducted by researchers at two universities that has been tracking how people who lost weight and kept it off to learn how they were successful. Their findings reveal that only 1 percent of people in the study lost weight and kept it off only through exercise. Only 10 percent were successful with diet alone, but 89 percent succeeded using a combination of diet and exercise.

It is wrong to focus on weight loss and conclude that exercise is not important to you. Exercise and physical activity play a vital role in keeping you healthy. There are many benefits of exercising on a regular basis, including the following:

  • Contributes to weight loss by increasing the calories your body burns
  • Contributes to a healthy cardiovascular system
  • Lowers blood sugar levels
  • Chemicals release within your body during strenuous exercise reduces stress levels and improves your overall mood
  • Improves brain function
  • Helps maintain muscle tone to reduce the risk of falls in older individuals

Jogging two miles in the morning is not going to burn enough calories to make up for a breakfast sandwich, home fries, and coffee with cream and sugar from a fast food chain, so you need to take a look at your diet and nutrition if you want to achieve your goal of losing weight.

Cardio vs. Strength Training

The best physical activities to engage in as part of a diet and exercise regime to lose weight are those that burn the most calories. Lifting weights helps maintain muscle tone, contributes to better balance and has other health benefits, but it does not burn enough calories to make a significant contribution to your weight loss program.

Aerobic exercise, also referred to as cardio, burns calories by working your heart and lungs over extended periods of time. Typical cardio exercises include walking, running, bicycling, climbing stairs and other activities that make your heart, muscles, and lungs work longer and harder than normal.

What You Should Know About Metabolism To Lose Weight

Your metabolism plays an important role in determining whether you gain or lose weight. The rate at which your body burns calories is not constant throughout your life. The aging process usually results in a slowing of your metabolic rate, which affects the ability of your body to burn calories. If you are 60 years old and consuming the same number of calories you consumed when you were 20, chances are the expansion in your waistline is due to the inability of your body to burn those calories because your metabolism is slower.

It is possible to increase your metabolic rate through nutrition. Fish, chicken and other low-fat, high-protein foods improve your metabolism. Switching to a high-protein diet might not help achieve your weight loss goals if you also consume high amounts of carbohydrates, such as sugars, bread and that donut you could not resist.

Simple carbohydrates tend to be stored by the body as fat because of their high sugar content, but complex carbohydrates, including fruit, whole grains, vegetables, and legumes, actually good for you. The difference is that complex carbohydrates take longer for your body to process, so they provide more energy over a longer time.

Finding The Right Combination Of Diet Vs. Exercise

The key to a successful weight loss plan is to achieve a balance between diet and exercise that allows your body to burn more calories than you consume during the day. Reducing your caloric intake too drastically can adversely affect your health. A better way to lose weight is to reduce calories through changes in your diet while increasing the number of calories your body burns through exercise or an increase in strenuous physical activities.

Instead of focusing on cutting calories out of your diet, it has been suggested that reducing calories by burning them through exercise along with a dietary reduction in caloric intake achieves better results for people attempting to lose weight. The plan reduces calories by 20 percent through exercise and 80 percent through diet.

If you wish to achieve a daily reduction in calories you can reduce your caloric intake by that amount, but a better method is the 80/20 plan.  This method suggests exercising enough to burn 20 percent of the calories and cut the remaining 80 percent by watching what you eat during and between meals. The result is a balance between diet or nutrition, which has been proven to be essential to shedding pounds with exercise that is important to overall health and wellness.

What Is The Best Fitness App?

Understand the 80/20 plan mentioned above, let’s put the exercise portion of it to work.  Since we are a society that is always on the go, getting to the gym, hitting the fitness trail down the street, or even just walking the dog can get in the way of our daily routine.
One thing we all have in common is our mobile device.  We’re texting, looking at Instagram, and watching YouTube videos throughout the day.  Ironically, who is actually using their mobile device to make a call anymore?
But there are powerful mobile apps available to make our day more productive and enrich our lives.  One of them is by downloading and using a fitness app.
Here are some tips on helping you find the best fitness app to help you stay healthy and active:
  • Take Advantage of Free Trials – Most fitness apps have a 15 or 30 day Free Trial to let you see if their exercise program is right for you.  Consider it test driving a vehicle before you make that final purchase.

  • Consistent Updated Content – If you are a person that needs variety in your life, you will want to make sure that the fitness app is uploading new content on a regular basis.  Some people like to stick with the same routine over and over and this may not be as important to everyone.

  • Watching Video/Audio Instruction vs. Following a Written Program – If you are disciplined enough to follow an exercise routine on your own, you may not have the need to watch an actual video or listen to an exercise coach.  However, if you need to be guided and motivated while you workout, you will want to choose a fitness app that is heavy on the media content.

  • Choosing Your Own Music – Some fitness apps are integrated with streaming music services so that you can listen to your favorite music while you are exercising.  If your custom playlist is more important to you than what is provided in the fitness app, make sure the fitness app allows custom music by either streaming or playing music from your mobile device.

  • Additional Dietary Plans – If you want to get your exercise and diet plan all in one place, be sure to find out if the fitness app also offers diet coaching along with their exercises. However, there are weight loss apps that you can use alongside your fitness app to monitor your weight loss such as the mobile app Noom.

Advertising Disclosure: This post contains affiliate links and at no additional cost to you,  Watch the Review will be compensated if you make a purchase after clicking on these links.

Diet vs. Exercise Frequently Asked Questions

Are there any foods that are consistently good for dieting?

Anything that is high in fiber is generally good for overall health. Brown rice is very high in fiber, gluten-free, and helps lower blood sugar levels. Those who suffer from celiac disease may want to talk to a doctor before incorporating brown rice, but brown rice is not only high in fiber, but is very filling and is good as a primary carbohydrate to replace pastas and breads.

What are the best exercises for losing weight?

Some of the best exercises aren't specifically for losing weight as much as for strengthening your body's core, which will, in turn, encourage weight loss. Plank, push-ups, pull-ups, and leg-lifts are the simplest exercises that also target core muscles. These exercises combined with regular walking and controlling meal sizes, most people will realize that drastic measures are not always necessary.

I want to lose weight. What is the first thing I should do?

Be gentle with yourself. Commitment, dedication and discipline are important, but we are human and life is fleeting. It took us time to gain weight, it will take time to lose it. Our dietary habits took years to learn, and may take some time to unlearn and retrain. And I'm sorry but I am not giving up chocolate for anything. So it may take longer, but as long as I monitor my calories and get more exercise, I will lose weight, so there is no reason to suffer along the way.

oldest most voted
Inline Feedbacks
View all comments
Lisa Clayton
5 years ago

This was very helpful.

Niki McAfee
5 years ago

Great read and answers many questions.

Recent Posts

  • How To Stay Focused During Online Classes

  • 7 Reasons You Should Skip College

  • The Return of Movie Theaters in 2021

  • Bye Bye Bumps | Tips For Shaving Your Bikini Line And Getting Rid of Razor Bumps

  • To Buy Or Not To Buy Rental Car Insurance

  • Car Rental | Car Accident?

  • Cloud Storage vs. Cloud Backup: Do You Know The Difference?

  • Should I Buy Flowers? | When Is The Right Time To Buy Flowers?