Diet, exercise or both: how much do you expect to lose?
If you've been struggling with your weight problem in good health, you may also be doing something to lose it.
After all, what's the best way to lose weight? Healthy eating advice is so rich that starting a good plan is not as easy as it looks.
Do you need to go on a diet? Is exercise enough? And how much can you reasonably expect to lose?
When it comes to losing weight, it seems that we have more problems than answers.
Fortunately, for us, health researchers spend time studying these kinds of things, and that's what they find...
The answer to your weight loss problem
The health researchers at the Fred Hutchinson Cancer Research Center divided 439 women into four groups:
The first group used exercise only, with the goal of 45 minutes of moderate to vigorous aerobic exercise a day, five days a week.
The second group only used diet, with a goal of 1,200 to 2,000 calories a day, depending on their initial weight, and fewer than 30% of the calories of fat per day.
The third group took part in sports and diet (the same goal as above).
Although the last group served as a control group, they did not change their diet or exercise.
So which group benefits from the highest weight loss?
The third groups of women who exercise and change their diet are significantly higher in weight than the separate strategy.
In fact, in a year, the average weight of women who ate less and exercise much reduced by nearly 11%. So, for example, if you weigh 180 now, you can reasonably expect to lose 19.8 pounds within a year of following these exercise and diet guidelines.
This is much higher than the weight loss in the diet. Only the exercise group saw an average loss of only 8.5% (or 15.8 pounds) and 2.4% (or 4.4 pounds) respectively, while the control group saw an average loss of 1 pound.
Health researchers say that diet plus exercise can reduce the risk of diabetes, heart disease and cancer by losing more than 10% of body weight.
In other words, by combining diet and exercise, you can get the biggest health benefits.
Put it into practice
In this particular health study, women reduced their calories by reducing fat intake and increasing their intake of low-calorie foods. Of course, they worked in moderate-intensity aerobic exercise.
Sounds like something you can do? Of course! You don't have to be an extreme athlete...
You can walk, ride a bicycle or use aerobic exercise equipment in a healthy gym. Remember to start slowly and achieve 45 minutes a day.
And there is one more thing that might help...
Health researchers also found that women who lost the most weight and body fat kept a food magazine and wrote down everything they ate, except water and calorie-free drinks. Keeping food magazines will make you responsible for your food choices and allow you to immediately see where you might slip.
So now that you know the key to losing the weight you want and how much you can lose, it's time to start. Set your goals, prepare your diary, and start a healthier, more slender journey.