Diet or Exercise: What's More Important For Losing Weight?
Diet versus exercise is like the chicken or the egg debate in the
fitness world. While eating right and exercising are both important components
of hatching a fit and active lifestyle, of the two a proper diet is the king of
the coop when the ultimate goal is to lose weight. In fact, Billy Beyer,
personal trainer and studio owner at
Fitness Together
Basking Ridge, says that when you break it down numerically diet is
responsible for 80 percent of accomplishing your weight loss goals while
exercise comprises only 20 percent.
“Exercise will increase your energy, give you an overall feeling of well-being
and help you get stronger and fitter, but without adding proper nutrition and
diet, you won’t visibly see any difference in how you look,” says Beyer. “When
you add in proper eating, that’s when you’ll start seeing changes in the mirror
and how your clothes fit.”
Changing Your Attitude About Food
One of the biggest challenges to losing weight is managing the emotions and attitudes
attached to the foods you eat. Whether you turn to food when you’re stressed
out or you use your favorite treat as a reward to accomplishing a goal, what
you put in your mouth can weigh you down both mentally and physically.
“I feel like most people know how to eat healthy, but they use food as a way to
make themselves feel better,” reflects Beyer. “Whether you face depression,
anxiety or are overworking yourself, many people turn to food. I also see a lot
of people working out so they can eat whatever they want. Sure, you’ll get
stronger and you’ll feel better. But you won’t visibly see a difference.”
Beyer and the other personal trainers at his FT studio help their clients
approach food in a healthier way by changing their outlook and approach toward
connecting their emotions with what they eat. Instead of opening the
refrigerator door when you’re stressed out, open the gym door so you can
redirect your emotions into working out when you aren’t feeling well.
Getting a Grasp on Counting Calories
When you set out on the journey of losing weight, figuring out the proper
number and type of calories to consume daily is paramount. To keep the calorie
equation simple, Beyer suggests
calculating proper calorie guidelines based on your
activity level, the number of calories you burn at rest and your ultimate
weight loss goals.
The key is to keep your calorie intake below the amount of calories you burn on
a daily basis during rest and exercise. But, it’s also important to make sure
you are consuming enough good calories – high in protein, low in fat, sugar and
sodium – to fuel your daily activities and workouts. Everyone’s calorie range
is different, so it’s important to consult a fitness and nutritional
professional before starting your weight loss plan so you can hit the ground
running shedding pounds and increasing your fitness level.
“If your objective is weight loss, you should expect to lose two to five pounds
per week by staying within a certain calorie range and eating a diet based
around good calories,” advises Beyer. “The best approach is to slowly take it
off so it stays off.”
Integrating Fitness to Fit Your Goals
The final part of the weight loss equation includes setting up a fitness
routine that will help you accomplish your goals. When your sole goal is to
lose weight, Beyer suggests doing a moderation of everything –
cardio, resistance training and eating properly. If your
weight loss goals include
losing 50 to 100 pounds, Beyer says that it’s
important to start off doing a lot of cardio by using ropes, boxing, bicycling,
etc. to start the process of burning the weight off. Once you lose a reasonable
amount of weight, then he advises moving into a mix of resistance training with
cardio to begin building lean muscle mass.
If you are looking to shed the 10-20 pounds you packed on over the holidays,
Beyer advises mixing a full-body resistance program with an alternating
interval-based cardio program.
“We focus on high intensity in a minimal amount of time for an average
overweight person,” explains Beyer. “We do 20-25 minutes of alternating sprints
with jogging two to three times per week and then add in resistance training on
opposite days for 40-45 minutes two times per week. This helps to gradually
take weight off and develop lean muscle.”
Where Do You Start?
If you are like many people this time of year who are coming off the holidays a
few pounds heavier and are embarking on a weight loss journey to
start off the New Year, you might not have time to focus on
both proper diet and nutrition all at once. Beyer advises that you start with
getting into an efficient and effective fitness routine first, and then adding
in proper nutrition shortly after you establish a consistent fitness regimen.
Because of the emotional ties often associated with food, it can be more
difficult to start out with eating healthy first.
“At
FT, we help you come up with strategies for how you can eat well because
everyone is so different,” explains Beyer. “It takes getting to know each of
our clients and discovering what their challenges and struggles are in terms of
food. We then figure out ways to help combat those challenges. We try to ease
our clients into it and try not to overwhelm them at first.”
At the end of the day, the best approach to increasing your fitness level and
decreasing your waistline is by tag teaming your efforts with a healthy diet
and exercise program. But, make sure to own your diet and be aware of the
amount and types calories that you put into your body. You are what you eat and
what you put into your mouth will make a big difference on the success of your
weight loss efforts.