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Is it diet or exercise that matters when it comes to losing weight? If you do a search on the Internet, you might get an answer like this. 20% exercise +80% diet. So where does this ratio come from? Does it really help with weight loss?
To answer this question, the BPdoctormed Blog asked some experts for their opinions. So let's see if this is true or not.Does it make sense for you to lose weight?
Why is dieting so important?
Losing weight is a math problem. As long as you eat fewer calories than you burn, you can lose weight. In other words, consume more calories or consume fewer calories. Look at the following formula:
Net increase in calories = food intake - basal metabolism - exercise expenditure
The only way to lose weight is to keep the "net calorie gain" negative, meaning that your food intake is less than your base metabolism and exercise metabolism combined.
Food intake is well understood, which is how much you eat, and exercise metabolism is well understood, which is the amount of exercise you do. So what is the basal metabolism? We'll talk about that later.
To lose a pound, you need to burn an extra 3,500 calories. If you lose weight with 20% exercise and 80% diet, then over the course of a week, the exercise burns 750 calories and the diet saves 3,000 calories, for a total of 3,750 calories.
Apparently, dieting reduces your calorie intake more than exercise does, by 500-700 calories. In fact, if you want to lose a pound a week through exercise, you need to run 11 to 16 kilometers a day. But it's hard for the average person to run such a long distance, especially without eating more calories.
A lot of people find themselves in a situation where when they start running or join a weight loss camp, they lose some weight, and when they stop, they gain it back.
If you want to lose weight, you don't have to follow a strict 20% exercise +80% diet formula, but the point of this formula is to remind those who are trying to lose weight that dieting is really important. You can lose weight by dieting and not exercising. If you exercise and eat too much, you won't lose weight at all.
So why is exercise important?
While dieting is important, it doesn't mean you can skip exercise.
Sure, it's easy to cut 500 calories by dieting, but much harder to burn off the same calories by exercising. But when you combine exercise with a healthy diet, you don't have to go to extreme lengths to lose weight. For example, if you are working hard to cut 500 calories by dieting, if you add exercise, you can burn 250 calories by exercising. But if you cut 250 calories by dieting, you won't have to go hungry at night.
Combining exercise with diet is the best and healthiest way to lose weight.
In addition to aerobic exercise, you should also add strength training. In addition to burning calories, both types of exercise also involve fat in energy expenditure.
In addition, dieting can be a bottleneck, because once you are on a diet, the body has a self-protection mechanism that reduces energy expenditure, and everyone who is trying to lose weight suffers from this. As energy intake decreases, the body's basic metabolism decreases. If you increase exercise, especially strength training, you will improve your basal metabolic capacity.
In short, dieting is more effective than exercise, but exercise can boost your basal metabolism, get you through the bottleneck, and ultimately achieve weight loss.
Exercise and proper diet is the only way to lose weight.
While exercise,using a BP smart watch as a fitness tracker will help you a lot to make you know more about your fitness condition.BP smart watch is good at monitoring BP,HR,temperature,SpO2,sleep time,etc.