Many are willing to lose a few kilos, but they speak: "X & # 39; it is best to lose weight: exercise or diet?"
Dr. Donald Hensrud, director of the Mayo Clinic Healthy Life Program and author of the book of the diets of & # 39; Mayo Clinic, says that this question is misleading.
"It's very interesting to see the influence of diet against physical activity," says Dr. Hensrud. That's because diet and exercise to perform different functions.
"To lose weight, diet appears to be more effective than physical activity. You have to make a large amount of & # 39; physical activity to lose weight, but the deficit & # 39; energy only improves minus calories "adds the doctor.
However, Once achieved the desired weight, exercise is much better not to recover those kilosexplains Dr. Hensrud.
"Therefore, diet and physical activity are equally important. Probably, the most important diet is to lose weight and physical activity to jirkuprawhiex"says.
In any case, it is never wrong to concentrate simultaneously on diet and exercise.
10 realistic tips to lose weight
José Cajías is socially Founder & # 39; Dr. Feelgood, a center for the loss of & # 39; weight not consider surgery in his choices and seek to reach the goal by & # 39; integral formula that combines certain key factors: a change in habits, training, exercise, nutrition and medical and non-invasive technology as a complement .
Based on its experience in the field, it gives some key advice so that we harmonize summer:
1 – Start with the problem & # 39; integral way:
The isolated efforts are less likely to be & # 39; success, especially long-term. On the other hand, if handled the problem from different perspectives, such as food, physical activity, health or psychology will increase the chances to solve the problem at its root.
2- If you want long-term results, focus on your habits:
Houses are recorded in the subconscious routines. Without notice, your habits dictate your life because it can not control them with & # 39; awareness. To change a habit or form you need on average & # 39; 66 days to be consistent. To know more about the nature of habits help tibdelhom b & # 39; effectively.
3- Seek to balance the intake and expenditure of calories:
In the short term, to lose the extra kilos, you will need to spend more calories than you consume. Only b & # 39; this way you can & # 39; burn energy (fat) accumulated in your body. In the long & # 39; time, and after obtaining the desired weight, you have to keep the balance between consumption and energy costs, otherwise it is safe to re & # 39; gain weight.
4- Reducing consumption of & # 39; processed foods:
Processed food has many effects to enhance the overweight, which is why you should try to prevent them or reduce their consumption. His kalorika concentration is much higher than raw food.
For example, Granola bar & # 39; 100 grams contains 471 calories. B & # 39; contrast, fruits, such as Mango, contains 60 calories per 100 grams.
5- Eat foods rich in fiber:
The grains and whole grains, legumes, vegetables and fruits are generally rich in fiber.
The foods rich in fiber usually has a content & # 39; low in calories and should be mimgħod longer, which in turn increases the time that we use to eat and give a greater feeling of & # 39; filling.
6- M & # 39; have to do extreme diets:
The Miracle diets are usually diets without scientific basis. Although sometimes lose weight, do not forget that the weight loss achieved is due to monotonous and unbalanced nutrimentalment feed, which can not be maintained over time.
Unusual to lose 4 kg per week. Conversely, loss of & # 39; successful weight means losing 0.5 to 1 kilogram per week. If you lose more than a kilogram per week, losing more than just weight & # 39; fat, you also lose muscle mass which is vital for metabolism.
7- Keep a positive state and environment:
Often even those of our closest sabotage our deep need and desire to lose weight. The positivity of mind and & # 39; the environment has a direct effect on your health & # 39; readiness and state of mind, by being fundamental to face all challenges involving losing weight. Continue & # 39; & # 39; away from those circles or people who do not facilitate the process.
8- Simplify goals & # 39; Your daily:
The base & # 39; is changing habits and perseverance to achieve this, you must be realistic in accordance with the objectives of & # 39; daily given. You must facilitate the conditions for the triunf perseverance, then, does not make the mistake to put yourself harder and ambitious goals at the beginning like to begin the first day trot in & # 39; 10 kilometers when it never did it before, because it generates frustration and want to leave.
9- Drink enough water:
It is vital for your body to function properly and also helps regulate your level & # 39; satiety & # 39 ;. It transports nutrients, facilitating dissolution, digestion and elimination of & # 39; the same from the cells. Adults should consume 30-35 ml per kilogram of & # 39; weight / day.
Ie if you weigh 60 kg should drink 1.8 liter & # 39; water daily. Consumption should be carried out gradually throughout the day and take a glass of water at & # 39; each meal. Between intake, take at least 4-6 glasses of & # 39; fractionated water.
10- Physical activity:
Try to do exercises to improve the burning of accumulated fat, ie activate the aerobic system, such as wheels, ellipses, trot, or walk with zumba & # 39; rapid pace. Issupplixxi this b & # 39; muscle work, to activate the metabolism and spends & # 39; more calories.
It is proven that the combined exercise results in & # 39; & # 39 largest loss, weight and body fat. If you have little time, combined with physical activity & # 39; routine you already have and compatible. For example, See teleseries by making elliptical, go hiking or cycling to work, etc …