The idea of losing weight only through exercise is not recommended and the recipe
Which all experts suggest includes physical activity and diet. “To lose fat, whether you’re obese or overweight, you always need to achieve a negative caloric balance, which is why it’s ideal to combine diet and exercise: reduce caloric intake and increase caloric output,” says Monereo.
Although it is true that there comes a time when physical activity makes a difference: “In the initial phase of weight loss it is probably more important to eat less, and in the maintenance phase it is more important to spend more and exercise more”.
If you have five free hours a week to do sports, an iron will to turn an idea into a habit, and a body that can put in that much effort, it can be tempting to focus on the treadmill without thinking too much about your diet.
It’s not a winning bet, warns personal trainer Adrián: “Losing weight is a multifactorial goal that depends on how many days you train, how you train and what you eat, as well as negative energy balance.”
Molinero points out that “it takes about 7,000 net calories to burn a pound of net fat,” and to achieve this, “it’s common to establish a caloric deficit of 300 to 500 calories per day.” It’s not so much how much weight you want to lose in a week, but how much time you plan to devote to reducing that pound of fat: “If you want to do it by cutting 500 calories a day, it will take about two weeks. If you want to be less restrictive, you can set a deficit of 300 a day and then it would take about a month.”
In no case is it advisable to exaggerate the caloric deficit, because there is a risk of changing the hormonal system and experiencing the well-known yo-yo effect.
“People think that losing weight quickly is good, but you have to do it in a staggered way, where your body changes slowly but really,” Molinero points out.
The limit that scientists have set is a maximum of one kilo (fat) per week.
“Losing weight and losing weight properly is all about fat loss
Losing one to one kilogram of fat per week is therefore a very important reduction related to obesity and is the best way to prevent compensatory mechanisms that cause the yo-yo effect from appearing,” concludes Susana Monereo.
A balanced, varied diet with a sufficient amount of nutrients, combined with exercise, improves the quality of a person’s life because it helps the body move, improves performance and increases the effect of training.
The aim of this study was to evaluate food consumption and knowledge about food in people moving around a city in the interior of RS. A total of 43 individuals of both sexes between the ages of 18 and 54 took part in the research. Data collection took place through the application of a questionnaire in three gymnasiums in the municipality of Uruguaiana. Regarding food consumption, carbohydrate consumption was below the daily AMDR recommendation for both sexes (65.1%).