Diet or exercises: what matters more when losing weight?

Staying active is an important part of any weight loss or weight maintenance program. When you are active, your body uses more energy (calories). And when you burn more calories than you consume, you lose weight. But what is more effective to lose weight, diet or exercise?

Both are important. However, although diet has a greater effect on weight loss than physical activity, the latter has a greater effect in the prevention of weight recovery after weight loss.

For most healthy adults, the US Department of Health and Human Services. (Department of Health and Human Services) recommends these guidelines about exercises:

► Aerobic activity. Perform a weekly minimum of 150 minutes of moderate aerobic activity or 75 minutes of intense aerobic activity.

However, to lose weight effectively or to maintain it, some people may need up to 300 minutes per week of moderate physical activity. You can do a combination of moderate and intense activity. The guidelines suggest dividing these exercises during the course of the week, and the activity sessions should be at least 10 minutes.

Examples of moderate activity:

Light walk, dance, housework, take the pet for a walk, ride a bike, swim, etc.

Examples of vigorous activity:

Jogging, climbing at a rapid pace or climbing a slope,

fast commuting by bicycle, fast swimming;

sports, competitive games, etc.

► Strength training. Do strength training exercises at least twice a week. The guidelines do not establish the specific amount of time for each strength training session.

Strength training may include the use of weight machines or activities such as loading grocery items or working intensely in the garden.

As a general goal, try to do at least a total of 30 minutes of physical activity every day.

How many calories am I burning?

Since 3500 calories equals about 450 grams of fat, you need to burn 3500 calories more than you eat to lose 450 grams. So if you reduce your daily diet by 500 calories, you would lose about 450 g per week (500 calories x 7 days = 3500 calories).

There are other factors that can affect this equation. Due to the changes that occur in the body over time, you may have to reduce even more calories to keep losing weight.