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.

The 6 best exercises to burn calories, according to science

Keeping fit is a priority for many. It is not only about having a slender body, but also about looking after your health. However, it is not always easy to find a good exercise routine that is comfortable and enjoyable, but also helps burn calories.

Sometimes, for various reasons, going to the gym is not viable, but this should not discourage us. There are other types of routines that carried with perseverance can give excellent results.

A good alternative to burn calories is the list proposed by the Mayo Clinic. There are six exercises that will help lead a healthy lifestyle.

It should be noted that if you want to lose weight, just exercise is not enough. If you want to lose weight, it is best to talk to a specialist about your ideal weight, work on eliminating sugars from your diet and eat a balanced diet.

Also, it must be taken into account that the exposed numbers are approximate. The fact that a routine helps burn calories faster does not necessarily mean that it is the best option for us. In the end, the most important thing is to enjoy the exercise enough to get up and do it constantly.

• Running (12 Kilometers). Running long distances is still one of the most efficient methods to burn calories in a short time. This routine, together with skipping rope, is the one with the most calories to burn: total 1074 per hour.
• Skip Soga. This activity, although in essence it is quite simple, is very effective to sweat. Jumping for an hour will help burn 1074 calories.
• Taekwondo This martial discipline is the most intense and competitive of the list. Allows you to burn 937 calories per hour.
• Nation Doing it constantly is a good option to burn calories (892 per hour) and also brings many other health and body benefits.
• Climb stairs. The exercises on stairs are an excellent alternative. Going up and down them can help burn 819 calories in an hour.
• Running (8 kilometers). A little more moderate than number one on the list, this routine allows you to burn 755 calories per hour.