When it comes to weight loss, there are two common options that most people try first– either diet or exercise. If only it were that simple, though! In reality, research has shown that both of these factors are equally important for weight loss, and the right approach will depend on your personal preferences and needs, as well as your health situation. Here’s what you need to know about diet vs exercise in order to lose weight effectively.
1. Focus on Staying Hydrated
Diet and exercise are certainly important. But so is drinking enough
water. When you’re dehydrated, your body processes food differently—and your
metabolism slows down as a result. Drink plenty of water throughout your day to
help you feel full and suppress hunger pangs; be sure to focus on consuming
mostly pure H2O (tap or filtered) rather than sugary drinks that can sabotage
weight loss efforts. Some other good habits that promote healthy weight loss
include eating protein-rich foods (which helps keep you fuller longer) and
managing stress (excess stress causes your body to produce cortisol, a hormone
that encourages your body to store fat around your midsection). Diet and
exercise may be key factors in losing weight, but hydration should not be
overlooked. It doesn't take much effort to drink more water—set a goal of
drinking two extra glasses per day and make it happen.
2. Focus on Eating Slow
A study in women showed that those who consumed 400 calories at one meal
lost four times more weight than those who ate their calories across three
meals. Although that doesn’t mean you should overindulge and gorge on food
throughout your day, it does emphasize how important it is to focus on eating
slowly. Slowing down while you eat isn’t only crucial for weight loss; it can
also help decrease stress levels (as you slow down to savor each bite), help with
healthy digestion, and promote healthy blood sugar
levels. One way to add even more calm to each meal? Try eating
mindfully—it may sound woo-woo, but simply focusing on eating food instead of
checking emails or scrolling through Instagram can do wonders. In fact, a
recent study found that people who practice mindful eating tend to weigh less
than those who don’t. So next time you sit down to a meal, turn off your phone
and tune into what’s happening right then and there. You might just find
yourself enjoying every single bite.
3. Focus on Stretching
Unlike diet and exercise, which people either do or don’t incorporate
into their lives, stretching can be added to anyone’s routine. When it comes to
weight loss, experts agree that increasing muscle mass is more important than
losing fat (the latter involves dropping calories and not just weightlifting)
and that consistency is key when it comes to dieting (no cheat days).
Stretching offers a simple way to develop leaner muscles in your body (i.e.,
arms, back and abs) as well as improve flexibility. You don’t need a gym
membership or any fancy equipment — yoga mats can help. Put together a
stretching regimen you like that targets your areas of concern and stick with
it every day. It is better to do it two- or three-times a week for outstanding
results. The sooner you start stretching, the easier it will be to fit into
your daily routine. Plus, over time, regular stretching will make a big
difference in how strong and flexible you are — two things that are important if
you want to get in shape or keep from getting injured while exercising. For instance,
research shows that people who stretch before they run have fewer injuries than
those who don't stretch at all. So, if your goal is weight loss, adding some
stretches before starting a workout could go a long way toward helping you
achieve it! And no matter what your goal is, studies show that regular
stretching may also improve circulation and reduce stress levels — both of
which may aid in achieving overall health and wellness. In other words, whether
you're trying to lose weight or simply live healthier, stretching should be an essential
part of your routine. And it's one thing you can work on today. In fact, try
doing some stretches right now! It doesn't take much time out of your day but
could have a big impact on how healthy and happy you feel in the future. So,
don't wait another minute. Start stretching today!
4. Focus on Stress Reduction
Long-term stress is one of America’s biggest health issues, and it can
be an even bigger problem for your waistline. Women are more susceptible to
stress, so if you’re a female fitness buff trying to lose weight, keep in mind
that your emotional health should take precedence over diet and exercise. As
soon as you start down that path of traditional hard work = results thinking,
you're likely setting yourself up for failure. Focus on managing your stress
levels and getting plenty of sleep—and then watch those calories melt away. It's
not just wishful thinking: Researchers at UC Berkeley found that stressed-out
women who practiced mindful eating lost more weight than their less stressed
counterparts who followed a traditional calorie counting diet. Why? Because
they didn't go back for seconds, they naturally ate less during their meals, and
they also reported being less hungry after eating than before. In other words:
Stress makes us overeat; mindfulness helps us eat less (without even trying).
It all adds up to simple math: Less stress + fewer calories consumed = smaller
waistline! For example, try yoga, meditation, breathing exercises or whatever works
best for you. But remember: Just because these strategies will help you slim
down doesn't mean they'll automatically make you happier. You need to do both.
Losing weight isn't easy—but learning how to live with less stress can make
losing weight easier.
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