Hello!
Guys what you think which is the best for the weight lose diet or exercise?
If any one have any information than please share with me.. I shall be very thankful to you..
Diet vs Exercise?
Hello!
Guys what you think which is the best for the weight lose diet or exercise?
If any one have any information than please share with me.. I shall be very thankful to you..
Last edited by Alfie; 12-03-2011 at 12:13 PM.
Anaerobic exercise along with a non-strict but calorically limited diet.
Obsequium amicos, veritas odium parit
Definitely exercise. Because it's a lot easier to get the diet wrong.
Both are equally important, but the right kind of both is the most important.
Meaningless, useless advice.Originally Posted by Agee
Obsequium amicos, veritas odium parit
Exercise. Also more fun than dieting.
But, for a certainty, back then,
We loved so many, yet hated so much,
We hurt others and were hurt ourselves...
Yet even then, we ran like the wind,
Whilst our laughter echoed,
Under cerulean skies...
I LOVE this post!
Enneagram: 9w1 6w5 2w3 so/sx
I like the use of "non-strict" in here.
Oh and thanks for reminding me to do more anaerobic exercise. I always focus on cardio and forget do to it.
Enneagram: 9w1 6w5 2w3 so/sx
I think anaerobic is the best for body composition, although of course it shouldn't be overdone since it has a stronger impact on our joints, tendons, etc.I like the use of "non-strict" in here
Oh and thanks for reminding me to do more anaerobic exercise. I always focus on cardio and forget do to it.
Obsequium amicos, veritas odium parit
There both just as important but personally i'd pick exercise > diet. When trying to lose fat, lower your carbohydrate intake a bit (sugars & starches) and some cardio 3-5 times a week, it's good to build muscle aswell 'cause every 1lb of muscle burns around 30 to 50 calories for you.
calorically limited diet, moderate excercise
Diet > Exercise
Counting macros (or having a meal plan) > fasted cardio (best for fat loss), weight-training (best for retaining muscle mass)
Generally correct, however I believe weight training has a fairly strong (positive) impact on body composition.
Fasted cardio is just hell...
Obsequium amicos, veritas odium parit
Exercise. Exercise has a holistic effect on your body that's much more significant than trying to follow some sort of diet without any exercise. It also does things to help with your diet like get you into a routine and make you feel better physically so it's more obvious when foods are making you physically feel worse without having to consciously monitor it as much. Diet (in the sense people normally think of it) combined with exercise is good if you're trying to do most sports seriously. Diet without exercise is usually just a sign and/or inducer of neurosis from what I've seen, which is way worse for your health than pretty much anything you could do to yourself just out of neglect. Exercise also even makes you feel good (endorphins/runner's high), which is one of the best things you can do for your health.
You guys are all wrong/partially right.
The main factor in weight loss is hormonal; insulin levels.
High insulin levels causes your body to store fat, while low insulin levels causes your body to burn body fat.
This is why type I diabetics are thin because they produce NO insulin while type 2 diabetics are obese because their insulin resistance causes MORE insulin to be released.
What causes insulin levels to rise?
1. Food
-Types of food. All types of food increases insulin but some types of food leads to higher release of insulin. Example: Sugar increases insulin more so than other types of food. This is why 100 calories of soda will make you more fat than 100 calories of celery. This is also why the calories in/calories out model is not totally accurate.
-Volume of food. Eating a large meal at a buffet will trigger a lot more insulin released than eating a snack.
-Frequency of food. Eating/snacking constantly throughout the day will release more insulin.
2. Insulin resistance leads to higher insulin levels
-When excess glucose can't enter cells because of insulin resistance, more insulin is released to do the job. More insulin means more fat storage.
3. Cortisol increases insulin
-When you're stressed out/don't recovery properly. This causes cortisol release. Cortisol release means more glucose in blood. More glucose in blood means more insulin. More insulin means more fat storage.
What diet is best?
All diets can work; atkins, paleo, low fat, low carb, keto, etc etc because these can all lead to decreased overall insulin levels.
The problem with diets is they are:
1. Unsustainable long-term for many and end up going back to their old eating habits. You need to make the diet a lifestyle.
2. Insulin resistance.
How do you decrease insulin resistance?
-You need to implement periods of fasting into your lifestyle versus constantly eating all the time. Don't eat just because you're bored or "just because it's time to eat." This will regulate your insulin sensitivity.
You need to give your insulin receptors a break. Think about it like a drug such as caffeine; the more you take in caffeine, the more caffeine you need to feel the same effects. If you take a break from caffeine, your body regulates itself to normal.
Fasting depletes glucose/glycogen and therefore insulin levels. In addition, this causes your body to access your bodyfat for energy (ketosis).
-Increase your fiber/vinegar in your diet, they decrease insulin resistance.
-Increase healthy fats (butter, coconut oil, etc), these don't spike insulin much.
Why are processed foods "bad?"
1. Artificial sweetners. Artifical sweetners can increase insulin levels.
2. Low fiber content. Fiber decreases calorie absorption, as well as increase satiety levels/sense of fullness, thereby helping to decrease food intake. Fiber is often decreased in processed foods.
3. High carb/sugar content.
What about exercise?
As for exercise, it is not nearly as important as the diet. Diet is 95% of weight loss. Exercise is simply the supplement to the diet.
You can run on your treadmill all day long but if you eat McDonalds all day your not gonna lose weight (See documentary "Supersize Me") In contrast, if you're obese and if all you do is lie on your bed, you can still lose a ton of weight by fasting/implementing a clean diet.
If diet is Batman, exercise is Robin.
Last edited by Computer Loser; 08-18-2017 at 07:20 PM.
THIS over what the other posts say. (Though there's still some things I'd change about it.)You guys are all wrong/partially right.
The main factor in weight loss is hormonal; insulin levels.
High insulin levels causes your body to store fat, while low insulin levels causes your body to burn body fat.
This is why type I diabetics are thin because they produce NO insulin while type 2 diabetics are obese because their insulin resistance causes MORE insulin to be released.
What causes insulin levels to rise?
1. Food
-Types of food. All types of food increases insulin but some types of food leads to higher release of insulin. Example: Sugar increases insulin more so than other types of food. This is why 100 calories of soda will make you more fat than 100 calories of celery. This is also why the calories in/calories out model is not totally accurate.
-Volume of food. Eating a large meal at a buffet will trigger a lot more insulin released than eating a snack.
-Frequency of food. Eating/snacking constantly throughout the day will release more insulin.
2. Insulin resistance leads to higher insulin levels
-When excess glucose can't enter cells because of insulin resistance, more insulin is released to do the job. More insulin means more fat storage.
3. Cortisol increases insulin
-When you're stressed out/don't recovery properly. This causes cortisol release. Cortisol release means more glucose in blood. More glucose in blood means more insulin. More insulin means more fat storage.
What diet is best?
All diets can work; atkins, paleo, low fat, low carb, keto, etc etc because these can all lead to decreased overall insulin levels.
The problem with diets is they are:
1. Unsustainable long-term for many and end up going back to their old eating habits. You need to make the diet a lifestyle.
2. Insulin resistance.
How do you decrease insulin resistance?
-You need to implement periods of fasting into your lifestyle versus constantly eating all the time. Don't eat just because you're bored or "just because it's time to eat." This will regulate your insulin sensitivity.
You need to give your insulin receptors a break. Think about it like a drug such as caffeine; the more you take in caffeine, the more caffeine you need to feel the same effects. If you take a break from caffeine, your body regulates itself to normal.
Fasting depletes glucose/glycogen and therefore insulin levels. In addition, this causes your body to access your bodyfat for energy (ketosis).
-Increase your fiber/vinegar in your diet, they decrease insulin resistance.
-Increase healthy fats (butter, coconut oil, etc), these don't spike insulin much.
Why are processed foods "bad?"
1. Artificial sweetners. Artifical sweetners can increase insulin levels.
2. Low fiber content. Fiber decreases calorie absorption, as well as increase satiety levels/sense of fullness, thereby helping to decrease food intake. Fiber is often decreased in processed foods.
3. High carb/sugar content.
What about exercise?
As for exercise, it is not nearly as important as the diet. Diet is 95% of weight loss. Exercise is simply the supplement to the diet.
You can run on your treadmill all day long but if you eat McDonalds all day your not gonna lose weight (See documentary "Supersize Me") In contrast, if you're obese and if all you do is lie on your bed, you can still lose a ton of weight by fasting/implementing a clean diet.
If diet is Batman, exercise is Robin.
I get quite frustrated with people telling me that it's simply calories in vs calories out, as if we burn calories/fat like a steam engine. We are hormone machines.
I can eat 1200-1500 calories a day consistently of quality foods (I eat mostly vegetables with some meat), and still remain obese with no change in weight nor size. If I work out, particularly cardio, I actually gain weight (not muscle) and am hangry all the F'n time.
I've learned that I have to cut my carbs way way down, and not eat too much meat. This means that I have to add fats (usually mct oil, coconut oil, or butter) to my meals. AND I had to go from 1-2 meals a day up to 3. 3 is so that I avoid being hungry before the next meal, if I'm hungry, my body demands quick carbs, which leads to me adding bell peppers, tomatoes, and other sweeter vegetables to my meals, which creates a cycle of hunger cravings right after the meal. In the evenings, I sometimes allow myself a small amount of these sweeter carbs or starches (like cooked chopped potatoes) before bed, so that I don't feel like I'm losing out on some of my favorite vegetables/dairy.
I also can't do cardio. It seems contradictory to often repeated diet/exercise dictations, but I actually have to do a bunch of R&R activities to keep my stress levels (and hence cortisol levels) down enough to get the insulin low enough to let my body burn FAT. I'm in the planning stages of a once a week strength building program, however. Which while not recommended due to it creating stress and further degrading adrenal functions, I really want to include. But it has to be done in a fun way for me, rather than a chore to beat myself into doing. And I have to limit actual workouts to once a week for now. Hopefully after all the above goes on for a few more months I'll be able to add another day, or do less R&R. But first, before I can lose all my fat without fear of regaining, I have to calm my adrenals down.
IEE 649 sx/sp cp
If your diet's already shitty, diet, otherwise aerobic exercise.
Depends on your goal. But generally 60% diet, 30% exercise, 10% sleep. You can do it.
You know, I would have also said both as well but I honestly think exercise. I think back to about 3 years ago when I was running 3-4 miles a day and working a very labor intensive job and I could eat absolutely anything I wanted and I couldn't keep the weight on me, it just fell off and I ate terribly. I am talking Cinnamon Toast Crunch and Pop Tarts for breakfast followed by pizza and then like 2 lbs of banana bread just for shits and giggles and then maybe peanut butter and jelly...and I was still losing weight. I mean yes, you may die of a heart attack, but at least you'll look good.
hahahhaha
A lot of Intuitive types struggle to maintain their physical fitness, simply because we easily get bored by exercise. My suggestion is to make exercise the subtext rather than the text. It should be a part of something else you enjoy doing.
For EIE this should be something sociable to engage Fe - maybe you could learn a martial art, take salsa classes or go on weekend hiking trips. Make sure that you're stimulated in non-physical ways as well. I don't think the heavily structured gym programmes advised to lose fat/build muscle suit will most of the people on this forum, but there are other options.
Dietary requirements vary a lot depending on your age, sex and metabolic rate. I don't fuss about diet, really - however, my aim is not to lose weight but to build up muscle, so my requirements are somewhat different.
Re the exercise thing: if you do decide to go to a gym, please ease yourself into it. This is especially important if you are starting from a low bar.
Many online guides I've seen suggest doing, say, 20 minutes of interval training two to three times a week, and/or a few circuits of various weights (usually the last rep is to stress) to build strength. Now this probably doesn't sound like a lot on paper, but the intensity prescribed is simply too high for a beginner. You will quickly burn yourself out if you try this. So again, don't rush anything - it's absolutely critical to get into the rhythm of a workout by going every day for a couple of weeks at a minimum. One step at a time. Ignore anyone who tries to push you early on.
It can be frustrating working out and not seeing any tangible results. This is another reason people quit. To remedy this, I suggest weighing yourself only once a week, and getting skin folds etc done every fortnight if you can. If you haven't overeaten these will have changed and seeing that will help you stay motivated.
The most important thing is having a good diet and not having a sedentary lifestyle (not necessarily that you participate in exercise.) Unfortunately most people have a fundamentally flawed understanding of nutrition.
CETERUM AUTEM CENSEO WASHINGTON D.C. ESSE DELENDAM
I actually think it depends on the individual. I know people who like to exercise but don't have the will power to diet.
I personally can't force myself to exercise. I do some squads and push ups from time to time, but I can't get used to a regular exercise rutine. I find it a lot easier to restrict and limit myself with food, because it allows me to stay lazy.
Depends on the person. Obviously doing both is the best, but if you have to pick one then it comes to personal preference. Do you find it easier to do a long intense jog or limit your diet? I personally find exercise easier, while others find dieting easier. If you can do both then even better. Go with what works for you instead of what works for others.
Another important thing to note is that even if you have a preference, you can never completely neglect diet or exercise. Hate dieting? Avoid fast food, candy and eating before bed. Hate exercise? Go for daily walks. Most importantly, as long as you do something consistently instead of sporadically, you will eventually lose weight.
“We cannot change the cards we are dealt, just how we play the hand.” Randy Pausch
Ne-IEE
6w7 sp/sx
6w7-9w1-4w5
Exercise works faster. Get a physical labour job and then you will loose weight. Works for me. Then just cut out all the junk food and your weight will go down pretty quick. I mean in the course of 4-5 months.
I think people over think it to much. Make you life physically harder first.
And then there's the people who don't consider what's actually going on when fat is stored or burned. Following the wrong 'advice' often leads them to gaining even more weight and fucking up their metabolism in the process.
IEE 649 sx/sp cp
Both are extremely important, but I'd say diet is more important.. You could do all the physical exercise possible but if you're not consuming the right amount of nutrients to thrive, you're basically a car with an empty gas tank. If your diet is really shit, then you'll be a car with an empty gas tank and a broken engine.
Food is fuel!
Diet is empirically more important. You can lose weight without doing any exercise at all. You cannot lose weight while operating on a caloric surplus, even if you exercise your ass off.
your body will become prettier even in such case - instead of fat, it will go to other tissues
diet - exclude too fatty meal, sweets, reduce of bread, etc
then do physical work/training
you'll reduce the weight to norm or close. in case you are not a photomodel, you don't need more
It is far easier psychologically to eat less than to do the amount of exercise that would be required to burn off a certain amount of food. There seems to be a general maxim based on research that losing weight should be 70% diet, 30% exercise, although I do not personally know if there is genuine truth in this.
It's just lazy researchers who don't want to exercise, obviously.
But seriously, I get tired of conversations like this. The word health literally means wholeness. Live well and you'll be well. Trying to tweak one thing at a time randomly just causes issues in other areas, like the whole "orthorexia nervosa" thing for people who panic about the quality of their food, then wreck their body through anxiety anyways. I said if you exercise more, that makes it easier to judge whether you're eating well or not just based on how you feel and I find that true. Sleeping well makes both of those easier.
It´s easier for you, but I wouldn´t generalize this idea.
Obsequium amicos, veritas odium parit
I can attest to exercise being easier myself. Exercise feels good, and eating feels good if it's good food. The other way probably works if you have more of a tendency to be inactive/lazy instead of wanting to do things that feel good.
It's much easier to cut 500 calories out of your diet with food alone, than to do exercise that would be worth -500 calories.
At least practically. It is simply eating less vs doing hours of cardio, which is much more time and energy consuming.
Hence diet alone is technically superior to exercise alone.
Now, when it comes to the individual, certain people find it mentally easier to do more exercise instead. That is a matter of psychology. And I think by and large, most people do prefer not to eat less, due to certain biological desires. When you eat less, you are putting your body in some kind of forced "famine" technically, and why would our animalistic self like that? It doesn't. Hence weight loss is often mostly a mental battle.
When it comes down to it, weight loss is not actually difficult. You eat less, move more. And you are going to lose weight. The difficult part is sticking to it, because your (unconscious) mind is going to play games with you and try to make you eat more.
I suspect this depends on body's constitution. With mine athletic/normal one to eat lesser means wolf's hunger.While even a little of exercises boost my methabolism and begins to transform fat to muscles. Just for example, the difference between 15 min of everyday not hard exercises and no of them means ~10 kg for me - while I eat the same.
So to eat lesser I think is better for people with gracious body constitution.
Yeah, but is someone who weighs less necessarily healthier? I can't imagine some skinny nerd who never gets off their couch is healthier than a heavyweight wrestler, regardless of anyone's personal opinion on what's more attractive ("their" for either gender so you can put yourself or someone else in both those places). Obviously, people who are just obese aren't healthy, but no one's arguing for anyone to be obese.
There's a range of body fat percentages that is considered healthy. If you go too far below or above those percentages, you'll be unhealthier. It is not so much about how much you weigh, but mostly how much body fat you carry. A heavyweight wrestler typically has more muscle mass than the average person. More muscle mass is healthy. So it is not just about being "heavy" or "light", but mostly how much body fat you have. And then sure, your nutrition matters, too. Ideally, you have a healthy body fat % and a healthy (aka nutritious) diet and engage in regular exercise.
P.S: For men, the healthy body fat % range is around 8-25%. For women, it is around 16-30%.
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