Why is it necessary to combine exercise and diet to lose weight?
Losing weight is a process that not only requires perseverance but also requires a balance between two important factors: exercise and diet. Exercise helps burn calories, build muscle and promote cardiovascular health, while diet plays an important role in providing nutrition and controlling calorie intake.
When you combine exercise and a reasonable diet, you will optimize the weight loss process more effectively. Exercising without adjusting your diet can slow down the weight loss process. Conversely, eating properly but lacking exercise cannot achieve the desired results. Let’s explore how to combine these two factors to achieve your weight loss goals in a scientific and sustainable way.
1. The Importance of Exercise During Weight Loss
Exercise plays an important role in the weight loss process because it helps burn calories, increase metabolism and develop muscles. When you exercise, your body uses energy from calories to maintain activity. Cardio exercises such as jogging, cycling, swimming or jumping rope are effective fat burning exercises. In addition, muscle strengthening exercises such as lifting weights, planking or squatting help build muscle, thereby increasing metabolism even when you are resting.
The important thing when performing exercises is that they are regular and suitable for your physical condition. To lose weight effectively, exercise at least 150 minutes per week of moderate-intensity exercises, or 75 minutes of high-intensity exercises. You should also combine both cardio and strength training to achieve the best results.
2. The Importance of Diet in Weight Loss
Diet plays an important role in controlling calorie intake. To lose weight, you need to consume fewer calories than your body burns each day. This means you need to keep track of the calories from the foods and drinks you consume, and choose foods that are rich in nutrients but low in calories.
An effective weight loss diet should include lots of green vegetables, fruits, protein from lean meat, fish, eggs, and nuts, while limiting fast food, greasy foods, and drinks. sugary. Fiber-rich foods are also an important part of your diet because they help you feel full longer and control cravings.
Combined with exercise, a reasonable diet will help your body have enough energy to exercise, while also supporting the process of burning excess fat effectively. Successful weight loss lies not only in reducing calories but also in providing the body with the necessary nutrients to maintain long-term health.
3. Types of Exercise Help Increase Weight Loss Effectiveness
3.1. Cardio Exercises
Cardio is the best type of exercise to burn calories and fat. These exercises help increase heart rate, improve cardiovascular health and boost metabolism. Some popular cardio exercises include jogging, brisk walking, swimming, cycling, jumping rope, and aerobics. You should do cardio at least 3-4 times per week to achieve the best weight loss results.
3.2. Strength Exercises
Strength exercises like deadlifts, planks, push-ups, squats, and lunges help build muscle and strengthen the entire body. When you have more muscle, your body consumes more calories even when you are resting. Do at least 2-3 strength training sessions per week, interspersed with cardio sessions to optimize weight loss results.
3.3. HIIT Exercise (High-Intensity Interval Training)
HIIT is a high-intensity interval training method that includes high-intensity exercise periods and short rest periods. This method helps burn calories quickly and maintain high metabolism levels after exercise. HIIT is a great way to lose weight and improve heart health in the short term.
4. Scientific Diet to Support Weight Loss
4.1. Prioritize High Quality Protein
Protein is an important nutrient that helps build and repair muscle, especially important when you’re working to lose weight. Protein also helps you feel full longer, thereby reducing cravings and controlling calorie intake. Good sources of protein include lean meat, fish, eggs, tofu and nuts.
4.2. Supplement Green Vegetables and Fruits
Green vegetables and fruits are rich sources of vitamins, minerals and fiber, helping to maintain a feeling of fullness and limit calorie consumption. They are also low in calories and help maintain nutritional balance when you are on a weight loss diet.
4.3. Limit Sugar and Refined Starches
Sugar and refined starch are the main causes of weight gain and fat accumulation. Limit sweets, candies, carbonated soft drinks and processed foods that contain a lot of refined starch. Instead, choose whole grains like brown rice, oats, and quinoa to provide your body with sustainable energy.
5. Plan Reasonable Eating and Exercise
To achieve effective weight loss results, specific diet and exercise planning is necessary. Start by determining your weight loss goals and building a detailed plan that includes a diet and exercise schedule that suits your body type and personal schedule.
Calculate how many calories you need to consume daily to achieve your weight loss goals and track your progress. At the same time, maintain a regular exercise routine and be flexible in changing exercises to keep the weight loss process from stalling. Persistence and consistency are the keys to achieving lasting results.
Balance Between Fitness and Diet Is the Key to Success
Losing weight is not simply about reducing calories but also requires a scientific combination of diet and exercise. When you know how to combine these two factors, the weight loss process will become easier and more effective, while helping you maintain a healthy and balanced body.
Always remember that there is no way to achieve instant results, but with patience, a clear plan and a commitment to maintaining a healthy lifestyle, you will achieve your weight loss goals and maintain your dream figure. wish.
