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Diet Vs. Exercise For Weight Loss

Diet vs. Exercises To Lose Weight

There have been debates about which route is the better way for weight loss for a long time. While some argue that diet is the way to go, and some advocate for physical activity.

There is one path they both agree on, achieving quick and easy results. People want solutions that make them reach their goals quicker and without the hassle of strenuous hard work. Both of these options require some level of dedication and commitment.

There are many reasons why people want to lose weight. What to choose between the two options depends on why and how you want to lose weight.

Dieting: An age-old remedy for weight loss

When the word diet comes to mind, it is often associated with eating disorders. While eating disorders are real and require professional care, one must remember dieting is not.

Diet control is not limited to eating tiny portions anymore. There is a whole new world of healthy diet plans out there.

One of the most popular diet plans being Intermittent Fasting and Diet modifications.

Exercises To Lose Weight

What is intermittent fasting?

This is the most popular diet plan, and it is quickly catching on. Food is consumed within specific periods, and the rest of the time is spent fasting.

Experts swear that this is the easiest and the quickest way to shed that extra pound. Many people whose profession requires them to be in good shape also follow this routine.

Intermittent fasting not only helps you burn off extra fats but also helps you maintain that new weight.

The 16/8 Method

In this popular method, you fast for 16 hours and the rest of the hours are open for consuming any meal.

There are different time windows you can choose depending upon your preference. You can drink water and beverages during the fasting hours.

So, if you’re a first-timer, this method is an excellent way to start.

The Warrior Diet

Throughout the day, you eat in small portions and end the day with a huge meal.

Although very popular for those who love to have a hearty meal, the final meal of the day shouldn’t exceed an unhealthy amount.

Is Intermittent fasting worth it?  

Intermittent fasting is perfect if you’re looking to shed a few pounds without having to move a finger.

It will take some time to adjust without food for hours on end but yields great results in few weeks quickly.

This method is, however, not advisable for those who suffer from eating disorders.

Other Diet Alternatives

Adapting to a healthier lifestyle doesn’t necessarily mean fasting. A diet plan with specific food modifications can help you lose those pounds. These dietary restrictions are friendly for the elderly, those unable to undergo strenuous exercise and diets, sick patients, and health-conscious alike.

The Dash Diet

The DASH Diet is also known as the Dietary Approaches to Stop Hypertension (1). This is a low sodium diet, usually recommended for the elderly.

In this diet plan, people are advised to opt for healthier alternatives like vegetables, fruits, whole grains and low-fat food. Unhealthy foods like saturated fats and cholesterol-high foods are entirely cut out or limited.

This is proven to help reduce blood pressure, lose fats and reduce weight.

The Vegan Diet

This diet is quite extreme for some but has many health benefits. This diet is an all plant-based, no dairy diet.

This diet is effective in showing you quick results and keeping you generally fit and healthier.

The Flexitarian Diet

If you want a plant-based diet but find going Vegan too extreme? Flexitarian Diet might be the one for you.

This diet is pro- vegetarian with certain relaxations. You can consume the occasional meat and dairy products. The goal is to consume specific amounts of calories in a day without exceeding it.

This diet may be perfect if you’re looking for a lenient commitment to dietary changes.

Other Diet AlternativesAre Dietary modifications better?

For those who want to lose weight without fasting, this is a much healthier alternative. This is also friendly for all age groups and those with health issues.

Exercises To Lose Weight

There are many fitness/ Workout regimes explicitly designed for weight loss.

These exercises can be performed either at the gym or at the comfort of our home. There are many workouts out there that can be opted for based on our level of comfort.

HIIT Workouts

Also known as High-Intensity Interval Training. This workout incorporates high-intensity exercise in a short time interval and is repeated over several sets. Most of these HIIT sessions last up to a maximum of 20 minutes.

This workout is designed to make you sweat quickly and burns your calories accordingly. However, excessive HIIT training is not advisable.

This is perfect for you if you’re looking for a workout that doesn’t require much time dedication.

Hit The Gym

Lifting weights is one of the best ways to burn your fats and lose weight. It also helps you build muscle mass.

Running on ellipticals, treadmills and stair steppers burns off calories. These exercises can be adjusted and flexible according to your preference.

If you can dedicate the time, work out consistently in the gym. The results can be long-lasting.

Aerobic Exercise

These exercises to lose weight are beginner-friendly too. These exercises include running, swimming, dancing, aerobics, jogging, cycling etc.

These exercises also form as a part of cardio, so you get the benefits of having a healthy body in and out.

You will need at least 60 minutes of activity every day to achieve quick results. These exercises can be moderated and incorporated as Slow intensity and even High Intensity.

Aerobic exercises help you not only lose weight but also enable you to stay fit.

The differences you will see are not very quick but moderate.

There is no such thing as the perfect Weight loss plan. Choose a which plan suits you best. It can be according to your body or health issues. Incorporating both alternatives in your fitness plan is also a good option.

Exercises To Lose Weight

Best Exercises To Lose Weight

Exercises are well known for providing visible results on shedding off weight. Some people even credit their exercise routine for lesser anxiety and gaining self-confidence.

Whether you are battling obesity or not, you can gain so much by following a healthy exercise routine. Not only does it keep you fit and jumping, but it also prevents your body from specific health issues.

When you love your exercise, you will find yourself doing it regularly without having to drag yourself miserably.

Check out the following best exercises that help in burning calories for a fitter you! Pick out the ones you love and start fitting them into your everyday routine.

Zumba

If you find exercises to lose weight boring but want to lose weight, try Zumba dance, and you wouldn’t even think you’re exercising. It involves each part of your muscles and, therefore, is a fun way to cut calories and tone your physique.

The moves also improve flexibility while building and strengthening the muscles. An hour of dancing to music can burn around three hundred to five hundred calories, depending on how you dance.

Following the correct steps and postures are essential – you can either look for YouTube tutorials or register for Zumba sessions.

Walking

If you have just decided to work on losing weight, your most straightforward exercise can be walking. Taking a walk for an hour at least three times a week can help you feel more active, refreshed, and slimmer.

You can fit it into your routine- walking while going to or returning from work, shopping or visiting someone, etc. Besides that, you can even go out for a walk with your pet for an extended period.

Running

One of the all-time simplest ways to burn calories is to run- running takes down the belly fats. To collect the best result out of running, you can keep changing your speed in one batch of workouts.

For instance, you can start with a slow and relaxed pace, jogging, run like a bullet, and then slow down again. This challenges your body to keep up with the incoming activities constantly. Furthermore, slowing down after an intense workout helps your body to recover.

Swimming

If you love swimming, here’s good news – it burns calories! The way you swim may bring in different outcomes. For instance, a butterfly stroke may torch down more fats than a backstroke.

At times, you can take your family out for a small picnic beside a river, swim, and have fun. Other times, you can hit the pool, relax and swim your worries away. All this while, your body will be destroying the unwanted fats.

Cycling

Does cycling around your neighborhood in the early morning or evening or cycling to some quiet and calm place sound pleasant?

Then your journey to lower your fats level is going to be enjoyable. Cycling regularly aids in managing your weight while building your muscles. Your recreation time can be called your workout time!

Playing With Jump Rope

Almost all athletic persons love their jumping rope- they know its importance. It helps you shed off the extra fats, keeps your body in shape, and boosts stamina.

It engages all parts of your body and, therefore, works efficiently. It yields better results when you combine jumping rope with other exercise regime.

While jumping rope, make sure not to follow the same pace in the entire session. For example, if you start strong for the first half of a minute, jump slower in the next whole minute. Repeat this using a timer to make the most out of the exercise.

Lifting Weights

For strength training, you can either use dumbbells or some heavy item you can find around your house.

When you are in the process of building muscles by lifting weights, you lose weight because you give out energy.

Once you have gained some muscle mass, it in itself begins to take down extra calories even when you are not working out. Isn’t that a sweet tune to the ears already?

Battle Ropes

When you want a satisfactory whole-body workout, a battling rope is the answer. Many people consider it fun not only as an exercise but also for getting rid of stress. Regular work out with the battle ropes can help you lose weight and achieve six-pack abs.

There are different types of exercises involving battling-ropes. You can stand, hold the ropes tightly and slam it down with both hands going up and down uniformly.

Furthermore, you can also slam it down with the right and left hand going up and down alternatively. Again, you can even squat and play with the ropes.

Climbing Stairs

The modern-day gives too much comfort for moving from one place or room to another. You have a car to go to another location without walking, then lifts to take you to different floors without having to climb stairs. However, exploiting such comforts is like giving a comfortable king-size bed to your body weight.

Stairs are everywhere, from home to workspace and shopping malls. Try taking the stairs more often, and you can happily count the calories you burnt before actually hitting the gym.

Climbing stairs is a more effective way to cut weight than simply walking or even jogging. Climbing stairs for half an hour or an hour daily can strengthen your leg and hip muscles and give your abs a better shape.

Kickboxing

If you have lately been stressed about your weight wanting to slim down to a gorgeous body, kick your stress away by kickboxing. This aerobic workout helps you burn around 400 calories in just thirty minutes.

Final Note: To lose weight, how you work out and how much you do is more important than which workout regime you choose for yourself.

That is why it is vital that you choose something you like to do. Then, you can find yourself following the routine religiously.

Doing that will help you drop some calories bit by bit every day and give you a satisfying result. Besides this, make sure to combine your routine with a proper diet for a much quicker result.

Sarah Fisher
Sarah Fisher
Hi, I’m Sarah Fisher, I specialise in fitness and sports nutrition. I have studied advanced sports nutrition at University and am very proud of my degree! I am also a content writer and review supplements.

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