Is Diet More Important Than Exercise?
The variety of information available advising on diet, exercise and supplements can be very confusing. Taking a realistic common-sense approach to diet and exercise will serve you better than any fad, “miracle pill” or unsustainable strict dietary regime. Experts estimate that weight loss generally consists of 75% diet and 25% exercise. Analysis of more than 700 weight loss studies supported this, revealing that people saw the most obvious short-term results by eating smarter and dieting.
Exercise has long been championed as the most effective vehicle for driving weight loss, but the more you exercise the more you want to eat. An increase in physical activity in the population has not countered rising obesity levels which confirms that exercise is not enough to prevent weight gain or the onset of chronic dietary conditions. Exercising causes the body to crave more fuel to keep the system energised and feed the muscles so many people turn to unhealthy snacks or increase their calorie intake to keep them satisfied. While a tailored exercise regime is important and capable of boosting productivity, mental health and easing stress, it is a healthy diet that improves overall health.
Reduction in the daily consumption of saturated fats, sugars and processed foods is easier than ever with healthy food swaps. Supermarkets now offer an enormous range of sugar free, fat free and wholegrain alternatives to everyday items. Choosing leaner cuts of meat and grilling rather than frying also goes toward reducing those saturated fats without compromising on taste.
- swap whole milk for semi-skimmed, skimmed milk, almond or soy milk
- swap a sugar-coated breakfast cereal for porridge or wholegrain cereals with no added sugar
- swap sugar with honey
- swap sweets, cakes and, biscuits with fresh or dried fruit and nuts
- swap full-fat yoghurt for fat-free Greek yoghurt
- swap white breads, bagels and muffins for wholegrain varieties
- swap white potatoes for sweet potatoes
- fish as they are high in Omega 3 and associated with a much lower risk of depression, other mental disorders and several chronic diseases
- eggs as they are highly increase HDL (good) cholesterol and provide unique antioxidants lutein and zeaxanthin, which are very important for eye health
- vegetables are high in fibre, antioxidants and nutrients, but very low in calories
- fruit which are high in fibre, antioxidants, and vitamins
- nuts and seeds which contain essential nutrients and are high in vitamin E and magnesium
Once you have your diet under control and want to start or intensify your exercise routine you will need to adjust what you eat and when. Bananas and lean white meats are both excellent sources of natural energy, for example, and their consumption can help you to achieve your fitness goals and lose weight consistently.
The Fitness Chef has nutritionist approved plans to help find your perfect portion size and offer nutritionally balanced breakfasts, lunches, dinners and snacks. We make balanced meals available to busy London workers and produce fresh, nutritionist approved dishes and smoothies, which can be delivered to your door or picked up from our kitchen based in the City Point Building, Moorgate. For anyone who needs a more bespoke meal plan we are more than happy to provide a tailor-made service please contact us by Email.