Dieting vs. Exercise: What matters more and how to balance it

Weight-loss has become a burning topic in today’s society. It is a well-known fact that a balance between regular exercise and healthy dieting is essential for any kind of long-term weight-loss plan. But, if you were forced into choosing just one method, would it be better to pump iron or would it be better to create a detailed dieting regiment.
One thing to keep in mind concerning exercising is that it can be very time-consuming. 20 minutes crunches session is guaranteed to burn more calories than a 10-minute jog, but can you afford to invest the extra time? The fact is if you want to burn a large number of calories, you are forced to spend a significant amount of time doing it. You also have to factor in the time you spend traveling to the gym, as well as getting cleaned up afterward.

The actual numbers

  • If you were to drink a can of soda, which contains as much as 150 calories, you would have to walk for at least 45 minutes to burn those off.
  • Now consider this: 1 pound of excess fat requires you to spend roughly 3,500 calories in order to burn it off.
  • In order to lose 1 inch of the waistline, you need a weight loss of approx. 8.5 pounds. Are you starting to get the picture?

Losing weight by picking exercise as a sole method is very time consuming, and not to mention less effective than by dieting. Time wise, you need to consider the choice: either not drink the can of soda at all, which you have to agree is much easier, or spend extra time on a treadmill to compensate. In essence, you need to burn more calories than you take in. Sounds simple enough but in reality, it means that you have to choose between a bar of chocolate and two hours of lifting weights in the gym, or not eating it all.

Various studies have shown that if we cut out processed sugar and saturated fats from our diet, we would be able to see the results of dieting a lot faster. If we were to put this into percentages, we could say it’s about 70-30 in favor of dieting.

What to do

A recent study has shown that obesity in children is not a result of a lack of exercise, but it comes down to poor diet choices. Another study which was conducted on 4000 adults has shown that minimizing the intake of calories has a greater effect on weight loss than simply exercising. But most of us have difficulties sticking to a dieting plan. Here is a thing you can do in order to find the middle.

Supplements

If you have difficulties in regulating your calorie intake, try using natural supplements like this one:

https://www.amazon.com/NatureWise-Coffee-Extract-Natural-Supplement/dp/B009VUZJTM

And before we get into any confusion, this is not a miracle supplement, you will not lose weight miraculously from just taking it, you will not get slimmer by sitting in front of the TV and taking it, etc. Those drugs simply do not exist. Here is what this stuff is good for.
Since we are talking about picking the exercise method to lose weight, taking supplements like these will help your body function better.

It will start looking for energy stored in your fats faster than it did before. It will also help your blood cope better with the bad stuff released in the process of fat burning. Antioxidants will contribute to the general well-being and help you get rid of toxins in your body easier.

There are many other benefits of taking a supplement like this one, especially for those looking to take better care of themselves.

Taking all of this into account it is obvious that a healthy combination of dieting and regular workouts would be ideal long term. Exercising has a positive effect on the general quality of life and should be a staple for everyone who wishes to make an overall improvement in health. But, you are still much more likely to lose weight by being careful about what you eat than about how much you work out on a day by day basis. If you cannot commit to full-time dieting, consider taking small steps and start giving up foods that are really bad for you and use natural supplements to help your body cope.

-Marko Lipozencic

PS:  This post is for information purposes only and is not meant to diagnose or treat any form of disease, including but not limited to obesity.   Be sure to consult with your physician before changing your diet or taking up any form of exercise.

What You Need To Know About Weight Loss Supplements

There are a lot of weight loss supplements that are being sold today. Most of the time they claim to aid in losing weight by various means. The weight loss effects from taking these supplements include burning fat, suppressing appetite, increasing one’s metabolism, increasing the feeling of satiety, blocking fat and carbohydrate absorption, or a combination of any or all of the above. With these claims and promises, it is no wonder that people are drawn to try them out, especially those who have seem to lose hope that they will ever get slimmer. Here are some specific weight loss products and what you need to know about them.

Mainly used as an appetite suppressant, the extract from Garcinia Cambogia is also used by bodybuilders because it can supposedly build muscle as well. Other effects attributed to the G. Cambogia extract are improvement in the digestive and excretory systems and in lowering lipid counts. However, no clinical studies were made to back up the claim once and for all that it can induce weight loss.

Extracts from the herb Germander, which also is known under the name kava, has been promoted to obese people for weight loss. However, studies have shown that far from being safe, it can cause a lot of life threatening side effects. For one, ingesting this extract in large doses or regularly over a period of time is toxic to the liver. In fact, supplements that contain this extract is banned in France after it was traced as a cause of hepatitis epidemic when it was used widely for weight loss.

Glucomannan is primarily a dietary fiber that is used more commonly in food products as an emulsifier or thickener. However, some manufacturers of weight loss supplements have included it in their products claiming that it can reduce cholesterol. While it has been effectively used to treat constipation when used in appropriate doses, its weight loss benefits are yet to be proven. Side effects from inappropriate use include abdominal pain, diarrhea, flatulence, and vomiting. No evidence has been reported that it can treat obesity.

Other popular ingredients in weight loss supplements are chromium, bitter orange, hoodia, chitosan, green tea extract, ephedra, guar gum, and alli. All of these are widely available in health stores and through online retailers. Of these ingredients and supplements, only chromium and green tea extract have been proven by clinical studies to be safe for regular and long-term use. However, there is not enough evidence regarding their weight loss effects.