WEIGHT LOSS

Diet or exercise?

When it comes to losing weight, most people believe that they should move more, exercise more.

Then they start to jog, walk 10 thousand steps or go to the gym… maybe for the first couple of weeks. But then they see that results aren’t coming as they expected. Then they give up.

Photo by Daniel Reche from Pexels
Photo by Daniel Reche from Pexels

What we think and what it really is!

However, there is one misconception, or let’s say feeling, that most of us have:
After a sweaty workout, we kind of feel that we “deserve” some reward in the form of a “treat”. Well, let’s see what that means:

30 min activity(*):
Running 5 mph (12 min/mile) lets one burn:
125-pound/56.6 kg person : 240 calories
155-pound/70 kg person: 288 calories
185-pound/84 kg person: 336 calories

Treats or tricks?

And how some of those “treats” are the blocks on your way to weight loss:(**)
100 gr potato chips, 542 calories
BBQ Chicken pizza 1 slice (132gr) 309 cal
Cheese pizza 1 slice (63gr) 168 cal

I guess the calculation here is more or less clear. What we “think” we deserve after a workout and what we should eat are quite different from each other.

Photo by Ketut Subiyanto from Pexels
Photo by Ketut Subiyanto from Pexels

Balance calorie in calorie out

On average, you are going to lose around 200–300 calories when you do some kind of activity. Calories that we take in are however in the line of thousands — changing according to your gender, age, and all the other factors.

So it clearly shows that we should put more focus on what we eat first. This way, we can balance the calories in to the calories out.

Photo by Polina Tankilevitch from Pexels

Conclusion:

So what should we do?
• Don’t stop moving! Choose an exercise routine that you enjoy, and make it a routine. When we enjoy something, we do it more often.

• Don’t hunger yourself! Choose foods that are low in calories and high in fiber. A lot of vegetables and fruits are in that category.

• Avoid junk food by not buying, by not making it accessible.

  • Be patient! Results don’t come quickly, but if you persist, they will come — like most things in life.

(*) https://www.health.harvard.edu/diet-and-weight-loss/calories-burned-in-30-minutes-for-people-of-three-different-weights

(**) https://www.disabled-world.com/fitness/diets/how-long.php

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