What is more important: diet or exercise? Anyone who has tried to lose weight and maintain a healthy lifestyle has probably asked this question.
Sixty-eight percent of people want to lose 10 pounds or more, according to a recent Harris Poll survey on behalf of Nutrisystem. It’s always a good time to start working on your goals. So, should you focus on diet, exercise, or both?
When it comes to weight loss, the split should be about 80 percent focus on what you eat and 20 percent on exercise. The logic is simple, experts say.
“It all comes down to calories consumed and calories burned. If you eat less and exercise, you will burn more calories,” says Courtney McCormick, corporate dietitian at Nutrisystem. “However, exercise often leaves us feeling hungrier, which is why many people who only change their exercise habits don’t see the scale move.”
To achieve a healthier lifestyle and lose weight, consider these quick tips that combine diet and exercise.
• Eat More Frequently: A 2015 study from the Journal of the Academy of Nutrition and Dietetics found that, on average, people who ate six times or more a day consumed fewer calories, had a lower body mass index, and ate more nutrient-rich foods than those who didn’t eat at least six times a day. Eating smaller meals every three hours keeps you feeling satisfied, controls blood sugar, and helps boost metabolism.
• Control Portions: American portions have gotten too large; and those used to eating out may consider restaurant portions as correct, when they are often four times larger than recommended. Learning to control portions is key to weight loss. When dining out, ask for a takeout box and save half for later. You can also turn to plans like Nutrisystem, which deliver portion-controlled meals to your home.
• Eat More Vegetables: Vegetables are low in calories, high in filling fiber, and packed with nutrients. At breakfast, add spinach to an omelet; at lunch, stack your sandwich with toppings like tomatoes, cucumbers, and peppers, or use lettuce as a wrap instead of bread. For a snack, munch on carrots dipped in hummus 
or blend kale into a fruit smoothie.
• Drink More Water: One study found that when people drank six glasses (48 ounces) of cold water, they increased their resting calorie burn by up to 50 calories a day. Another study found that dieters who drank two eight-ounce glasses of water before meals lost 36 percent more weight in three months than those who didn’t drink before sitting down to eat. So, fill up that water bottle!
• Move More: The Centers for Disease Control and Prevention recommend 150 minutes of aerobic activity per week, but research suggests it doesn’t matter if you exercise for two and a half hours straight or break it into 10-minute chunks. Aim for 30 minutes of exercise a day and then increase to 60 minutes when you’re ready.
More diet and exercise tips can be found at leaf.nutrisystem.com.
Remember that the key to achieving your weight loss and health goals is to make sustainable lifestyle changes. Focus on eating better and moving more, and you’ll be on the right track.
Source: StatePoint