To lose weight, we must be in a state of calorie deficit, meaning we burn more calories than we consume. This can be achieved by taking in fewer calories through our diet, or increase the calories burnt by increasing physical activity. So, which is more important when it comes to sustainable weight loss?
Diet
At first glance, restricting calorie intake from food without exercising can lead to weight loss as this creates a deficit. However, restricting calorie intake alone may not be sustainable and many people gain back most of the weight lost once they resume eating more.
Making healthy food choices helps to promote health and manage calorie intake. Fill your plate with ½ plate of fruits and vegetables, ¼ of wholegrains and ¼ of protein. Substitute foods with high fat, sodium and sugar with healthier alternatives.
Exercise
Physical activity increases the number of calories the body uses for energy. Exercise also has multiple benefits, including increasing metabolic rate and managing hunger. To maintain your weight, it is recommended to engage in at least 150 – 300 minutes of moderate-intensity aerobic activity each week.
A combination of diet and exercise
Reducing calorie intake together with regular physical activity helps to reduce weight in a healthy and sustainable way. Even if weight loss is not your goal, healthy eating and physical activity also provides improves your health.
Ultimately, a combination of healthy diet and regular exercise can provide many health benefits and helps you achieve sustainable weight loss in the long term.