A Healthy Diet Is More Effective Than Exercise
Introduction
Although exercise is essential to keep your body running smoothly, it’s fair to recognize that everyone isn’t a “gym rat”. In fact, many people get zero enjoyment from the gym.But experts say when it comes to reducing your weight, diet is far more important than exercise.
- Losing weight or maintaining your current healthy weight will almost always come down to your diet. The 80/20 rule states, that 80% of weight loss comes from your diet, and only 20% of weight loss comes from exercise.
- For example, if you’re aiming for a daily calorie deficit of 500 calories, you could consume 400 fewer calories (80%) by eating lower calorie dishes, smaller portion sizes, and fewer snacks. Then, you only need to burn 100 calories (20%) from exercise.
Foods To Support Weight Loss, According to Experts
The following foods can support weight loss and boost your overall health in a variety of ways.
1. Lean Protein
Lean protein sources like chicken, turkey and grass-fed lean beef help keep you full, decrease cravings and stabilize blood sugar, says Feit. Plant-based proteins like legumes, beans and lentils have the same benefits, and they’re high in fiber as well, so they promote satiety.
Lean protein sources like chicken, turkey and grass-fed lean beef help keep you full, decrease cravings and stabilize blood sugar, says Feit. Plant-based proteins like legumes, beans and lentils have the same benefits, and they’re high in fiber as well, so they promote satiety.
2. Eggs
Eggs contain almost every essential vitamin (with the exception of Vitamin C), plus minerals like phosphorus, calcium and potassium. Along with being a source of complete protein, eggs are also adaptable for different tastes, says Feit.
Eggs contain almost every essential vitamin (with the exception of Vitamin C), plus minerals like phosphorus, calcium and potassium. Along with being a source of complete protein, eggs are also adaptable for different tastes, says Feit.
3. Vegetables
Vegetables of all kinds can assist with weight loss, says Feit. For example, calciferous vegetables like broccoli, cauliflower, Brussels sprouts and cabbage are high in fiber and vitamins and help reduce digestive issues. Meanwhile, dark green leafy vegetables contain protein and are a good source of vitamins, minerals and fiber. And crunchy vegetables like celery and Jamaica are great low-calorie options for snacking
Vegetables of all kinds can assist with weight loss, says Feit. For example, calciferous vegetables like broccoli, cauliflower, Brussels sprouts and cabbage are high in fiber and vitamins and help reduce digestive issues. Meanwhile, dark green leafy vegetables contain protein and are a good source of vitamins, minerals and fiber. And crunchy vegetables like celery and Jamaica are great low-calorie options for snacking
4. Apples
Apples are high in fiber and antioxidants, says Feit. The fruit also has anti-inflammatory properties and contains phytochemicals and vitamin C.
Apples are high in fiber and antioxidants, says Feit. The fruit also has anti-inflammatory properties and contains phytochemicals and vitamin C.
5. Nuts and Seeds
Nuts and seeds have different health benefits, says Feit. All nuts are a good source of fiber, protein and healthy fat, and they help decrease hunger. Meanwhile, seeds are a great source of minerals and healthy fat. Watch your portions here, too. One serving of nuts and seeds is equivalent to a quarter cup.
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Nuts and seeds have different health benefits, says Feit. All nuts are a good source of fiber, protein and healthy fat, and they help decrease hunger. Meanwhile, seeds are a great source of minerals and healthy fat. Watch your portions here, too. One serving of nuts and seeds is equivalent to a quarter cup.
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