There’s an old adage in the fitness community that says, ‘you can’t out-train a bad diet.’ In other words, if you’re eating too many carbs or too much sugar, no number of crunches will produce a chiseled, toned torso.
At Paleoethics, we design high-performance supplements that contribute to overall nutrition and help customers reach their fitness goals. While living a healthier lifestyle means different things to different people, for many, weight loss is a common goal. This article examines the two primary contributors to weight loss – diet, and exercise – and offers tips to help you reach your ideal weight.
The key to weight loss is creating a ‘negative energy balance,’ or consuming fewer calories than you burn. Most people require a calorie deficit of around 3,500 to lose a single pound.
Health experts believe that creating this negative energy balance depends on 80 percent on diet and 20 percent on exercise. Eliminating 500 to 700 calories from your daily food intake is an attainable goal; do so through exercise is not.
Holly Lofton, an assistant professor of medicine and the director of the weight management program at New York University’s Langone Medical Center, told Women’s Health that most people would need to run between seven and 10 miles per day to lose a pound per week through exercise alone. That level of physical expenditure is simply unsustainable for most of the population, especially without boosting caloric intake.
“I see this in patients all the time,” she said. “People think ‘If I run the marathon or start going to boot camp, I’m going to lose weight’ but they’re often disappointed when they don’t.’”
The healthiest and most effective way to lose weight is by combining smart dietary choices with consistent exercise. Fueling an active lifestyle with a nutritious diet will allow you to shed pounds at the same time as building muscle, gaining strength, and improving your overall health.
“A combination of diet and exercise is best at any stage of weight loss,” Albert Matheny, R.D., co-founder of SoHo Strength Lab, told Women’s Health. “Exercise should be a mix of strength training and cardiovascular training, not just cardio. Both modes of exercise burn calories and, in turn, lead to stored fat being used as a source of energy.”
While low-carb diets offer the fastest weight-loss results, they can be difficult to maintain. Try replacing existing carbs with whole-grain versions and substituting fruits, vegetables, and lean proteins for unhealthy foods. Adding low-calorie, high-performance supplements to your routine will help ensure you get the nutrients you need.
At Paleoethics, we help customers reach their fitness goals by producing healthy, high-performance supplements from natural ingredients. If you have questions about our products or how we can help you achieve your goals, feel free to contact us today.