Johannesburg - Diet or exercise? It’s a weight-loss debate that has raged for decades. According to the experts, you can’t have one without the other.
Durban registered dietitian and spokeswoman for the Association of Dietitians in South Africa, Keri Strachan, says a combination of exercise and diet promotes more steady weight loss, and also achieves better body composition changes.
“Exercise promotes the building of lean body mass (muscle), which is firmer, more compact tissue. Despite it being heavier, it will mean a looser clothes fit,” she says. “The more muscle you build, the higher your metabolism, and more energy you naturally burn throughout the day. Generally, you will manage your weight better.”
Another benefit of exercise is a more positive mental attitude and release of endorphins. We feel better about ourselves after exercise, and we are more likely to make better food choices.
“If you eat for comfort, regular exercise will help to release stress build-up and prevent poor eating behaviours. If the routine of regular exercise is continued after you reach your goal weight, you are also more likely to maintain a steady weight.
“Don’t be too strict with your diet while exercising hard, or you may find that you limit your body’s ability to build muscle and develop cravings for sugary foods. Listen to your appetite (within reason), and choose good, unprocessed foods. Also, eat regularly throughout the day, keeping your hunger at bay.”
Trying to lose weight with diet alone does not need to be more difficult, but it does mean that it is all down to what we eat, says Strachan.
“Every little bit counts, and every day there needs to be a deficit of calories that over a week translates into 0.5 to 1kg weight loss.
“It doesn’t pay to be too strict and deprive yourself so that by the time the weekend comes, you can’t resist treating yourself and it ends in a binge. Rather aim to be moderate in how you go about cutting back, making sure that you are eating enough to support your appetite and to avoid any cravings.”
Strachan gives these tips:
l Plan small, controlled snacks between your meals, and be aware of portions at meal times.
l Fill half your plate with vegetables or salad, and choose good wholesome low-GI carbohydrate foods like brown rice, wholewheat pasta, sweet potato, corn, quinoa, and bulgar wheat.
l For some, choosing a slightly higher protein versus carbohydrate balance might work better to control appetite, but make sure that it is sustainable and doesn’t lead to poor snacking habits.
TV personality, author and wellness expert Lisa Raleigh says the year should start with eliminating the over-indulging and under-training of the festive season with a week or two of clean living.
“Eliminate caffeine, wheat, dairy, meat, salt, processed foods, sugar and alcohol from your diet while increasing your training efforts for at least a week,” she says.
“Losing weight can be an exact science of calories in versus calories out. A food and exercise diary where every bite and move is recorded can really enlighten you regarding your real daily intake and fitness levels.”
Raleigh suggests:
l Be specific: Abstract goals are hard to reach; a step-by-step guide is what will get you there. Decide on your weight-loss goal, write it down, and choose practical ways to start implementing it.
l Check your meds: Many chronic medications contribute to unwanted weight gain. Review your daily meds for ingredients such as certain antipsychotics, lithium, anticonvulsants and corticosteroids.
l Control your portions: Even if it’s only a snack, dish up your helping every time you eat. This will help you tally all you eat in a day and prevent you from overeating. Mismanaged portion control is largely responsible for weight gain. Half your plate should be fruit and veggies, a quarter protein, and a quarter carbohydrates. If you’re dining out or eating unpredictably, opt for proteins over carbs. You’ll be fuller for longer, which means you’ll eat fewer calories and reduce cravings.
l Juice your veggies: Juicing fruit and veggies first thing in the morning means you’ll take in important nutrients easily without the excess calories. Drinking them in their raw form also means more nutritional content than once they’re cooked.
l Make exercise a date. Rather than thinking: “I’ll try to exercise today”, prioritise it with your other non-negotiables. Exercise sessions need to be scheduled just like every other appointment.
l Get cooking: Preparing your own meals is one of the best opportunities for saving money and shaving off excess calories. Make meals in bulk if you’re short on time: a roast or one-pot dishes like stews and curries all extend well past just one serving. You then have the power to swop your oil, processed ingredients and refined carbs and fats for healthier alternatives. Clean out your cupboards, restocking with user-friendly healthy ingredients only.
l Rise with the birds: Your idea of rising early might be 7am versus someone else’s 5am, but waking up at least 45 minutes before your alarm usually goes off is the key. This could be valuable extra time to pack your gym bag, squeeze in a workout, cook meals in bulk, or portion out healthy snacks for the day.
l Snack smart: Having the right snacks on hand stops impulsive eating. Opt for raw nuts, dried fruit, lean biltong, popcorn, and wholegrain and baked snacks. - The Star