There is a bit of debate in the weight loss community that it’s not necessary
to exercise to achieve weight loss. On the surface this is true.
To achieve weight loss you need to create a calorie deficit by reducing your food intake. If you are maintaining your weight and you eat 500 fewer calories everyday, you would lose weight without doing anything else.
500 less calories per day, times seven days, equals 3500 calories per week, equals approximately half to one-kilo weight loss per week.
You are probably thinking, if nutrition is the most important element of fat loss and you can lose weight with diet alone, then why am I spending several hours a week of my valuable time doing horrible exercises like burpees and push-ups?
The reason is my friends: If you burn fat with training, you get better body composition, i.e. (the percentage of fat to muscle in our bodies) better health, and better fitness than if you were to starve yourself with diet alone. Your achievements will also be faster.
You can only reduce your calorie intake by so much before health implications can take effect. Our bodies and vital organs need healthy food as fuel in order for it to run smoothly and avoid breakdowns. With correct nutrition you will never have to starve your body and leave you feeling drained of energy.
Some say that when they exercise they get hungrier and need to eat more to replace the extra burnt calories. This is also true, but this is where self-control, discipline and knowing what are the best foods for fuelling our bodies and to curb cravings come into play. Creating this discipline is one of the most important and difficult factors in a nutrition and exercise program. Without the correct mindset we are doomed to fail.
Setting realistic goals, creating a positive mindset and committing to a program are required to succeed.
In a conversation with a client recently, she spoke of how it has taken her close to two years for her mindset to change. Previously struggling to commit to regular exercise and a healthy meal plan, she was not seeing the desired results. With persistence and encouragement her mindset and habits have changed. She is now committed to training four days per week, her eating patterns are excellent and she no longer craves sweet sugar filled food. And the results are, improved fitness and strength, reduced body fat, lean muscle mass gain, feels and moves better and is looking great.
This would not have been achieved on diet alone. Simply reducing calories alone can actually make you a smaller version of your old self but still flabby and weak.
In conclusion, If you want to be stronger, fitter, leaner and more athletic, exercise and nutrition combined is mandatory.