Exercise and diet go together like peanut butter and jelly (be a bad example for dieters). Actually, it’s even better than that. They act synergistically towards weight loss. This means that each potentiates the effects of the other. Each on their own will help a person lose weight, but together they will speed up the process.
When a person exercises, they burn calories to fuel the muscles. Muscles require a lot of energy to produce movement, which is why an athlete’s body temperature rises and they sweat to cool the body. The amount of calories burned depends on the exercise. More importantly, the source of the calories depends on the type of exercise chosen.
Brief, explosive exercises, such as sprinting, jumping, or weight lifting, require a lot of energy in a short amount of time. The body can process carbohydrates for energy very quickly. It processes proteins and fats at a slower rate. There is also a good store of carbohydrate (glycogen) in the muscles for immediate use when needed. Therefore, this type of exercise can be good for blood sugar control in those with blood sugar problems. The increase in muscle mass developed with this type of exercise can increase your resting metabolic rate, since a pound of muscle is metabolically very active, while a pound of fat requires no energy to maintain. However, for immediate fat loss, this may not be the ideal option.
Longer endurance exercises, such as walking, cycling, or even slow swimming, require less energy immediately, but require energy to be available over the long term. This means that the body has time to break down fats for energy. It takes approximately ten minutes to reach the fat-burning stage of the energy cycle, so sustained exercise efforts must last longer than ten minutes to achieve mobilization of fat for energy. If walking is, or becomes, too easy, then light jogging, stair climbing, or even cycling may be necessary in moderation.
A solid diet plan that focuses on whole foods and the right combination of foods will work to enhance this exercise. The nutrients in the diet will keep the muscles working properly. Whether the goal is to build muscle or simply lose fat, a diet plan that provides all the necessary nutrients is key. If the body is lacking key vitamins and minerals, it will not process energy properly and the efficiency of mobilizing fat may be affected.
If a person can lose five pounds in a two-week period through diet alone and three pounds through exercise alone, then putting the two together will increase the effects of each. The combined effect will creep up to the ten pound mark. This increase in calories burned along with a healthy, nutritious, food-focused diet will result in solid weight loss over the long term.
If long-term healthy weight loss is the goal, the combination of a solid diet plan, based on whole foods and natural options, and a good exercise plan of at least 30 minutes of easy to moderate exercise every day (or at least every other day) should be your plan.