The idea that working out at a gym can make one slim is ingrained so deeply that the majority of people never question it. However, the truth is that exercise can only play a moderate part in the weight loss process. And even that happens only when it’s combined with an effective nutrition plan. So, while there is no doubt that going to a gym makes you healthier, you must use a variety of nutrition tips for weight loss to achieve your goals.
Why Going to the Gym Doesn’t Help Weight Loss?
Dick Thijssen, a Professor at Liverpool John Moores University, once said the Daily Mail that training regularly for 3-4 months can only help you lose about 2 pounds. There’s an important stipulation to this as professor highlighted that this is the effect one can expect without changing their diet.
The reasons for this include, but aren’t limited to:
- The vast majority of people are physically unable to get enough of exercise daily to help them achieve significant results.
- Increased workout rate means increased energy expenditure, which makes you eat more to get enough energy to function.
Note that you can’t control this particular issue by deliberately cutting down on the amount of food. Firstly, this will endanger your health. Secondly, your metabolism will naturally adapt to the new routine. Your body will deliberately control energy expenditure. Therefore, you won’t be able to burn off more calories than it lets you.
- Intense workouts cause an abrupt reduction of leptin levels. This hormone is responsible for the feeling of hunger, so when its level drops, your appetite turns ravenous.
A variety of studies prove that exercise alone isn’t capable of helping people lose weight. It can, however, trigger an energy imbalance that will prevent you from shedding those extra pounds.
Nutrition is the answer if you want to reshape your body with (or without) an expensive gym membership.
Nutrition Tips for Weight Loss: Backed Up by Science
The most important rule of effective weight loss is reducing your caloric intake. As the number of the calories you burn with exercise is limited, diet is the key to your success. Note that starvation only sends your body into shock and thus it clamps down on burning off as much energy as it can.
Therefore, your answer is a healthy low-calorie diet. However, there are a few extra tips to help you achieve better results:
- Drink water before meals.
According to this study (and it’s not the only one on the subject), drinking about three glasses of water before meals boosts the weight loss rate. The best effect is achieved if you ingest water about 30 minutes before eating.
- Take natural supplements.
When integrated into a well-balanced nutrition plan, natural weight loss pills can boost its efficiency. As there are many types of these products available, you must pick the one that fits your needs best.
- Drink green tea.
Green tea provides you with a combination of caffeine and catechins, which speeds up metabolism. According to this study, the effect has a moderate influence on overall weight loss. Note that for it to be significant, the tea must be a part of a proper low-calorie diet.
- Cook with coconut oil.
There is no avoiding fat in cooking, so the best you can do is to use a ‘good’ kind of fat. Coconut oil contains medium-chain triglycerides, which according to this study, help control body weight.
Exercise and Nutrition Tips for Weight Loss: Conclusion
Despite the overwhelming belief that rigorous workouts are the shortest road to weight loss, the calorie-burning effect of exercise is small. If you aren’t a professional athlete, maintaining a low-calorie diet is the only way to lose weight. Regular exercise can help you enhance the results of your diet. And so do other tricks, like supplements or drinking water before your meals.
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