Diet or Exercise or Both for Weight Loss?


Abs are made in the kitchen and not in the gym!” – I disagree with this very familiar phrase as it gives a false belief of dieting your way to a leaner and fitter body without taking the effort of exercising. In fact, abs are made in the gym as the fat that covers them can be burnt off via power exercises, cardio and by maintaining a healthy diet that includes an appropriate amount of calorie intake.

Statistics shows that to lose weight and keep it off, you don’t need to run marathons. Five workouts a week, 45 minutes each, such as brisk walking or aerobics are good enough. You can get slimmer quickly by doing free body exercises like squats, lunges, push-ups and planks. Exercise also has other beneficial health perks like providing better sleep, lowering your cholesterol and reducing your stress level.


Just Dieting is wishful Shrinking

It’s much easier to reduce calorie intake than to burn them off. For example, if you eat a pizza, which can pack 400-plus calories, you need to run more than four kilometers to work it out of your system. Low-carb diets are the most popular because of the fast results, but they are not easy to sustain.
Though diet can help you lose weight, it cannot increase muscle and bone density which are necessary for healthy living. Losing weight through exercising means, you’re burning fat and simultaneously promoting your muscle and bone density. Thus, you look leaner and get healthy as well.


Remember, you can’t overtrain on a poor diet.

For a healthy daily calorie count, allow 22 calories per kilo of body weight – so a 70-kilo urban female should target for 1,500-calories daily. Any extra calories above this figure need to be burnt out via exercise. Visit the link given below to find the calories per day required by your body. Remember, 1 kg is 2.2 pounds and 1 inch is 2.5 cms.


As a rule of thumb, weight loss is generally 75 percent diet and 25 percent exercise.

A person who has lost a lot of weight just due to dieting or starving or due to medical conditions looks emaciated. Crash dieting does not give the body image women aim for. The ratio of Diet to Exercise can be 75/25 or 80/20 according to your personal choice. Calories in and Calories out is a simple equation which needs to be understood. An attractive and fitter you will only be visible when a healthy diet and exercise plan is created and pursued. No easy fixes here.

Both diet and exercises can be fun and I will be posting more articles on these topics in the future. Stay tuned!

Hemanshu Pandey

Basketball and philosophy are passions. Reading is a habit. Represented Maharashtra and Mumbai University as a basketball player. Currently coaching kids for school sports and women for marathons.

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