{"id":13967,"date":"2018-08-17T10:14:36","date_gmt":"2018-08-17T10:14:36","guid":{"rendered":"https:\/\/www.mindful.sodexo.com\/ca\/?p=13967"},"modified":"2018-09-01T10:17:01","modified_gmt":"2018-09-01T10:17:01","slug":"diet-vs-exercise","status":"publish","type":"post","link":"https:\/\/www.mindful.sodexo.com\/ca\/diet-vs-exercise\/","title":{"rendered":"Diet vs. Exercise"},"content":{"rendered":"<p>When it comes to getting the number on the scale down, everyone is searching for the one perfect solution. Is diet the answer or is it exercise? Spoiler alert: What and how much you eat has a far greater impact on weight loss than how much you exercise, although working out is undeniably beneficial. Here\u2019s how it breaks down:<\/p>\n<p><strong>The Case for Diet<\/strong><\/p>\n<ul>\n<li><strong>Calories count. <\/strong>It\u2019s amazingly difficult to \u201cexercise away\u201d excess calories, says Karen Ansel, MS, RDN, author of <em>Healing Superfoods for Anti-Aging<\/em>. For example, to work off about 300 calories, a 160-pound person needs to walk for an hour at quick, 3.5-mph clip. Or they could just swap sweetened beverages for plain water, coffee or tea at each meal.<\/li>\n<li><strong>So do nutrients.<\/strong> What you eat also makes a difference. \u201cProtein takes more energy to digest than carbs or fat. Eating plenty of <a href=\"https:\/\/www.mindful.sodexo.com\/protein-power\">protein-rich foods<\/a> fires up your calorie burn,\u201d says Ansel. Consuming more <a href=\"https:\/\/www.mindful.sodexo.com\/1500-calorie-plant-based-diet\">fiber<\/a> helps, too, as it fills you up for fewer calories and may help \u201cshuttle\u201d some fat calories out of your body undigested, she adds.\u00a0<\/li>\n<li><strong>Portions are key. <\/strong>Eating even a little bit less automatically lowers your calorie intake, which is obvious, but often overlooked. \u201cJust by leaving a few bites over at each meal, you can trim 10 to 20 percent of your daily calories,\u201d says Ansel.<\/li>\n<\/ul>\n<p><strong>The Case (Sort of) Against Exercise <\/strong><\/p>\n<ul>\n<li><strong>It increases appetite.<\/strong> A 2013 study in the <em>International Journal of Epidemiology<\/em> <em>found that the more you exercise, the more you may eat later. Two factors are at play: when you work out, your body legitimately craves more food to boost energy. Plus, you feel like you \u201cearned\u201d that extra helping. <\/em><\/li>\n<li><strong>It has diminishing calorie-burn returns.<\/strong> A 2016 study in <em>Current Biology<\/em> found that our bodies adjust to keep energy levels\u2014how many calories you need\u2014more or less even. Put simply, \u201cas you do the same workout over and over, your body becomes more efficient, and you burn less each time,\u201d says Robert Steigerwald, MS, a registered clinical exercise physiologist in New York.<\/li>\n<\/ul>\n<p><strong>But exercise is still very important<\/strong><\/p>\n<p>While exercise won\u2019t <em>by itself<\/em> help you lose weight, it\u2019s vital to your health. \u201cRegular exercise lowers blood pressure, improves cardiovascular health, strengthens bone and helps prevent injury as you age,\u201d says Steigerwald. Plus, if you are trying to lose weight, pumping up your workouts, particularly weight training, which builds muscle and may jump-start metabolism, can nudge you past plateaus. Studies also show that people who\u2019ve lost weight keep it off if they exercise most days of the week.<\/p>\n<p>Bottom line: While you can\u2019t out-exercise a bad diet, you need exercise to fine-tune a body made healthier by a good diet.<\/p>\n","protected":false},"excerpt":{"rendered":"<p>When it comes to getting the number on the scale down, everyone is searching for the one perfect solution. Is diet the answer or is it exercise? Spoiler alert: What and how much you eat has a far greater impact on weight loss than how much you exercise, although working out is undeniably beneficial. Here\u2019s [&hellip;]<\/p>\n","protected":false},"author":1,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[54],"tags":[],"class_list":["post-13967","post","type-post","status-publish","format-standard","hentry","category-move-ca"],"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v24.5 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\r\n<title>Diet vs. Exercise - Mindful by Sodexo - Canada<\/title>\r\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\r\n<link rel=\"canonical\" href=\"https:\/\/www.mindful.sodexo.com\/ca\/diet-vs-exercise\/\" \/>\r\n<meta property=\"og:locale\" content=\"en_US\" \/>\r\n<meta property=\"og:type\" content=\"article\" \/>\r\n<meta property=\"og:title\" content=\"Diet vs. Exercise - Mindful by Sodexo - Canada\" \/>\r\n<meta property=\"og:description\" content=\"When it comes to getting the number on the scale down, everyone is searching for the one perfect solution. 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