The document discusses the benefits of maintaining a healthy diet and exercise routine for weight loss and overall health. It outlines how exercise and nutrition can boost metabolism, increase lean body mass, and reduce diabetes risk. Regular exercise in combination with a balanced diet is presented as the most effective long-term approach for these goals.
The document discusses the benefits of maintaining a healthy diet and exercise routine for weight loss and overall health. It outlines how exercise and nutrition can boost metabolism, increase lean body mass, and reduce diabetes risk. Regular exercise in combination with a balanced diet is presented as the most effective long-term approach for these goals.
The document discusses the benefits of maintaining a healthy diet and exercise routine for weight loss and overall health. It outlines how exercise and nutrition can boost metabolism, increase lean body mass, and reduce diabetes risk. Regular exercise in combination with a balanced diet is presented as the most effective long-term approach for these goals.
The document discusses the benefits of maintaining a healthy diet and exercise routine for weight loss and overall health. It outlines how exercise and nutrition can boost metabolism, increase lean body mass, and reduce diabetes risk. Regular exercise in combination with a balanced diet is presented as the most effective long-term approach for these goals.
Have you ever heard about the rule of fat loss that “80% nutrition and 20% working out”?
In today’s modern society, healthy lifestyles are the top priority and well-known trend for all
ages of people. The process of weight loss requires an understanding of both healthy eating and
exercise. Incorporating more physical activities and monitoring food consumption has many
benefits to the overall system of the human body, including enhancing the metabolic rate,
increasing lean body mass, and reducing the risk of diabetes.
To begin with, a remarkable advantage of eating healthy food and exercise is that it
increases metabolic rate. When people gain more muscles, daily calorie requirements are
increased. In fact, increased metabolic rates influence people to burn energy quicker in daily life.
For this reason, people are more likely to consume greater amounts of daily calories. However,
the type of exercise people engage in is an essential part. According to the study of Medicine &
Science in Sports & Exercise (2001), men burned an average of 519 calories from cycling hard
for 45 minutes during the exercise and about another 193 calories in the next 14 hours (as cited
in Allen et al., 2015). This means high-intensity training (HIIT) is an effective strategy due to the
after-burn effect. Therefore, the combination of lifting weights and HIIT programs is the best
strategy for boosting metabolism and losing weight in the long term. Furthermore, the kinds of
diet plans play a role in boosting metabolism. Josiemer Mattei, PhD, MPH, an associate
professor of nutrition at the Harvard T.H. Chan School of Public Health examines several
common diet plans. However, it is suggested that a balanced diet is the safest approach, when
compared to a low-calorie diet (restrictive diet). The extreme calorie deficit by cutting
approximately 300-800 calories per day decreases the resting metabolic rate (Martin et al., 2007). As a result, it adversely affects metabolism and hormones. Hence, the best way to speed up
metabolism is by adhering to a balanced diet and training.
Furthermore, having a healthy diet and a manageable exercise plan help to increase lean
body mass. Basically, the weight will decrease if the daily calorie intake does not exceed the
calorie expenditure. People are recommended to increase protein intake to stay fulfilled,
especially lean meat, such as chicken breast, turkey, and salmon. Mettler et al. (2010) indicate
that intakes slightly greater than 1 gram of protein per kilogram (2.3 grams per kg or
approximately 35% energy protein) are best for maintenance of lean muscle and prevention of
lean mass losses during short-term weight loss. As it provides sufficient nutrition, but low in
calories. As a result, people tend to not have nutritional deficiencies while they follow diet plans.
Some people avoid consuming fat in an attempt to lose fats, however, healthy fat is a necessary
source. According to Wang et al. (2015), an avocado that contains healthy fat, known as
monounsaturated fat, helps to reduce bad cholesterol (LDLs) in people’s blood. Hence,
maintaining a balanced diet from natural whole food is the necessary key for leanness. Despite
following a diet, physical activities also have a big impact on the reduction of fat. In other words,
eating healthy food without performing physical activities, does not ensure that people will gain
muscles and lose the percentage of fat in the body. Weight training has been shown to be more
potential in reducing body fat and gaining muscle mass when compared to aerobic exercise
(Demling & DeSanti, 2000). Cardiovascular exercise is still necessary, though. Low-intensity
exercise, such as walking, swimming, and cycling. Researchers point out that this type of cardio
has a strong ability in fat burning because fat is used instead of glycogen from muscles in the
body. As a result, low-intensity exercise is more beneficial than HIIT at improving fat distribution (Keating et al., 2014 ). Thus, the long-term method of building lean muscle and
reducing fat is to make sure to gain adequate nutrition from a variety of food and exercise.
Another significant advantage of exercise and healthy eating is thatit prevents the risk of
diabetes. When people regularly engage in exercise, it can lower the risk of a common type of
diabetes, especially type 2 diabetes. There are many kinds of workout in decreasing insulin
resistance and blood sugar for overweight adults. These include aerobic exercises, like HIIT and
resistance training. In overweight adults, Rynders et al. (2014) estimate that about 51% of insulin
sensitivity is increased by moderate-intensity exercise, and 85% is increased by high-intensity
exercise. This study indicated that HIIT is the most beneficial type of workout for the treatment
of prediabetes and type 2 diabetes. If people are performing physical activities regularly, people
will experience a decrease in insulin resistance. In other words, people who follow exercise plans
tend to have increased insulin sensitivity. However, a well-balanced diet is another important
factor that lowers the likelihood of developing diabetes. The high consumption of refined carbs
and sugar, otherwise known as processed food, can significantly lead to developing diabetes.
Meanwhile, natural whole food, like vegetables, white meat, and good fat retard diabetes
development. In the study, approximately 3000 individuals whose age is between 18 to 89 years
old result in higher levels of insulin and blood glucose due to red meat consumption, although
they are non-diabetic people (Panagiotakos et al., 2005). Because most processed meats are
converted to nitrosamines, which is a toxic substance that increases the risk of Type 2 diabetes.
This evidence showed that adherence to processed red meat has adverse effects on insulin in
people with or without diabetes. Thus, a healthy dietary and physical activities have minimal risk
of Type 2 diabetes. In conclusion, the benefits of long-term healthy dietary and exercise plans have many
infinitely positive outcomes as it enables people to have a well functioning metabolism system,
shredded body shape, and combat dangerous diseases like diabetes Type 2. Consequently, people
will be able to have sustainable health and longevity due to the consistency of adherence to diet
and exercise patterns.
References
Allen, I., Court, B., Masters, M. (2015, May 4). Does Exercise Make You Want to Eat More?.
