What to Eat Before, During, and After Exercise
An interview with sports dietitian Christine Rosenbloom.
Can you lose weight without having to exercise?
Yes, you can, but the best strategy is a combination of cutting calories and exercising. Exercise has other benefits that can help with weight loss. It improves mood and self-esteem, as well as reduces risk for heart disease, high blood pressure, and diabetes.
Exercise burns fewer calories than you might think. Walking 1 mile burns about 100 calories, and 1 pound of body fat is a storage depot for 3,500 calories. You’d have to walk 35 miles to lose 1 pound of fat.
What changes should you make to your diet if your goal is to lose fat?
If your goal is to lose weight and target fat, you need to follow the same kind of healthy diet as above, but be sure you get enough calories to fuel your physical activity. Cut back on refined, sugar-rich foods and beverages and high-fat and fried foods, and scale back your portions to gradually lose body fat. A combination of exercise and a calorie-controlled diet will be the most effective way to promote fat loss.