Can You Exercise While Dieting?

It is common for people to say that exercising while dieting is a good way to lose weight fast… However, others claim that it is best not to force the body while on a diet. Who is right? It is true that diet plus is more effective than either alone for weight loss. If you are going to exercise while doing the diet, you must keep your body hydrated.

Eating or drinking carbohydrates (carbs) before exercising may improve workout performance and may enable you to work out for a longer time or at a higher intensity. However, carbs also prevent you from losing weight, so the amount and quality of carbs matters a lot.

Choosing to exercise without eating enough is dangerous. When you exercise without eating, you may feel sluggish or lightheaded.

The Women’s Health Big Book of Exercises:

Two books for women’s fitness are recommended: Weight Training for Women and Women’s Health Big Book of Exercises. The former is a body-positive guide to weightlifting for all fitness levels, while the latter is a comprehensive collection of exercises written specifically for women, including the latest exercise science findings and cutting-edge workouts from top trainers.

Consider the results of this study:

The study involved 439 women from Seattle, aged between 50 and 75 years old, who were overweight-to-obese, sedentary, and postmenopausal. The study lasted for a year, and the participants were randomly assigned to one of four groups:

1. The exercise-only group aimed to achieve 45 minutes of moderate-to-vigorous aerobic exercise per day, five days a week, with three days at the exercise facility.
2. The diet-only group aimed to consume 1,200 to 2,000 calories per day, depending on starting weight, and consume fewer than 30% of daily calories from fat.
3. The exercise and diet groups had the same goals as the previous two groups.
4. The fourth group received no intervention.

What were the results? There was a 2.4 percent weight loss in the exercise-only group at the end of the study (with a mean weight loss of 4.4 pounds) compared to the women in the exercise-only group at the end of the study. As a result, the participants were able to lose weight by simply exercising more than they did previously.

This means that compared to the average weight loss of 8.5 percent for women in the diet-only group, and the average weight loss of 15.8 pounds for women in the diet-only group, dieting alone can be a very effective method for you if you are trying to reduce your weight.

The best results were obtained by women who exercised regularly and changed their diet. With a mean weight loss of 19.8 pounds, these women lost 10.8% of their starting weight. Therefore, two-thirds lost at least 10% of their weight.

Weight Training for Women

Weight Training for Women is a guidebook that helps women of any fitness level to build strength with free weights. This book promotes body positivity and helps you develop your own weightlifting program with step-by-step instructions. With this book, you can achieve your strength and fitness goals on your own terms.

Can You Exercise Off a Bad Diet?

Sadly, you cannot exercise on a diet full of fats and ingredients that are not good for you. Many people think that eating a hamburger or pizza will burn calories. Researchers have concluded that exercising regularly and eating a healthy diet leads to permanent weight loss.

In a study titled “It is Time to Bust the Myth of Physical Inactivity and Obesity: You Cannot Outrun a Bad Diet” published last year in the British Medical Journal, researchers affirmed that a poor diet cannot be countered solely by physical activity. The study further suggested that companies often prioritize physical exercise over healthy eating, leading to the production and marketing of nutritionally deficient products under the guise of health promotion.

This type of mentality “burn-and-refuel” can be dangerous for your health. Some people think that doing exercise like running and then treating yourself to a double cheeseburger is the way to go… You will never lose weight!

The Women’s Health Book of 15-Minute Workouts:

Due to time constraints, many women struggle to find time to exercise. However, research shows that even a 15-minute resistance training session can boost metabolism as effectively as a longer workout. Short exercise plans can also be more practical and sustainable for women, leading to long-term results.

So, what is the right answer? Food is your body fuel for Before, During, and After Workouts

So, what is the right answer to this question? There is no doubt that food is your body’s fuel before, during, and after workouts, so eat plenty of it

Think of your body as a vehicle, it needs fuel.  When you workout, you have to keep your engine running. Fueling your body with the right foods and fluids at the right times means eating the right foods and drinking the right fluids.

The American College of Sports Medicine recommends eating and drinking before, during, and after exercise. This is to maximize exercise performance, maintain blood glucose levels, and speed recovery. It’s important for athletes to be hydrated before exercise and to drink enough fluids during and after exercise to balance fluid losses.

Article Sources:

1. https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/exercise/art-20045506
2. https://www.mensjournal.com/health-fitness/can-you-exercise-bad-diet/