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If you’re not sure whether you should work out or keep your mouth shut to become thinner, follow your intuition. The suggestion has scientific backing: a survey by the University of Michigan, in the United States, released in January, found that those who believe that the fight with the scale is related to food will do well if they adopt a balanced diet. On the other hand, those who suspect that a sedentary lifestyle is the main reason for being overweight have better results if they stick to the workout.
The specialists interviewed in this report agree with the study and claim that knowing your own body is the first step to reach your desired weight faster. However, even experts in physical activity recognize that when it comes to speeding up weight loss, the diet takes advantage. “The calculation is simple: to get rid of 1 kilo of body fat, it is necessary to burn about 7 thousand calories, which is only achieved between 12 and 14 hours of intense training”, calculates sports doctor Jomar Souza, president of the Sociedade Brazilian Association of Exercise and Sports Medicine (SBMEE), from Salvador.
In other words, it is easier to close your mouth and not ingest the approximately 400 calories provided by a thin slice of chocolate pave or five stuffed cookies in a fraction of a second than to eliminate them in 40 minutes of running, jumping or spinning. “It is important to emphasize that the caloric expenditure in a physical activity is not always the same for everyone. Depending on the exercise and physical conditioning, a person who is at the ideal weight, for example, can eliminate up to 700 calories in an hour while an obese or overweight person can reach 300, as they cannot keep pace or perform movements correctly” , advises sports physiologist Paulo Zogaib, from the sports physiology department at the Federal University of São Paulo (Unifesp).
The statement is endorsed by a survey carried out by the Pennington Center for Biomedical Research, in the United States, published in October 2012 in the scientific journal Obesity Reviews. After analyzing 15 scientific works involving 657 people, the researchers found: those who did not change their diet, but ran or walked for three to 64 weeks, showed a lower weight loss than expected, around 2 to 3 kilos.
One plus one is more than two
It’s okay that the scoreboard is in favor of nutritional education, but experts, including those in nutrition, are unanimous in stating that combine diet and gym is the healthiest way to lose weight. Nutritionist Cinthia Azevedo de Souza, nutrition supervisor at Casa de Saúde São José, in Rio de Janeiro, explains why: “While food meets the body’s energy and nutritional needs, exercise activates the metabolism and favors the burning of calories. accumulated in the form of fat. Not to mention the other benefits, such as making thighs and butt firmer, reducing love handles and cellulite, regulating blood glucose, cholesterol, triglycerides and blood pressure levels, increasing energy and a sense of well-being – which, let’s agree, it’s quite an ingredient to keep you motivated to move forward with your weight loss plan.
But if you’re still not convinced that the best way out is to bet on the double diet and gymnastics, let’s go to the numbers: to lose 1 kilo a week just on a diet, it’s necessary to cut about a thousand calories a day from the menu. Now, if the option is to work out, you’ll have to find a way to spend an extra thousand calories a day. However, if you combine the two things, you are entitled to eat a little more and sweat a little less. “Furthermore, carrying out dietary re-education at the expense of physical activity or vice versa increases the risk that the benefit will be temporary”, says nutrologist Ricardo Rosenfeld, head of the nutritional therapy team at Casa de Saúde São José, in Rio de Janeiro, and vice president of the Latin American Federation of Metabolism and Nutrition (Felanpe).
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