{"id":9659,"date":"2018-09-14T18:49:22","date_gmt":"2018-09-14T18:49:22","guid":{"rendered":"https:\/\/www.kasikao.com\/?p=9659"},"modified":"2020-04-26T18:12:05","modified_gmt":"2020-04-26T18:12:05","slug":"no-puedes-solucionar-una-mala-dieta-ejercicio-lo-quieres-adelgazar","status":"publish","type":"post","link":"https:\/\/kasikao.com\/en\/2018\/09\/14\/no-puedes-solucionar-una-mala-dieta-ejercicio-lo-quieres-adelgazar\/","title":{"rendered":"Why you can't solve a bad diet with exercise if you want to lose weight"},"content":{"rendered":"
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\"If I kill myself in the gym I can eat whatever I want\" or \"as long as I go running, I'll have my weight under control\". Have you ever thought things similar to these? Do you think that\u00a0monitoring food is a secondary concern<\/b>\u00a0if you comply with the exercise?<\/p>\n

We are sorry to tell you that you are in a\u00a0error<\/b>. If you want to lose weight, you have to watch what you eat, no matter how much you go to the gym almost every day. Unfortunately for all of us, when it comes to slimming down\u00a0there are no shortcuts<\/b>.<\/p>\n

To lose weight you need a caloric deficit<\/h2>\n

To understand why\u00a0it is not enough to exercise<\/b>\u00a0we have to start by explaining the basics when it comes to weight loss: you need to achieve a caloric deficit.<\/p>\n

Our body obtains\u00a0the energy you need from food<\/b>\u00a0The energy it consumes, and when it consumes more energy than it expends, it stores it in the form of fatty tissue in anticipation of times of scarcity, when it ingests less than it needs.<\/p>\n

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So if you want to lose weight you must achieve\u00a0your body to call on those fat reserves<\/b>by taking in fewer calories than you expend. All diets, both those that work in the long term and those that are promoted as miracle diets, are based on this principle. The difference is how this calorie deficit is achieved and how easy it is to avoid the yo-yo effect (quickly recovering everything lost).<\/p>\n

Fast ingesting calories, slow burning them off<\/h2>\n

With the above in mind, you might think that you have\u00a0increasing the amount of physical exercise is sufficient<\/b>\u00a0you do. That way you would burn more calories and you could achieve that caloric deficit that will make you lose weight, right?<\/p>\n

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Well, yes in theory, but in practice this is really difficult to achieve for the following reason: after thousands of years of evolution, most of it with a shortage of caloric food within our reach, our body has developed a real talent when it comes to\u00a0quickly detect, enjoy and process high-calorie dense foods<\/b>\u00a0and to slowly burn those same calories.<\/p>\n

From a purely technical point of view, our body is in that sense\u00a0a highly efficient machine<\/b>. The problem is that in a world where calories are no longer scarce, but rather in surplus, this efficiency works against us, and it is difficult to maintain a healthy weight by focusing only on physical exercise and neglecting nutrition.<\/p>\n

What you would have to run to burn these calories<\/h3>\n

A year ago, the British Royal Society for Public Health published the following article\u00a0a table<\/a>\u00a0in which he collected\u00a0how much exercise it takes to burn off certain unhealthy foods<\/b>. We collect it here, translated into Spanish, to give you an idea of the imbalance between calories in when you eat and calories out when you exercise.<\/p>\n

Always keep in mind that there are\u00a0more influencing factors<\/b>\u00a0on the rate at which your body burns calories, such as the percentage of muscle mass or one's fitness level. This is especially relevant in\u00a0aerobic exercise, to which the body eventually gets used to<\/b>\u00a0and you have to do more and more of the same exercise to burn the same calories.<\/p>\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n
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Unhealthy food<\/p>\n<\/th>\n

\n

Approximate number of calories<\/p>\n<\/th>\n

\n

Time to burn them by walking at a good pace<\/p>\n<\/th>\n

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Time to burn them off running at a leisurely jog<\/p>\n<\/th>\n<\/tr>\n<\/thead>\n

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Sweetened soft drink<\/p>\n<\/th>\n

\n

138<\/p>\n<\/td>\n

\n

26 minutes<\/p>\n<\/td>\n

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13 minutes<\/p>\n<\/td>\n<\/tr>\n

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Standard chocolate bar<\/p>\n<\/th>\n

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229<\/p>\n<\/td>\n

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42 minutes<\/p>\n<\/td>\n

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22 minutes<\/p>\n<\/td>\n<\/tr>\n

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Vending machine sandwich (bacon and cheese)<\/p>\n<\/th>\n

\n

445<\/p>\n<\/td>\n

\n

1 hour and 22 minutes<\/p>\n<\/td>\n

\n

42 minutes<\/p>\n<\/td>\n<\/tr>\n

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A family pizza room<\/p>\n<\/th>\n

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449<\/p>\n<\/td>\n

\n

1 hour and 23 minutes<\/p>\n<\/td>\n

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43 minutes<\/p>\n<\/td>\n<\/tr>\n

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A medium coffee-shake<\/p>\n<\/th>\n

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290<\/p>\n<\/td>\n

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53 minutes<\/p>\n<\/td>\n

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28 minutes<\/p>\n<\/td>\n<\/tr>\n

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Package of potato chips or similar appetizer<\/p>\n<\/th>\n

\n

171<\/p>\n<\/td>\n

\n

31 minutes<\/p>\n<\/td>\n

\n

16 minutes<\/p>\n<\/td>\n<\/tr>\n

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50 grams of roasted and seasoned peanuts<\/p>\n<\/th>\n

\n

296<\/p>\n<\/td>\n

\n

54 minutes<\/p>\n<\/td>\n

\n

28 minutes<\/p>\n<\/td>\n<\/tr>\n

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Sweetened industrial pastries<\/p>\n<\/th>\n

\n

420<\/p>\n<\/td>\n

\n

1 hour and 17 minutes<\/p>\n<\/td>\n

\n

44 minutes<\/p>\n<\/td>\n<\/tr>\n

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Breakfast cereal bowl<\/p>\n<\/th>\n

\n

172<\/p>\n<\/td>\n

\n

31 minutes<\/p>\n<\/td>\n

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16 minutes<\/p>\n<\/td>\n<\/tr>\n

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Muffin type pastries<\/p>\n<\/th>\n

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265<\/p>\n<\/td>\n

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48 minutes<\/p>\n<\/td>\n

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25 minutes<\/p>\n<\/td>\n<\/tr>\n<\/tbody>\n<\/table>\n

What if you do other sports?<\/h3>\n

Maybe neither running nor walking is your thing. So how many calories do you expend doing your favorite sport? The Mayo Clinic published in October 2017 a compilation with this information, calculating.\u00a0the number of calories per sport<\/b>\u00a0putting as an average subject a woman weighing 76 kilos and a man weighing 88 kilos.<\/p>\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n
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Sports<\/p>\n<\/th>\n

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Female (76 kg)<\/p>\n<\/th>\n

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Male (88 kg)<\/p>\n<\/th>\n<\/tr>\n<\/thead>\n

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Ballroom dancing<\/p>\n<\/th>\n

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219 calories\/hour<\/p>\n<\/td>\n

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273 calories\/hour<\/p>\n<\/td>\n<\/tr>\n

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Slow cycling (16 km\/h)<\/p>\n<\/th>\n

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256 calories\/hour<\/p>\n<\/td>\n

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319 calories\/hour<\/p>\n<\/td>\n<\/tr>\n

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Golf<\/p>\n<\/th>\n

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314 calories\/hour<\/p>\n<\/td>\n

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391 calories\/hour<\/p>\n<\/td>\n<\/tr>\n

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Jogging on the elliptical<\/p>\n<\/th>\n

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365 calories\/hour<\/p>\n<\/td>\n

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455 calories\/hour<\/p>\n<\/td>\n<\/tr>\n

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Swimming (moderate intensity)<\/p>\n<\/th>\n

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423 calories\/hour<\/p>\n<\/td>\n

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501 calories\/hour<\/p>\n<\/td>\n<\/tr>\n

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Swimming (high intensity)<\/p>\n<\/th>\n

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715 calories\/hour<\/p>\n<\/td>\n

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892 calories\/hour<\/p>\n<\/td>\n<\/tr>\n

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Rowing machine<\/p>\n<\/th>\n

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438 calories\/hour<\/p>\n<\/td>\n

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546 calories\/hour<\/p>\n<\/td>\n<\/tr>\n

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Basketball<\/p>\n<\/th>\n

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584 calories\/hour<\/p>\n<\/td>\n

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728 calories\/hour<\/p>\n<\/td>\n<\/tr>\n

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Tennis<\/p>\n<\/th>\n

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584 calories\/hour<\/p>\n<\/td>\n

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728 calories\/hour<\/p>\n<\/td>\n<\/tr>\n

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Hiking<\/p>\n<\/th>\n

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438 calories\/hour<\/p>\n<\/td>\n

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546 calories\/hour<\/p>\n<\/td>\n<\/tr>\n

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Climbing stairs<\/p>\n<\/th>\n

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657 calories\/hour<\/p>\n<\/td>\n

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819 calories\/hour<\/p>\n<\/td>\n<\/tr>\n

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Soccer<\/p>\n<\/th>\n

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752 calories\/hour<\/p>\n<\/td>\n

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937 calories\/hour<\/p>\n<\/td>\n<\/tr>\n

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Jumping rope<\/p>\n<\/th>\n

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861 calories\/hour<\/p>\n<\/td>\n

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1,074 calories\/hour<\/p>\n<\/td>\n<\/tr>\n<\/tbody>\n<\/table>\n

Exercise without diet, bad solution<\/h2>\n

If you take a look at both tables, you will realize why we are trying to\u00a0losing weight by relying exclusively on exercise<\/b>\u00a0without paying any attention to diet is not a great idea: if you're a woman, you need more than an hour on the elliptical to make up for a quarter of a pizza, and swimming for more than an hour at moderate intensity to burn off a bun, and if you're a man, the numbers are a little more on your side, but you're also more likely to have consumed larger portions.<\/p>\n

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In addition to\u00a0inefficient<\/b>This approach to physical exercise may end up with the following\u00a0taking all the fun out of it<\/b>\u00a0by converting it into a compensation mechanism, as a form of\u00a0atone<\/i>\u00a0blame for what we eat. Likewise, unhealthy food can be seen as a reward we give ourselves after doing sports, paving the way for a possible eating disorder.<\/p>\n

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For efficiency in losing weight and also as a way of enjoying the process much more, it is much more convenient to use a\u00a0combined approach of exercise and diet<\/b>The diet is understood not as a restrictive menu that tells you what to eat at all times, but as a way to improve eating habits by reducing and eliminating ultra-processed foods, those with added sugars, those with a high salt content and those that use poor quality flours and fats.<\/p>\n

By reducing these foods, we will reduce the calories we eat, especially those that do not provide us with beneficial nutrients, and combining it with exercise.\u00a0the caloric deficit we were talking about at the beginning of this section is produced<\/b>\u00a0and that it is, in fact, the only real method for burning fat.<\/p>\n

\n<\/article>","protected":false},"excerpt":{"rendered":"

\"If I kill myself in the gym I can eat whatever I want\" or \"as long as I go running, I'll keep my weight under control\". Have you ever thought things similar to these? Do you think that watching your diet is secondary if you stick to your exercise? We're sorry to tell you that you're mistaken. If what you want is to lose weight, you will have to be attentive to [...]<\/p>","protected":false},"author":3,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_joinchat":[],"footnotes":""},"categories":[1894,1893],"tags":[],"class_list":["post-9659","post","type-post","status-publish","format-standard","hentry","category-consejos","category-nutricion"],"_links":{"self":[{"href":"https:\/\/kasikao.com\/en\/wp-json\/wp\/v2\/posts\/9659","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/kasikao.com\/en\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/kasikao.com\/en\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/kasikao.com\/en\/wp-json\/wp\/v2\/users\/3"}],"replies":[{"embeddable":true,"href":"https:\/\/kasikao.com\/en\/wp-json\/wp\/v2\/comments?post=9659"}],"version-history":[{"count":0,"href":"https:\/\/kasikao.com\/en\/wp-json\/wp\/v2\/posts\/9659\/revisions"}],"wp:attachment":[{"href":"https:\/\/kasikao.com\/en\/wp-json\/wp\/v2\/media?parent=9659"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/kasikao.com\/en\/wp-json\/wp\/v2\/categories?post=9659"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/kasikao.com\/en\/wp-json\/wp\/v2\/tags?post=9659"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}