Overview
The process of losing weight is long, challenging, and loaded with obstacles that drive most people to quit their journey toward a healthier lifestyle.
One of the main reasons behind this issue is setting the bar too high and/or having unrealistic expectations about the efforts required to lose weight, as well as the respected timeframe.
Perhaps the most common misconception that’s widely believed in the online community is the superiority of exercise over diet when it comes to weight loss or vice versa.
In this article, we will cover the science behind sustainable weight loss in 3 months, following a healthy diet and an active fitness program.
Exercise and Diet – Which is superior to lose weight?
Exercise
The main principle to keep in mind when trying to choose the best workout for you is to think about the number of muscles that get engaged for maximal efficiency.
However, this doesn’t mean that you should stick to one weight loss exercise routine since getting bored or overwhelmed is most likely to occur if you don’t enjoy what you’re doing.
In fact, scientists and fitness experts highly advocate choosing a physical activity that you personally enjoy to reduce the risk of quitting.
In simpler terms, if you are into jogging, tennis, or even taking walks, this should be sufficient to keep you healthy and induce weight loss as long as you do it on a regular basis.
Note that if you plan to lose substantial weight, exercising without taking any dietary modifications will not yield any noticeable results.
Related: Healthy Eating After Exercise
Dietary changes
Similar to exercise, maintaining a healthy, balanced diet is of the essence to improve the functioning of your organ systems, reduce the risk of several ailments, and promote rapid weight loss.
The major concept that drives weight loss is referred to as caloric deficit, in which you will be consuming fewer calories than your body needs, which forces the liver and muscles to break down the stored collagen, fatty acids, and other sources of energy.
Related: Calories, Macros, BMR, and TDEE – Your Complete Guideline
When you start a new diet, your body will take a couple of days/weeks to adapt to the new eating habits, and therefore, you should be patient, especially in the beginning.
Related – Learn more about the ketogenic diet by clicking here.
Which method should you follow?
As you probably deduced, the best way to induce fast weight loss is by implementing the two methods. In other words, you should stick to an exercise routine while making healthy dietary choices and cutting out carbohydrates.
This way, you will put your body in an optimized state to efficiently burn calories and stored energy forms.
Related: How to Lose Weight with Intermittent Fasting?
Related: How Water Can Help You Lose Weight
How does BMR influence weight loss
Basal metabolic rate, or BMR for short, is a metabolic parameter that’s used by physicians and nutritionists to measure the number of calories that your body needs to maintain the functioning of your organ systems.
This number does not take into account the degree of physical activity you’re getting. It is a mere calculation of the calories burnt by your cells if you stay in bed all day with your eyes open.
Even though this number doesn’t account for your diet and physical activity, it is dependent on these factors, as well as other elements (e.g. muscle mass, gender, body type).
In other words, if you have a bigger muscle mass and you work out more, BMR will subsequently rise. Moreover, eating a balanced diet stimulates BMR, which helps you lose more weight.
This is also another factor that you need to focus on. Basal metabolic rate is directly influenced by your diet and exercise routine. therefore, if you choose a draconian diet or an extreme fitness routine, you may inadvertently slow down your BMR and hinder weight loss.
Sustainable weight loss in 3 months
Sustainable weight loss is a long-term process that requires commitment, dedication, and patience. While quick-fix solutions may provide short-term results, they often lead to a rebound in weight gain. However, with a science-based approach, sustainable weight loss can be achieved in three months.
The first step in sustainable weight loss is to create a calorie deficit. This means consuming fewer calories than the body burns in a day. While it’s important to reduce calorie intake, it’s equally important to ensure that the body is still receiving adequate nutrients.
Eating a balanced diet that includes plenty of fruits, vegetables, lean proteins, in other words whole foods, can help ensure that the body receives the nutrients it needs to function optimally.
Another important aspect of sustainable weight loss is physical activity. Exercise not only helps burn calories but also helps build muscle mass, which can increase metabolism and aid in weight loss. Aim for at least 150 minutes of moderate-intensity exercise per week, such as brisk walking or cycling. Additionally, incorporate strength training exercises two to three times per week.
Sleep is also crucial for sustainable weight loss. Studies demonstrated that lack of sleep can disrupt metabolism and lead to weight gain. Aim for seven to eight hours of sleep per night to support weight loss efforts.
Stress can also hinder weight loss efforts. The latter leads to overeating and the release of cortisol, a hormone that can increase fat storage. Incorporating stress-reducing activities, such as meditation, yoga, or deep breathing exercises, can help manage stress and support weight loss.
Finally, it’s important to set realistic goals and track progress. Aim for a weight loss of 1-2 pounds per week, which is considered a safe and sustainable rate of weight loss. Tracking progress through measurements or photos can help provide motivation and celebrate successes along the way.
Takeaway message
Long-term nutrition and fitness goals require a healthy mindset that comes with realistic expectations and good dietary and exercise choices.
We hope that this article managed to highlight the major factors that control sustainable weight loss.
