A healthy lifestyle is made up of two major components: physical activity and healthy eating. While both are important for weight loss, one may actually play a bigger role than the other.
Many would probably assume that increasing your physical activity will contribute to more weight loss, but the opposite is actually true. Not saying that exercise isnt necessary for weight loss, but simply exercising more without any dietary restrictions will not give you the results youre hoping to see.
Calories Explained
Reducing calories is the most popular form of dieting. Calories are units of energy found in macronutrients, so they are necessary for the body to function properly. The amount of calories a person needs varies by age, gender, and weight-loss goals, but it typically looks like this:
Children aged 6-12 need around 1,600 to 2,200 calories each day
Teenage girls may need up to 2,500 calories per day
Teenage boys can eat as much as 3,000 calories per day (if theyre active)
Adult women need around 2,000 calories every day
Adult men can consume 2,400 to 2,600 calories every day
Of course, your activity level will influence the number of calories you need each day, but this is just a starting point. Low-calorie diets typically cut the number of calories by about 1,000.
Nutrients Explained
As mentioned before, calories are found in macronutrients, but they are not found in micronutrients. Food contains both types of nutrients, so theres no way to avoid calories.
Macronutrients
The human body cannot produce macronutrients on its own, so we must get them from food. The three main nutrients are carbohydrates, fats, and protein. All three have good and bad forms, so its important to replace the bad ones with the good. For example, replace simple carbs (sugars) with complex carbs (whole grains), bad fats (butter) with healthy fats (avocado), and fatty proteins (red meat) with plant-based proteins or lean meats.
When cutting calories (macronutrients), keep in mind that its the macronutrients that give you the energy to be more physically active especially carbs. Talk to your doctor or a registered dietician before making huge caloric changes and starting an exercise program.
Micronutrients
Micronutrients are vitamins and minerals, and they also arent produced by the body so they must be consumed from food. Vitamins help to release the energy from the macronutrients we consume, while minerals maintain water balance.
Vitamins and minerals are what is known as synergistic, meaning that they work better when theyre combined together. Some examples of synergistic vitamins and minerals include:
Vitamin A and zinc
Vitamin C and iron
Vitamin D and calcium
Fortunately, eating a healthy and varied diet will ensure that youll get enough of all vitamins and minerals.
Why a Healthy Diet is Important
Not only does a healthy diet aid in effective weight loss, but it also helps keep your body healthy in general. A deficiency in any vitamin or mineral can cause a whole host of health problems, including a weakened immune system, anemia, irregular heartbeat, muscle cramps, and even seizures. Some of the symptoms of a vitamin/mineral deficiency are:
Abdominal pain/bloating
Diarrhea, nausea, and vomiting
Loss of appetite
Numbness/tingling in arms and legs
Poor concentration
Weakness/excessive tiredness
One of the most common vitamin/mineral deficiencies is vitamin D/calcium and its not surprising that these two micronutrients work together. A deficiency in these nutrients can lead to diabetes, heart disease, and high blood pressure, but the most common health concern is brittle bones.
This is especially worrisome in later life since many older adults develop osteoporosis (loss of bone density). This makes them more likely to become seriously injured or die from a fall, be victims of nursing home abuse, and decrease their overall quality of life.
The bottom line is that diet plays a huge role in a healthy lifestyle, for both weight loss and overall health. Its possible to live without exercise (note that exercise is defined as structured, repetitive activity, while physical activity can be as simple as walking), but its not possible to live without the necessary macronutrients and micronutrients that the body cant make on its own.
If youre trying to work towards a healthier lifestyle, look at your diet first. See where you can make healthier choices and then add more physical activity into your daily routine. Your body will thank you as you get older, and starting these habits now will make it easier to continue them as you age.
This article does not necessarily reflect the opinions of the editors or management of EconoTimes
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How Big is the Role of Diet When Working Towards a Healthy Lifestyle? - EconoTimes
