Diet Vs. Exercise: Which Helps You Lose More Weight?

Which is more effective in helping you lose weight, diet or exercise? Obviously, in the perfect world you would exercise regularly, develop a sensible and nutritious diet, get lots of sleep and drink lots of water. That would help effectively return your body to its ideal weight. But if you had to choose one or another, exercising or dieting, which is the most efficient and healthy way to lose weight?

The short answer here is that there is no short answer. You really should exercise frequently while also eating properly. Unfortunately, a study out of Ohio State University's College of Public Health indicates that when you spend time on one action or habit, that often creates less time for another activity. You are focusing all your time and energy on exercise so your diet suffers, or vice versa.

Body mass index. (Photo credit: Wikipedia)

As it turns out, those that believe dieting will help you lose more weight than exercise generally have a lower body mass index (BMI). That information comes from a handful of studies published in Psychological Science. 1,200 participants in South Korea, China, France, Canada and the United States were asked what they believe the main factor is that keeps people overweight. Height, weight and other measurements were taken.

The shocking revelation was, people who believed fitness and exercise was a more important factor for weight loss than proper diet and nutrition actually had higher BMI numbers. They had more body fat. This is because your weight loss mentality impacts your food choices. If you believe exercise is more important than diet for losing weight, you don't pay as much attention to what you are eating and how much you are eating.

And if you believe that proper diet and nutrition removes more weight than exercise, you are more inclined to pay attention to what you put into your body. For instance, in one of the above referenced studies, the volunteers were offered unlimited chocolate. Time and again, those that believed staying active was the key to losing weight ate more than their diet-minded counterparts.

How can you use this revealing research to your advantage? Understand that exercise can definitely help you lose weight. But also remember that effective weight loss means putting the right things into your body in the first place. (See our main blog for lots of eye-opening articles where we reveal the truth about healthy eating - which the food industry does not want you to know!)

Cut back on fast foods, refined carbs, white flour, sugar and salt. Drink lots of water, which is often all your body requires when you think you are hungry. Consistently focus on creating a healthy diet, and find fun ways to exercise that you enjoy and can fit into your schedule, and your mental beliefs will help you reach your weight loss goals faster.

Video: Absolute Hot Yoga Workout

This full-length hot yoga workout moves you through 50 yoga poses for an intense, full-body yoga workout. Hot, or Bikram yoga is typically performed in a heated room. This warms your muscles, detoxifies your body, and increases the flexibility and weight-loss benefits of yoga. If you do not have access to a heated room, you may also perform this workout at regular room temperature.

This fast-paced workout is performed using only a yoga mat, so no special equipment is needed. Detailed instruction is given along with the demonstration.

Get ready to sweat and let's work out!

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The Benefits of Bikram (Hot) Yoga

Bikram yoga is performed in a room where the temperature can range from 35C to 45C. The main purpose for the heat is to warm up your muscles quickly. Although there are some controversies surrounding this form of yoga because of its intensity, we can't deny the fact that it offers a multitude of benefits. If you have dehydration problems, heart disease or any health concern related to heat, you may want to check with your doctor before trying Bikram yoga.

Here are the most notable benefits of Bikram or "hot" yoga:

-Weight Loss

Many practitioners of Bikram yoga do it because they want to shed pounds. The exercises will help improve your digestive system and increase your metabolism. Bikram is a great form of exercise that will turn fat into muscle as you increase strength and develop muscle tone. For each session, you can burn anywhere between 500 and 1000 calories. The harder you work the more calories you are going to burn. And since this exercise works your cardiovascular system, you are going to lose more weight. Some people say that they have seen and felt immediate results. You may also notice that you have less cravings and it will be natural for you to make smarter food choices.

-Back Pain

Bikram Yoga (Photo credit: Wikipedia)

Yoga in general helps prevent and reduce back pain. The series of poses in Bikram yoga are created to work the spine in every direction. This will result in a healthy spine and a healthy nervous system. Doing hot yoga also helps with headaches, scoliosis, stiff necks and herniated disks. If you are suffering from chronic back pain, make sure you tell your instructor so they can modify the poses if necessary.

-Stress Relief

The 26 postures involved in Bikram yoga plus the two breathing exercises will allow you to feel a sense of balance. During a full 90-minute program, you may start to feel that you are in a different world. You will achieve a calm state of mind. Regular practice can lower your cortisol levels, reduce stress and increase mental alertness.

-Glowing Skin

Practicing Bikram yoga may also make your skin brighter and softer. This is due to the fact that the heat will allow you to flush out toxins from your body. As you sweat, your pores will open and natural oils will be released through the pores. This will purify and help improve your skin's elasticity.

-Anti Aging

If you've ever wondered why some people who practice yoga seem to be ageless, Bikram yoga does amazing things to the mind and body. It keeps the body muscles, bones and tissues in your body strong and healthy, and may even help improve immunity to disease.

Yoga is an excellent form of exercise, and if you're ready for a challenge and an intense yoga workout, Bikram yoga may be a good form to try.

Video: 10-Minute High Intensity Interval Cardio Workout

This short but challenging interval cardio workout is done in 10, 20, and 30-second intervals to give you a  maximum intensity workout in a minimum period of time. These calisthenics give your whole body a vigorous workout, with periods of rest in between to benefit your muscles, your heart, and your metabolism.

No equipment is necessary - this is a full body-weight workout. It only takes 10 minutes, so no excuses! Get moving, and get that blood pumping!

Pyramid HIIT Workout - Intense Interval Cardio Challenge
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How Your Dog Helps You Stay Fit

Hello and welcome back! I'm so sorry we couldn't post your weekly workouts for the past couple of weeks. My husband and I moved into our new house, and had some trouble getting our internet service set up. Luckily we are good to go now, and back with some more great exercise tips for you this week! Since I'm now living with a dog full-time, I thought it would be a good time to remind you of all the great ways your dog can help you stay in shape.

When it comes to fitness, we could all benefit from having an accountability partner. Motivation is an excellent tool to have as well. However, sometimes friends and family members are too busy to help us keep our goals, much less reach them.

This is where our furry friends come in handy. Having a pet is a sure-fire way to help us stay fit. If you have a dog, there is no better way to keep fit than by incorporating your dog’s needs with your own.

There are several ways you can stay fit with a furry friend.

The Power of Walking

Cover of Dogs

Of course, it is common sense that walking your dog for business as well as pleasure is necessary. However, you can spice things up a bit by walking you dog the power walking way.

Start off slowly, allowing your dog to sniff and smell along the way and then pick up the pace. Power walking is a great way for you to increase your cardio as well as give your dog a bit of a workout too.

Walking along the boardwalk is a great way to get some exercise in while taking in the scenery, too. A power walk along the beach is a great workout for you and your dog, as it works out your leg muscles. Walking along the beach is more difficult and you will receive a better workout.

Bring the Frisbee

Dogs love to play Frisbee. Take your dog to the beach and throw the Frisbee around having him catch it. You can chase him a little bit until you command him to stop. Playing Frisbee will give you a good cardio workout while you are at it.

Swim Time

Most dogs love the water and what better way for both of you to get into shape than to hit the beach. Have a good swim alongside your dog for a great workout. Swimming in your pool and doing some laps is a great way to use the buddy system. They do not call a dog man’s best friend for no reason.

Hit the Trails

Jogging is one of the best ways to incorporate exercise and fitness into your daily routine and your dog can help you with this. Jogging through trails that are a little hilly will give both you and your furry friend a great workout and a fresh mindset as well.

Jogging in the woods and on trails gives you and your pet a connection with nature and when you are connected, you feel fit and healthy!