{"id":3924,"date":"2022-03-08T18:26:35","date_gmt":"2022-03-08T18:26:35","guid":{"rendered":"https:\/\/blog.metrobrazil.com\/en\/?p=3924"},"modified":"2025-06-13T06:38:01","modified_gmt":"2025-06-13T06:38:01","slug":"exercise-or-diet-best-weight-loss-technique","status":"publish","type":"post","link":"https:\/\/blog.metrobrazil.com\/en\/exercise-or-diet-best-weight-loss-technique\/","title":{"rendered":"Exercise or Diet &#8211; Best Weight Loss Technique"},"content":{"rendered":"<div class=\"sws_supernormalaction\"><button on=\"tap:superwebshare-lightbox\" class=\"superwebshare_normal_button1 superwebshare-button-lg superwebshare-button-default superwebshare_prompt superwebshare_button_svg\" style=\"color:#ffffff;background-color: #0a0000;\" ><svg xmlns=\"http:\/\/www.w3.org\/2000\/svg\" class=\"superwebshare-svg\"  fill=\"currentColor\" viewBox=\"0 0 1000 1000\" stroke=\"currentColor\" stroke-width=\"0\"><path stroke-linecap=\"round\" stroke-linejoin=\"round\" d=\"M789.86,323.67c91.79,0,164.25-72.46,164.25-164.25S881.64,0,789.86,0S625.6,72.46,625.6,164.25c0,4.83,0,14.49,0,24.15L306.76,371.98c-24.15-24.15-57.97-33.82-96.62-33.82c-91.79,0-164.25,72.46-164.25,164.25s72.46,164.25,164.25,164.25c38.65,0,72.46-14.49,96.62-33.82L625.6,821.26c0,9.66,0,14.49,0,19.32c0,86.96,72.46,159.42,159.42,159.42s159.42-72.46,159.42-159.42s-67.63-159.42-154.59-159.42c-33.82,0-67.63,9.66-96.62,33.82L374.4,526.57c0-9.66,0-19.32,0-24.15s0-14.49,0-24.15l318.84-188.41C717.39,314.01,751.21,323.67,789.86,323.67z\" \/><\/svg><span>Share<\/span><\/button><\/div>\n<p>There are many techniques that promise to be super effective when it comes to weight loss. From crazy diets, until plastic surgery. But the most recommended are also the most classic methods: healthy diet and exercising.<\/p>\n\n\n\n<p>But between these two, which one is the most effective? Can we have results if we don\u2019t exercise but keep a healthy diet? Or then, eat whatever we want but workout to burn the calories? Well, if you ever had this kind of doubt, this article is here to answer you!<\/p>\n\n\n\n<p><\/p>\n\n\n\n<h2 class=\"wp-block-heading\" id=\"h-the-importance-of-having-a-balanced-diet\"><strong>The importance of having a balanced diet<\/strong><\/h2>\n\n\n\n<figure class=\"wp-block-image size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"1024\" height=\"686\" src=\"https:\/\/blog.metrobrazil.com\/en\/wp-content\/uploads\/sites\/3\/2020\/10\/Healthy-Diet-1024x686.jpg\" alt=\"\" class=\"wp-image-320\" srcset=\"https:\/\/blog.metrobrazil.com\/en\/wp-content\/uploads\/sites\/3\/2020\/10\/Healthy-Diet-1024x686.jpg 1024w, https:\/\/blog.metrobrazil.com\/en\/wp-content\/uploads\/sites\/3\/2020\/10\/Healthy-Diet-300x201.jpg 300w, https:\/\/blog.metrobrazil.com\/en\/wp-content\/uploads\/sites\/3\/2020\/10\/Healthy-Diet-768x514.jpg 768w, https:\/\/blog.metrobrazil.com\/en\/wp-content\/uploads\/sites\/3\/2020\/10\/Healthy-Diet.jpg 1239w\" sizes=\"auto, (max-width: 1024px) 100vw, 1024px\" \/><\/figure>\n\n\n\n<p>Eating healthy improves your quality of life in all aspects. A rich diet is good for your health and improves the functioning of the whole body. We all know this, but beyond it, it boosts your mood and makes you have more energy.<br><span class=\"footnote_referrer\"><a role=\"button\" tabindex=\"0\" onclick=\"footnote_moveToReference_3924_1('footnote_plugin_reference_3924_1_1');\" onkeypress=\"footnote_moveToReference_3924_1('footnote_plugin_reference_3924_1_1');\" ><sup id=\"footnote_plugin_tooltip_3924_1_1\" class=\"footnote_plugin_tooltip_text\">[1]<\/sup><\/a><span id=\"footnote_plugin_tooltip_text_3924_1_1\" class=\"footnote_tooltip\"><a href=\"https:\/\/www.narayanahealth.org\/blog\/importance-of-balanced-diet-for-a-healthy-lifestyle\/\"><span class=\"footnote_url_wrap\">https:\/\/www.narayanahealth.org\/blog\/importance-of-balanced-diet-for-a-healthy-lifestyle\/<\/span><\/a><\/span><\/span><script type=\"text\/javascript\"> jQuery('#footnote_plugin_tooltip_3924_1_1').tooltip({ tip: '#footnote_plugin_tooltip_text_3924_1_1', tipClass: 'footnote_tooltip', effect: 'fade', predelay: 0, fadeInSpeed: 200, delay: 400, fadeOutSpeed: 200, position: 'top center', relative: true, offset: [-7, 0], });<\/script><\/p>\n\n\n\n<p><\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><strong>The importance of exercises<\/strong><\/h2>\n\n\n\n<p>Exercising works in a different way than a healthy diet, but is just as beneficial for your health. Exercises help you to maintain a healthy weight, strengthen the muscles, enhance the immune system and prevent several diseases.<\/p>\n\n\n\n<p><span class=\"footnote_referrer\"><a role=\"button\" tabindex=\"0\" onclick=\"footnote_moveToReference_3924_1('footnote_plugin_reference_3924_1_2');\" onkeypress=\"footnote_moveToReference_3924_1('footnote_plugin_reference_3924_1_2');\" ><sup id=\"footnote_plugin_tooltip_3924_1_2\" class=\"footnote_plugin_tooltip_text\">[2]<\/sup><\/a><span id=\"footnote_plugin_tooltip_text_3924_1_2\" class=\"footnote_tooltip\"><a href=\"https:\/\/www.skillsyouneed.com\/ps\/exercise.html\"><span class=\"footnote_url_wrap\">https:\/\/www.skillsyouneed.com\/ps\/exercise.html<\/span><\/a><\/span><\/span><script type=\"text\/javascript\"> jQuery('#footnote_plugin_tooltip_3924_1_2').tooltip({ tip: '#footnote_plugin_tooltip_text_3924_1_2', tipClass: 'footnote_tooltip', effect: 'fade', predelay: 0, fadeInSpeed: 200, delay: 400, fadeOutSpeed: 200, position: 'top center', relative: true, offset: [-7, 0], });<\/script><\/p>\n\n\n\n<p><\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><strong>Healthy diet vs. exercise<\/strong><\/h2>\n\n\n\n<p>The truth is: if you want to lose weight, and more than that, maintain a healthy lifestyle, you must do both. There is no way to run away from that. You don\u2019t have to workout like a professional athlete and you don\u2019t need to follow a super-restrictive diet, but it is important to keep an exercise routine and avoid certain types of food.<\/p>\n\n\n\n<p>One of the most famous methods to lose weight by combining diet and exercise is the 70\/30 rule. The logic is really simple: you must dedicate 70% of your effort to balanced alimentation and 30% to exercises. That results in a 100% effective weight loss routine.<\/p>\n\n\n\n<p><\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><strong>How to have <\/strong>healthy meals<\/h2>\n\n\n\n<p>A well-balanced diet comprises the following healthy food groups:&nbsp;<\/p>\n\n\n\n<ul class=\"wp-block-list\"><li>Leafy greens&nbsp;<\/li><\/ul>\n\n\n\n<ul class=\"wp-block-list\"><li>Starchy vegetables&nbsp;<\/li><\/ul>\n\n\n\n<ul class=\"wp-block-list\"><li>Legumes like beans and peas<\/li><\/ul>\n\n\n\n<ul class=\"wp-block-list\"><li>Red and orange veggies<\/li><\/ul>\n\n\n\n<ul class=\"wp-block-list\"><li>Fruits<\/li><\/ul>\n\n\n\n<ul class=\"wp-block-list\"><li>Grains like quinoa, oats and brown rice<\/li><\/ul>\n\n\n\n<ul class=\"wp-block-list\"><li>Protein sources like beef and pork, poultry, fish, beans, peas and legumes<\/li><\/ul>\n\n\n\n<ul class=\"wp-block-list\"><li>Dairy like low-fat milk, yogurt, cottage cheese and soy milk<\/li><\/ul>\n\n\n\n<p>A wide variety of meal choices should be made from each of the five food groups in the prescribed proportions. We recommend you book an appointment with a nutritionist. This professional will prescribe the best kind of diet for you.<\/p>\n\n\n\n<p><\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><strong>How often to <\/strong>workout<\/h2>\n\n\n\n<figure class=\"wp-block-image size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"750\" height=\"500\" src=\"https:\/\/blog.metrobrazil.com\/en\/wp-content\/uploads\/sites\/3\/2020\/10\/Beginner-Exercises.png\" alt=\"\" class=\"wp-image-314\" srcset=\"https:\/\/blog.metrobrazil.com\/en\/wp-content\/uploads\/sites\/3\/2020\/10\/Beginner-Exercises.png 750w, https:\/\/blog.metrobrazil.com\/en\/wp-content\/uploads\/sites\/3\/2020\/10\/Beginner-Exercises-300x200.png 300w\" sizes=\"auto, (max-width: 750px) 100vw, 750px\" \/><\/figure>\n\n\n\n<p>In general, the Department of Health and Human Services recommends that a healthy adult must exercise at least 150 minutes per week. This frequency refers to low to moderate physical activity. This time is reduced to 75 minutes per week when it comes to intense activities (or a combination of moderate and vigorous activities).<\/p>\n\n\n\n<p>The type of exercise you\u2019ll practice depends on your physical condition. Dancing, cycling, swimming and practicing yoga are examples of low impact but effective activities. We recommend you to seek a doctor: this professional will analyze precisely what is the best option of exercise for you &#8211; and the best frequency.<\/p>\n\n\n\n<p>We can affirm that balance is everything and exercises and a healthy diet compliment each other perfectly.<\/p>\n\n\n\n<p>Did you like this article? Share it with your friends and follow us on social media! Plus, don\u2019t forget to take a look at <a href=\"https:\/\/metrobrazil.com\/\">Metro Brazil\u2019s website<\/a>.<\/p>\n<div class=\"speaker-mute footnotes_reference_container\"> <div class=\"footnote_container_prepare\"><p><span role=\"button\" tabindex=\"0\" class=\"footnote_reference_container_label pointer\" onclick=\"footnote_expand_collapse_reference_container_3924_1();\">References<\/span><span role=\"button\" tabindex=\"0\" class=\"footnote_reference_container_collapse_button\" style=\"\" onclick=\"footnote_expand_collapse_reference_container_3924_1();\">[<a id=\"footnote_reference_container_collapse_button_3924_1\">+<\/a>]<\/span><\/p><\/div> <div id=\"footnote_references_container_3924_1\" style=\"display: none;\"><table class=\"footnotes_table footnote-reference-container\"><caption class=\"accessibility\">References<\/caption> <tbody> \r\n\r\n<tr class=\"footnotes_plugin_reference_row\"> <th scope=\"row\" class=\"footnote_plugin_index_combi pointer\"  onclick=\"footnote_moveToAnchor_3924_1('footnote_plugin_tooltip_3924_1_1');\"><a id=\"footnote_plugin_reference_3924_1_1\" class=\"footnote_backlink\"><span class=\"footnote_index_arrow\">&#8593;<\/span>1<\/a><\/th> <td class=\"footnote_plugin_text\"><a href=\"https:\/\/www.narayanahealth.org\/blog\/importance-of-balanced-diet-for-a-healthy-lifestyle\/\"><span class=\"footnote_url_wrap\">https:\/\/www.narayanahealth.org\/blog\/importance-of-balanced-diet-for-a-healthy-lifestyle\/<\/span><\/a><\/td><\/tr>\r\n\r\n<tr class=\"footnotes_plugin_reference_row\"> <th scope=\"row\" class=\"footnote_plugin_index_combi pointer\"  onclick=\"footnote_moveToAnchor_3924_1('footnote_plugin_tooltip_3924_1_2');\"><a id=\"footnote_plugin_reference_3924_1_2\" class=\"footnote_backlink\"><span class=\"footnote_index_arrow\">&#8593;<\/span>2<\/a><\/th> <td class=\"footnote_plugin_text\"><a href=\"https:\/\/www.skillsyouneed.com\/ps\/exercise.html\"><span class=\"footnote_url_wrap\">https:\/\/www.skillsyouneed.com\/ps\/exercise.html<\/span><\/a><\/td><\/tr>\r\n\r\n <\/tbody> <\/table> <\/div><\/div><script type=\"text\/javascript\"> function footnote_expand_reference_container_3924_1() { jQuery('#footnote_references_container_3924_1').show(); jQuery('#footnote_reference_container_collapse_button_3924_1').text('\u2212'); } function footnote_collapse_reference_container_3924_1() { jQuery('#footnote_references_container_3924_1').hide(); jQuery('#footnote_reference_container_collapse_button_3924_1').text('+'); } function footnote_expand_collapse_reference_container_3924_1() { if (jQuery('#footnote_references_container_3924_1').is(':hidden')) { footnote_expand_reference_container_3924_1(); } else { footnote_collapse_reference_container_3924_1(); } } function footnote_moveToReference_3924_1(p_str_TargetID) { footnote_expand_reference_container_3924_1(); var l_obj_Target = jQuery('#' + p_str_TargetID); if (l_obj_Target.length) { jQuery( 'html, body' ).delay( 0 ); jQuery('html, body').animate({ scrollTop: l_obj_Target.offset().top - window.innerHeight * 0.2 }, 380); } } function footnote_moveToAnchor_3924_1(p_str_TargetID) { footnote_expand_reference_container_3924_1(); var l_obj_Target = jQuery('#' + p_str_TargetID); if (l_obj_Target.length) { jQuery( 'html, body' ).delay( 0 ); jQuery('html, body').animate({ scrollTop: l_obj_Target.offset().top - window.innerHeight * 0.2 }, 380); } }<\/script>","protected":false},"excerpt":{"rendered":"<p>Share There are many techniques that promise to be super effective when it comes to weight loss. From crazy diets, until plastic surgery. But the most recommended are also the most classic methods: healthy diet and exercising. But between these two, which one is the most effective? Can we have results if we don\u2019t exercise [&hellip;]<\/p>\n","protected":false},"author":19,"featured_media":2864,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_gspb_post_css":"","_coblocks_attr":"","_coblocks_dimensions":"","_coblocks_responsive_height":"","_coblocks_accordion_ie_support":"","footnotes":""},"categories":[9],"tags":[18,13,423],"class_list":["post-3924","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-sportswear","tag-health","tag-healthy-diet","tag-workout"],"blocksy_meta":{"styles_descriptor":{"styles":{"desktop":"","tablet":"","mobile":""},"google_fonts":[],"version":6}},"yoast_head":"<!-- This site is optimized with the Yoast SEO Premium plugin v26.2 (Yoast SEO v27.3) - https:\/\/yoast.com\/product\/yoast-seo-premium-wordpress\/ -->\n<title>Exercise or Diet - Best Weight Loss Technique | METRO BRAZIL Blog<\/title>\n<meta name=\"description\" content=\"What is more effective: healthy diet or exercises? Well, if you ever had this kind of doubt, this article is here to answer you!\" \/>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/blog.metrobrazil.com\/en\/exercise-or-diet-best-weight-loss-technique\/\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Exercise or Diet - Best Weight Loss Technique\" \/>\n<meta property=\"og:description\" content=\"What is more effective: healthy diet or exercises? 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