I got the idea from steel back your health.
This idea that diet is more effective for weight loss than exercise is because 80% of our health is on nutrition. And 20% is on exercise.
Obesity rates are rising in the world today. According to CBS News, 2 billion people are now overweight. Now the highest obesity rates are in the Middle East and North Africa with 60-65% of their population being overweight. Diabetes is on the rise and we believe in preventative health. Other chronic diseases are on the rise such as cardiovascular disease and heart disease among others.
We are what we eat. In ancient times people used to eat just fruits, grains and meats. These were foods for survival. Nowadays we eat whatever is in the convenience store and we don’t eat many vegetables.
The modern diet is full of processed foods that we eat all the time. Think sugar, deep-fried foods, etc. These foods are addicting so people don’t just stop at one. Carbohydrates and added sugars raise our blood sugars up and trigger a release of the hormone called Insulin. Hence this is why type 1 and 2 diabetes are on the rise. We tend to also drink more alcohol and coffee rather than water. They dehydrate us rather than hydrate us. We don’t move a lot. In fact, we are more sedentary with cars and office jobs. This is why we are getting sicker and sicker.
We do however need our fats. They help our hormones to survive. But they need to be the healthy ones, aka the Meditteranean diet where olive oil and salad is king. As well as fish. If we feed the body good fats then you’ll train it to become fat adapted. But if you keep giving it processed foods and the high-fat foods, the body will not have access to the fat stores and you’ll end up gaining weight
Protein and good fats keeps us fuller for longer.
Exercise is not efficient for losing weight
You cannot out-exercise a bad diet. You have to want to change your diet in order to lose weight. People think that after an exercise you can eat all the calories that you have burnt. This is exacerbated by the fact that we now own Garmins and Fitbits which counts your steps, so people think well done for getting there. This is so not true. If you eat all the calories you have burnt you won’t lose weight. You need to have a small deficit to lose weight. You do have to eat something but it should be nutritious rather than calorie-dense.
A little bit of cardio each week helps so long as you are doing some resistance training too. We should be aiming for 150 mins of intense exercise each week. Cardio can be things like going for a run or spin cycle.
In the long run, nutrition wins. But you can also do some exercise to help you lose the weight along the way as resistance training will help you get there. Resistance training is weight training. Resistance training helps you to put on muscle which will help burn calories and raise the Basal Metabolic Rate.