All your "incoming calories" come from the foods and beverages you consume, but only a portion of your "outgoing calories" are lost through exercise.
Every January one of your New Year's resolutions is to lose weight. If you want to achieve this, there is something you should know: diet is much more important than exercise but much more.
"It couldn't be more true. Basically, what I always say is that what you leave out of your diet is much more important than the amount of exercise.
This means that all your "incoming calories" come from the foods and beverages you eat, but only a portion of your "outgoing calories" are lost through exercise.
1. The basal metabolic rate, the amount of energy needed to keep your body functioning (pumping blood, breathing lungs, brain function).
2. The breakdown of food, scientifically called "diet-induced thermogenesis," "specific dynamic action," or the "thermal effect of food.
3. The physical activity.
"An important distinction here is that this issue includes all physical activity: walking, typing, moving, and formal exercise. So, if the total energy expenditure of physical activity is 10-30%, exercise is a subset of that amount.
"The average person (we are not talking about professional athletes) burns 5 to 15% of their daily calories through exercise. This is not a small thing, but it does not compare at all with food intake, which represents 100% of the body's energy intake".
What's more, as anyone who has ever exercised knows, exercise increases appetite, and that can sabotage even the best intentions.
According to calculations made by the Harvard Medical School, a person weighing 84 kilos burns 200 calories in 30 minutes of walking at about six kilometers per hour. And you can easily undo all that hard work by eating four chocolate chip cookies, a scoop and a half of ice cream, or less than two glasses of wine.
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