Intro: Here we answer the age-old question of what is best to lose weight… dieting or exercising. Let’s find out with Dt Shivani Kandwal, acclaimed Dietician, Nutritionist and a Coach.
While most of us find it hard to maintain ideal weight, we do give diets or workouts a try. In our hectic daily routines, we try and make time for one of the two, rarely for both. We have Ms Shivani Kandwal, acclaimed Dietician, Nutritionist and a Coach in New Delhi, talking about which is better, weight loss diet or exercising, and how we can include them in our lifestyles for long lasting benefits.
Question: Is diet alone sufficient to lose weight?
Shivani Kandwal: No, it’s always about changing the lifestyle. A ratio between diet and exercise is necessary.
Q: Does dieting means restriction of calorie-intake?
Shivani Kandwal: Dieting does not mean restrictions on eating, rather it is about eating right, eating in sufficient quantity and eating at right times. The main reason of dieting is to take care of protein, minerals and micronutrients intake.
Q: What is the difference between cardio and weight training?
Shivani Kandwal: under cardio the main exercise impact is on the heart and respective heartrate. Examples are swimming, treadmill or road running, cycling, etc. On the other hand, weight training impacts the muscles by putting strain on them, making them more toned and gain in strength in the process. Examples are bench-press, shoulder-press, biceps curls, squats, etc.
Q: What is better for weight loss, cardio or weight training?
Shivani Kandwal: A combination of both is suggested for weight loss because losing weight by only doing cardio can have side effects on body in the near future. A combination is made person-to-person according to their body weight and their fitness goals. Just walking or jogging alone cannot help one lose weight.
Q: What are pre workout and post workout meals?
Shivani Kandwal: Pre workout meals are required for a certain amount of energy to power one through the workout. For example carbohydrates, but not fats and protein. A post workout meal requires protein per gram of your body weight to repair damaged muscle tissue and to make them more toned. For example eggs are the best source of post workout meal excellent protein source. Water intake is required as and when you urge for water. Keep in mind that the water intake should be in small sips.
Q: What is the best time for a workout and how much workout is enough to lose weight?
Shivani Kandwal: Time of workout varies from person to person. A person must himself or herself decide what time suits his/her body. When resting heartrate is high would be the most effective time for your workout.
Q: What is the use of protein? Is it safe for consumption?
Shivani Kandwal: Protein intake as supplements are necessary for reducing muscle soreness, which should be used only as support. Protein is used because we are unable to intake appropriate amount of protein in the day as our body requires.
Q: What are high impact and low impact workouts?
Shivani Kandwal: High impact workouts are the ones where both of our legs are in air at the same time. Example of it is Jumping Jacks, which provide quicker results but they are comparatively tougher for beginners. On the other hand, low impact workouts are workout where at least one leg is on the ground. For example yoga or walking. According to specialists, intermittent fasting or any other type of fasting must not be done right before a high impact workout.
Q: Do food supplements have side effects?
Shivani Kandwal: Anything taken under control while keeping an eye on the quantity is necessary. Same is true for supplements too. You must consult a qualified trainer before starting consumption of supplements.
Q: If an adolescent starts exercising, does his/her height start slowing down?
Shivani Kandwal: Height of a person fairly depends on the person’s genes. The average height increasing expectancy is till 21 years, which will work on its own. There must be a little limitation to be taken care of for adolescents.
Q: How can we tone our bodies?
Shivani Kandwal: Yoga is the most effective in case you are looking for toning of the body rather than weight loss. Only doing cardio will make your body saggy in the future, so taking enough protein (through diet or supplement, as the case may be) is necessary and so is strength training.
Important point: Muscle can never turn into fat or vice-versa.