What is the ratio of diet and exercise for cutting fat
Boxing987
Posts: 143 Member
I have heard its 80% diet 20% exercise, what do you all think?
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Replies
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I think 99% diet, 1% exercise. Maybe even 100% diet, 0% exercise if a working out makes you hungry.
Exercise can help you maintain your weight but for weight loss it isn't particularly helpful. It takes an enormous amount of work to burn off a meaningful number of calories. And you have to hope it doesn't make you hungry afterwards because you'll wipe out all the work with that granola bar or smoothie.
It's more efficient to limit calories.0 -
Exercise is for fitness and wellbeing. Monitoring food intake is for weight loss. Both work together.0
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I think 99% diet, 1% exercise. Maybe even 100% diet, 0% exercise if a working out makes you hungry.
Exercise can help you maintain your weight but for weight loss it isn't particularly helpful. It takes an enormous amount of work to burn off a meaningful number of calories. And you have to hope it doesn't make you hungry afterwards because you'll wipe out all the work with that granola bar or smoothie.
It's more efficient to limit calories.
I must say, I have to disagree here.
In my experience, a good mix of cardio and resistance can make a HUGE difference to a fat loss program. I would however agree that cutting down calories, eating the right foods, and limiting sugar and carb intake to sensible amounts is STEP ONE.
STEP TWO, is adding an exercise regime to supplement this.
Percentages? I'm on a 50/50 diet and exercise regime. Both as important as the other. But that's just me squire. Good luck!0 -
Of course sir!
I know a lot of people that don't do Cardio and lose a shed load of fat. And, also, a lot of people that don't do resistance and still lose. It can be done any of the 3 ways. No cardio, no resistance or even none of either.
Personally, 500cals a day out from a mixture of high intensity and low intensity cardio has helped me no end. I mean, that's a lb of fat right there if you still eat right.0 -
For me its about 2 parts diet, 1 part exercise. That's with just walking for me, and with my current goal of losing 1.5lbs per week, it breaks down to cutting about 500 calories from what I eat, and getting 250 calories worth from exercise. I think there's a natural ceiling on how much you can cut from your diet, as well as an upper limit on how much you can reasonably work out regularly, so they go hand in hand for me. Also I don't think I could sustain losing weight with just only diet or only exercise, as I find each provide a nice distraction from each other when needed
I think if I did some resistance training and some sprinting, which I'm looking to add next, I would probably accord diet & exercise a 60/40 split for me. 0 -
I say 90% diet and 10% exercise. It's true that exercise itself doesn't burn a ton of calories but you get and afterburn: after a workout your metabolic rate is elevated for a few hours. Cutting calories alone works for weight loss but exercising will give you an advantage.0
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I heard its 80 % diet 20% exercise too!!
That's be honest.........You are what you eat!!!!!!!!!
You could be in the gym for hours, but if you eating loads, and loads of rubbish?? Whats the point.
Just eat less food, more healthier & move more : )0 -
I have been going for just over two weeks now, and I am focusing on keeping my net calories under 1870 per day (with some form of cardio everyday). This last week I lost just about 4 lbs ... do you think that's too much ? too extreme? I have a fair bit to lose, so it's a great motivator ... but obviously I don't wanna do anything dangerous either ... any thoughts ?0
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Honestly, fat loss is 100% diet. You cannot lose fat unless you are in a deficit. Exercise is for several things; health, muscle retention (resistance training and protein play a role in this), maintaining metabolic functions, increasing the amount of food you can eat, etc..0
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fat loss is about diet...totally. It doesn't matter the exercise if you are not in a deficit you won't lose...
Exercise is for health...it helps maintain muscle mass, helps get your heart and lungs in shape and it can increase your deficit but it's not required.0 -
I heard its 80 % diet 20% exercise too!!
That's be honest.........You are what you eat!!!!!!!!!
You could be in the gym for hours, but if you eating loads, and loads of rubbish?? Whats the point.
Just eat less food, more healthier & move more : )
Completely agree!0 -
I think your combo of 80 20 sounds right. I have dieted without exercise before and was not able to sustain my loss or lose as much as I wanted. With exercise, I can eat a little more or help to cancel out a bad day (if I am thinking of my loss goals in a weekly frame instead of a daily one), and my figure has benefited for sure. I work out on average of seven hours a week with a combo of cardio and strength training. Being able to eat more because I exercise is a definite plus. I could NEVER survive on 1280 cals a day for an extended amount of time, so exercise allows me to eat at a sustainable calorie limit for me (about 1500). As far as being more hungry from working out, I have learned to split my meal so I can eat light before AND after a workout.0
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It's 100% live a healthy lifestyle. Eat consciously. Exercise, including some cardio and resistance exercises. Feel better. You'll lose fat.0
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Your body fat % is 100% diet
The amount of muscle you have is 100% exercise
You can't have a low body fat percentage without eating at a deficit. I think to be healthy you should split your macros up somewhat evenly so that you don't leave out fats, proteins, or carbs.
You can't gain or have muscle without some sort of physical activity that requires muscle....which all physical activity does.0 -
I would have to disagree with you here. It's not going to make a HUGE difference. Cardio will help increase your deficit but it's not a necessity. Many people, including myself, never do cardio. And we're doing just fine.I think 99% diet, 1% exercise. Maybe even 100% diet, 0% exercise if a working out makes you hungry.
Exercise can help you maintain your weight but for weight loss it isn't particularly helpful. It takes an enormous amount of work to burn off a meaningful number of calories. And you have to hope it doesn't make you hungry afterwards because you'll wipe out all the work with that granola bar or smoothie.
It's more efficient to limit calories.
I must say, I have to disagree here.
In my experience, a good mix of cardio and resistance can make a HUGE difference to a fat loss program. I would however agree that cutting down calories, eating the right foods, and limiting sugar and carb intake to sensible amounts is STEP ONE.
STEP TWO, is adding an exercise regime to supplement this.
Percentages? I'm on a 50/50 diet and exercise regime. Both as important as the other. But that's just me squire. Good luck!
Eating the right foods? What does that even mean? I can guarantee you that you wouldn't think I eat the right foods. There are no wrong and right foods.
Sugar and carbs don't need to be limited. Fat and protein have minimums which is the reason why carbs get reduced, that's the only macro left. But it doesn't have to be limited.
Agreed, cardio is not required at all and carb intake is only relevant after your minimum protein and fats have been established. I have cut weight on high protein/low carb and realistic protein/high carbs, in my honest opinion, unless you are cutting weight to step on stage or just want to be miserable... there is no reason to reduce carbs to anything other than the minimum required for a 500 calorie deficit after establishing minimum protein and fat. Increasing protein to cut carbs down is ridiculous as the excess protein is just converted to glucose and stored as fat anyways.0 -
I think 99% diet, 1% exercise. Maybe even 100% diet, 0% exercise if a working out makes you hungry.
Exercise can help you maintain your weight but for weight loss it isn't particularly helpful. It takes an enormous amount of work to burn off a meaningful number of calories. And you have to hope it doesn't make you hungry afterwards because you'll wipe out all the work with that granola bar or smoothie.
It's more efficient to limit calories.
Losing weight is 100% based on a caloric deficit (can be 100% diet) losing fat is a little different, as you should partake in a heavy lifting progressive overload strength training program. the reason for this is that the strength training helps ensure you keep the muscle you already have meaning your weight loss will come from mostly fat, instead of fat and lean mass.0 -
If you have a good amount to lose and you are just starting, you will lose more initially. I think this is OK. You can up your calories a little so your diet will be more sustainable over time if you need to.I have been going for just over two weeks now, and I am focusing on keeping my net calories under 1870 per day (with some form of cardio everyday). This last week I lost just about 4 lbs ... do you think that's too much ? too extreme? I have a fair bit to lose, so it's a great motivator ... but obviously I don't wanna do anything dangerous either ... any thoughts ?0 -
Think it depends where you are starting from.
If you are morbidly obese then almost 100% diet.
Perhaps 90/10 if you are obese, 80/20 overweight.
If you are recomping (maintaining weight but changing body composition) then I'd say it was 50/50.0 -
The percentage will not matter if your body is not in a calorie deficiency state through diet, exercise, or a combination of both.0
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Cutting fat is dictated by a calorie deficit.
You can create a calorie deficit by either:
1) diet alone
2) exercise alone
3) a combination of diet and exercise
Which one you opt for depends on your preferences and can change over time.
Most people opt for 3 as it does not require as big a reduction on food as 1) or large amounts of exercise like 2).0 -
Thanks!0
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Funny... I was just analyzing what I was doing wrong on the program. I have at least 50lbs to lose. The program allots me 1250 calories a day. I am increasingly making smart choices, eating more veggies, cutting carbs, watching nutrients, drinking water, etc. But, by bedtime, I am still quite hungry, with no calories left. This morning, I went on this board to find success stories. I started clicking on the "my diary" for some of the members and found that for them, why they get to eat more food and still be successful, the key appears to be exercise.
So for me, I am guessing my next step is to get moving. I can cut calories and be miserable, I can sit at a desk all day and eat rabbit food... and still not lose weight. What is missing for me is exercise... I have got to move! Yes, we must fill our tanks with healthy food, avoid over eating, and focus on nutrition. But, at least for me, if I don't move... I won't lose.
Personally, I'm estimating that it must be 50/50 diet:exercise.0 -
Body fat percentage = 100% Diet
Lean mass quantity = 100% Exercise
/thread0 -
I don't think there is one answer for everyone.
If a person is eating at their maintenance and adds in an hour walk everyday, they will be in a deficit and lose. If they cut 250 cals everyday, but don't walk, they will be in a deficit and lose.
You have to be in a deficit to lose, period. Being in one can make you hungry no matter if it's due to diet or exercise.0 -
This is a simple question. Here is your answer:
Easy Peasy
Now go Git Er Dun!0 -
100% effort to both. /thread0
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Very true!I don't think there is one answer for everyone.
If a person is eating at their maintenance and adds in an hour walk everyday, they will be in a deficit and lose. If they cut 250 cals everyday, but don't walk, they will be in a deficit and lose.
You have to be in a deficit to lose, period. Being in one can make you hungry no matter if it's due to diet or exercise. 0 -
right now, for me its 50/50 with diet and exercise. but i'm still fat as ****, so maybe I have to revaluate0
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Body fat percentage = 100% Diet
Lean mass quantity = 100% Exercise
/thread
Not really, weight loss 100% from deficit, not necessary fat loss or BF%, as BF% lowering helps with strength training, and
Lean mass has a lot to do with diet, small deficit and adequate protein while lifting will maintain lean mass, to build mass caloric surplus, so diet is very important with lean mass0 -
True...Body fat percentage = 100% Diet
Lean mass quantity = 100% Exercise
/thread
Not really weight loss 100% from deficit, not necessarly fat loss, and
Lean mass has a lot to do with diet, small deficit and adequate protein while lifting will maintain lean mass, to build mass caloric surplus, so diet is very important with lean mass
Still believe that your body composition is 100% due to your diet but you're right, your lean mass depends on diet and exercise.
I'll confuse myself with goofy math here to figure out what percentage is what when it comes to lean body mass.
I spend 1hr in the gym so that goes to exercise. I spend about 12hrs eating/digesting foods each day so that goes to diet. I sleep 8hrs per night so i'll split that between diet (cuz my body recovers) and exercise (recovering burns calories). I'm awake 16hrs a day although only active about 5 so i'll put 5 for exercise and 11 for diet. Roughly this leaves me with 10hrs of exercise vs 32hrs of diet daily...so...
I now believe that lean body mass is 69% diet and 31% exercise.0
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