The internet is full of resources about many different diets, from low carb diets to keto diets and banting. All of these diets require you to change what you eat, eat less, or even stop eating at certain times, as with intermittent fasting. But to get the best results out of a diet, you need to exercise.
How do you exercise if you don’t have the energy to do it and if your stomach is asking for more food? It is important to note that exercising under normal circumstances versus while you are on a diet are very different and it is most important is to not overexert yourself at any time while exercising, especially when dieting.
Diet and exercise
If you want to lose weight and, more importantly, keep the weight off, you will need to get into a new eating lifestyle. Quick diets work for quick weight loss but the long-term benefits are debatable.
Further, and even more importantly, you need to exercise. You might not like this in the beginning but it is habit-forming, and you must do the right kind of exercise for your lifestyle, body type, and ultimate goal.
Diet and exercise seem like two very bad words, but it just means eating healthier and being more physically active. A lot of people focus very sternly on the healthy eating part of weight loss, but the exercise part is just as important.
Everyday work around the house, like making the bed, working in the garden and vacuuming the carpet are all forms of physical activity that burn calories. Exercise, on the other hand, is structured physical activity that you do regularly to achieve a specific goal.
Whether you decide to just be physically active in the house or do structured exercise, you have to do it regularly. See if you can aim for at least 150 minutes of moderate physical activity per week.
However, if you decide on a rigorous exercise routine, try not to do more than 75 minutes a day, as to not overexert yourself. Just remember that losing weight will need more physical activity than just maintaining your current weight.
Can you exercise while on a fast?
If you are trying intermittent fasting (IF) or if you are fasting for other reasons – be it religious or meditational – you still need your exercise. However, there are certain things you need to take into consideration in this case.
Research has shown that exercising while you are fasting affects your muscle biochemistry differently. It can also affect your metabolism, linking to insulin sensitivity, and you may struggle to control your blood sugar.
Positive results have also shown it beneficial to exercise right after you eat so that you get your activity in before digestion and absorption happens. This technique is especially good for people suffering from type 2 diabetes and metabolic syndrome.
The upside to exercising while fasting is that the stored carbs in your body, known as glycogen, are depleted and your body should start burning fat when you’re working out on an empty stomach.
So, this sounds like a great win, but before you just jump up off your couch, there is a negative side. When you exercise on a diet or intermittent fasting, there is a chance that your body will start breaking down muscle for protein fuel. You are also more likely to be too tired to work out. That is why you need to balance your diet and your physical activity well so that you can get the most out of it and achieve your goal.