Settling the diet vs. exercise debate
CENTER CITY (WPVI) -- It's a common question: If you are trying to lose weight, which is more important - diet or exercise?
If you're doing double workout sessions a day, but the scale isn't moving, better check what's on your plate.
Experts, and many everyday people who have lost weight will tell you, pounds are lost in the kitchen.
But that doesn't mean you should skip the gym all-together.
Squats, planks and knee-ups will all help strengthen your bones, build muscle and boost metabolism and your mood.
But when it comes to losing weight, Juliet Burgh of Unite Fitness Studios says you can't out-exercise a poor diet.
"Really any kind of weight loss, fat loss especially is going to be coming through proper nutrition," Burgh says.
"You can even not work out as much."
The average woman burns anywhere from 400 to 600 calories during an hour-long intense workout.
Which can also spark cravings.
And if you reward yourself with food, especially junk food -
"If you think about it two big cookies, that's your workout right there in calories," Burgh said.
But if you're eating a balanced diet, with fresh, healthy, unprocessed foods: lots of vegetables, lean meats and healthy fats, and cutting down on added sugar, you will see results.
"And small changes are going to lead to big results with the nutrition. It doesn't have to be a huge dietary overhaul," Burgh notes.
But that doesn't mean you should give up on working out.
If you want to lose weight, Burgh says hitting the gym 3 to 5 days a week should be plenty.
And interval training is best.
"So a combination of cardio and strength training and for a lot of my ladies, don't be afraid to really lift weights - the heavy ones that you will feel and be sore from - that's important," she says enthusiastically.
As we said, strength training has many health benefits, and if you don't over-do it, it shouldn't spark cravings.
But overall, putting more focus on healthy eating will help most people lose weight.
There is one exception to the rule.
If you hit a plateau, change your workout, to help get the scale going down again.
But make sure your diet is already healthy.
For more information on Unite Fitness:
