Balancing your diet and workout plan

It is said that if your goal is to lose weight and get into shape, you must remember the 80/20 rule.

Weight loss is 80% in the kitchen and 20% in the gym.


In other words, one must take care and watch what they are eating or your hard work and efforts from the gym will be wasted time. If you require a bit more inspiration for keeping your diet on track, here’s a look at how combining healthy diet and exercise are the perfect match for creating your dream body.

Getting back to basics

The health and wellness field is filled with so many weight loss fads and theories, leaving many dieters very confused and unable to understand the fundamentals of nutrition. Sometimes it really helps to go back to basics when devising your strategy for the months ahead.

While there are many ways to go about it, the basic science of weight loss is burning more calories through exercise than you consume in your day-to-day diet.

Finding the balance between exercise and diet really is a personal experience. Especially for the extremely fit and active people, increasing your exercise rate is often a lot more simple and rewarding than cutting out huge amounts of food.

Getting smart with calories

If you’re new to dieting, calorie counting can seem a little overwhelming. When preparing your own meals knowing the total calories and the macro-nutrient breakdown can be a little tricky.

The best thing to do is start by following calorie controlled recipes and meal plans. There are a huge variety of diet friendly recipes available in cook books and online. While the number of calories you consume in a day will vary based on how active you are; a standard weight loss diet for women usually starts at around 1400 calories and men may need to consume a few hundred more.

Getting active

Yes, you can lose weight by cutting your daily caloric intake but  for balanced and long-term weight loss a healthy exercise plan is a must. Not only will this accelerate your weight loss, it’ll also assist with overall toning and sculpting.

It’s important to find a good balance between cardiovascular exercise- like running and cycling- with toning and strength workouts like weights and boot camp classes. You may not always have time to hit the gym but don’t forget to factor in the calories we burn in our busy day-to-day lives.

Housework is a great example of how mundane tasks can become a workout, with tasks like hoovering for an hour burning 190 calories while washing a car can burn 230 calories.

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When is the Right Time to Exercise?

There are some studies that show exercising between 2 p.m. and 6 p.m. when your body is warmed up is optimal, however most experts agree that whatever works with your schedule is always best.

Are you an early riser?

Mornings are ideal for those with busy careers or social calendars and unable to fit in a workout later in the day or evening. If you choose to exercise in the morning, it is advised to eat a small, easily digestible breakfast like oatmeal, yoghurt or fruit to refuel your body.

Not a morning person?

Fitting in a lunchtime gym session or after-work exercise regimen may work better for you. If you do workout in the evening, some people enjoy a more calm exercise like yoga or swimming since exercising too close to bedtime may disrupt sleep for some people.

Got a Plan?

If you belong to a gym, take advantage of a fitness evaluation with a trainer at your gym. Many health clubs offer these sessions for free  and they can be a great way to get started with a new exercise plan  whether you wish to begin working out regularly, lose 10 pounds, or train for a marathon.

Not sure what your goal is? A fitness trainer can help you identify and set a realistic goal to work towards. Having a purpose will motivate you to stick to a fitness regimen.

If it’s in your budget, hiring a personal a trainer can boost your overall fitness. A good trainer teaches you about your body and how to use it properly. Your trainer should demonstrate proper form as well as motivate and encourage you to do your best on any given day — in and out of the gym.

So pairing your diet and workout plan is the 1-2 punch towards a healthy fit life and body!

Read more from WatchFit Expert Tammie Zainc

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Pollyanna Hale Health and Lifestyle coaches
Lost 13 Kg in Total
Mel, 32y Location: London, United Kingdom Working with Pollyanna changed everything. I lost 13kg, got toned and have more energy than ever! Get same results!


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Lost 45 Kg in Total
Chris, 50y Location: London, United Kingdom Lost 45kg after the age of 50 and now competes and wins physique competitions and runs marathons Check our weight loss plans