February 8, 2017
Nutrition or Exercise?
Should I focus on nutrition changes, or exercising more?
Which is going to have a bigger impact on my health?
This is one of the top questions health professionals get when talking to clients embarking on a new journey of wellness. Many people state that a lack of time or resources makes them more inclined to try one or the other, but not both changes, when starting out. This may be a big mistake. “It’s more likely that clients will reinforce their healthy habits if they build off of one another” says Kelsea Forrester, Registered Dietitian at MIT. A client who uses all their available energy on changing their diet to their goal eating plan, may be able to sustain that change for a few weeks, but may not have the positive reinforcement of building on that success. Similarly, a client who jumps all-in to a new exercise routine may feel very good about this change. But when facing week 3 or 4 of their new plan, they might have decreased momentum. Instead, choosing a small lifestyle change in both areas is a better idea for redirecting energy towards increased health.
![Nutrition or Exercise](https://www.mitrecsports.com/assets/Nutrition-or-Exercise-3.jpg)
Here is a great example. A client could commit to packing a paired snack for every afternoon to crush hunger cravings. They might choose an apple and peanut butter, or a cheese stick and carrots. In addition, the client could also plan to go to the gym for 20 minutes 2-3 times per week. On their own, these changes are small enough to fold into the existing routine. When combined, these changes can have a major impact on health. The client will gain motivation and energy, and be ready to take on another challenge in the weeks ahead.
One + One = Better Health
The bottom line – pick two routines to change: one exercise goal, and one nutrition goal, and master those! Over time, you will get to the “ideal” workout or eating plan you are searching for in a more sustainable way than if you jump to 100% before you are confident and prepared.
![Nutrition or Exercise](https://www.mitrecsports.com/assets/Nutrition-or-Exercise-2.jpg)
Getting Started
Depending on your goals, you’ll want to try different combinations that are most likely to produce the results you’re looking for. Here of some examples of this “one + one” method, based on specific goals:
For Weight-loss: Limit sugar + Complete a 20 min workout three times a week
For Heart Health: Add more fruits and veggies to your diet + Go for a brisk walk twice a week
For Lower Blood Pressure: Limit Salt (try avoiding packaged/processed foods) + go for a swim twice a week
For more nutrition ideas and to book a nutrition session with MIT’s Dietitian, Kelsea Forrester, please email nutrition@mit.edu
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