If you're planning on working out more to lose weight and put on muscle in 2016 that's great, but you should know that dieting is just as important as your exercise plans in terms of weight loss. Exercise is always an important part of staying healthy but if you don't control your appetite and eat whatever you want, you'll almost certainly gain weight, even if you exercise several hours a week. Although some exercise enthusiasts believe that exercise is more effective, it's not only easier to lose weight through eating less, it's also faster than exercising. There are a few reasons why eating less is more effective for weight loss than exercising, and they will be discussed more in detail below.
You can only burn so many calories in each exercise session
The main limitation of exercise is the fact that you can only burn so many calories during one workout. You can expect to burn about 300 to 400 calories per hour if you do strenuous cardiovascular exercise like jogging. When you think about it, that's not very many calories when you consider how easy it is to eat a 400 calorie meal in just a few minutes. If you follow up your workouts with a 500-600 calorie meal, which is quite common, you're already negating the calories that you burned during your workout. That doesn't mean that you shouldn't exercise, but you have to be aware of the fact that you aren't going to burn a ton of calories through exercise alone.
Of course there are other benefits of exercising like improving your cardiovascular health, increasing your muscle mass, reducing your risk of cardiovascular illnesses, strengthening your body and other benefits, and it can certainly help you control your weight, but you never want to become overly reliant on it. Exercise can only do so much to reduce the impact of an unhealthy diet, and if you are focusing primarily on exercise while neglecting your diet, you are very likely going to struggle with weight gain. Definitely continue to exercise and if you're considering exercising more in 2016 it's a great idea, but be sure that you are also doing other things to maintain a healthy weight; primarily eating less and being careful about your carbohydrate intake.
Eliminating high calorie foods and drinks from your diet is just as effective as exercise
When it comes to weight loss, one of the most important things that you can do is to eliminate high calorie food and drinks from your diet. One 12 ounce can of Coca Cola for example has 140 calories, and most other soft drinks have a calorie content in that range. If you eliminate one can of soda from your diet per day, then you're reducing your calorie intake by that much without having to do any additional exercise. These are small changes that can quickly add up, especially if drinking soda or other sugar drinks is a bad habit that you've been struggling with.
Focusing on eliminating all the problem foods from your diet will go a long way in helping you maintain a healthy weight, and as previously mentioned eliminating just one or two high calorie foods or drinks can reduce your daily calorie intake by 100-300 calories very easily. When you consider how difficult it can be to work out for an hour every day, then it's well worth the effort for you to get rid of the problem foods in your diet. You might start with small steps, or trying a round of the HCG diet can be very helpful because of the fact that it basically forces you to avoid soda consumption or other foods that can cause weight gain for a period of time.
Limit your calorie consumption
Reducing your overall calorie intake is a sure way to lose weight when you really need to, and that's one of the main reasons why the HCG diet and other very low calorie diets really work. It's important to try to determine your basal metabolic rate (BMR) which is the number of calories that you will burn every day without doing any additional exercise. If your BMR is 2000 calories per day, then you need to be aware of that and be cautious about your calorie intake so that you don't exceed that, assuming that you aren't doing any additional exercise, and you need to be conscientious about the number of calories that you are eating when you're trying to lose weight.
If you aren't trying to lose weight then you won't have to count calories of course, but counting calories can go a long way in helping you control your weight loss. It's essential that you aren't eating more calories than you are burning every day, because that's obviously the starting point for weight gain, and that is much more impactful on your health than the amount of exercise that you're getting. Look for opportunities to exercise as much as you can, but be careful about your calorie consumption. The HCG diet can be very helpful in terms of helping you control your calorie intake, because it is carefully structured so that you are limited to 500 calories per day, which may seem like it is too few, but the HCG hormone helps your body metabolize excess fat to burn approximately 2,000 calories per day for most of your energy needs.
Don't neglect exercise
This isn't to say that you should ever neglect exercising. Exercise is very important for the benefits previously mentioned. You don't, however, need to work out for an hour every day to get the benefits of exercise. If you are focused primarily on maintaining a healthy diet and eating less, you aren't going to be gaining weight very easily if at all. You'll be losing weight and exercise can definitely improve your rate of weight loss. Exercising about 30 minutes a day, 4 to 5 times per week can be very effective, and consistency is the most important thing rather than the duration of your workout. It's much better to exercise for 30 minutes 4 days a week rather than exercising for 2 hours for just one day.