Exercise Weight Loss Diet

Though diet and exercise may both help you achieve healthy weight loss, combining a diet plan and an exercise plan can be even more effective. Before and after you exercise, eating the right foods may maximize your caloric burn and can help restore vital protein to your muscles.

Eating Before and After Exercise

Eating before and after exercise is important, as it keeps your body adequately replenished and helps you exercise more effectively. Generally, you’ll want to eat between 60 and 90 minutes prior to working out and then as soon possible after your workout. The ideal pre- and post-workout meal consists of lean protein and complex carbohydrates.

When putting together your diet plan, consider nutrition bars, yogurt smoothies and protein shakes for those days when you don’t have time to prepare snacks or meals. For further assistance, consult a dietitian for more “on-the-go” meal ideas.

Maximizing Caloric Burn

Any weight loss plan hinges on the difference between calories burned versus the calories consumed. To achieve weight loss, your diet plan and exercise plan should work in concert to maximize your caloric burn. Many people think that they have to cut massive amounts of calories to lose weight, but the better option is to eat five or six small meals a day.

This weight loss diet plan helps you increase your metabolism and maintain energy levels while you’re awake, helping you to burn the maximum amount of calories possible.

Restoring Protein to Muscles

The most effective exercise plan helps you build muscle, which increases your ability to burn fat and calories. In your diet plan, make sure to eat after exercising in order to restore protein to the muscles you’ve worked out.

Ideally, you should eat a protein-rich meal within two hours of your exercise session. Protein builds and maintains your muscles, so any lean protein, combined with plenty of sugar-free liquids, is the best and most convenient way to rebuild and restore your muscles after a hard workout.

Exercise versus Diet and Exercise

Some individuals trying to achieve weight loss may find that their diet plan and exercise plan work well on their own as well as in conjunction.

After conducting a study reported by MSNBC, researchers at the University of Minnesota, found that reducing calories was a more effective method to substantive weight loss than exercise alone (Collins, 2006). The study concluded that most dieters have a much easier time cutting out 500 calories from their diet than burning off 500 calories during a workout.

These findings don’t mean that exercise doesn’t play a vital role in weight loss. Most dietitians and doctors recommend a weight loss approach that involves both an exercise regimen and a diet plan.


Answer Fitness. (2009). Should I eat before or after exercise? Retrieved October 5, 2010 from http://www.answerfitness.com/327/should-i-eat-before-or-after-exercise/

Collins, K. (2006). Weighing in: Diet vs. exercise for losing pounds. Retrieved October 5, 2010 from http://www.msnbc.msn.com/id/13821677/

Powering Muscles. (n.d.). Nutrition for muscle recovery. Retrieved October 5, 2010, from http://www.poweringmuscles.com/article.php?id=55

Roach, K. (n.d.) Eat six meals a day for maximum weight loss. Retrieved October 5, 2010, from http://www.buzzle.com/articles/eat-6-meals-daymaximum-weight-loss.html