When it comes to a diet, we all know that eating right and exercising is a must, but have you ever wondered which one will boost your diet the most?

We all know that working out is a must—strength training and cardio both keep us healthier, longer. Though, at first it can be painful.

“Your body is a pretty neat instrument,” says Mark Millsap, exercise specialist at Cox North. “It will adapt and adapt pretty quickly."

But even if your body adapts and becomes stronger, that still doesn't mean you'll lose weight.

"Watch your nutrition,” says Millsap. “Exercising doesn't give you a license to eat whatever you want."

"They're exercising and wondering why they can't get a lot of results,” says David Dade, Cox Health dietitian. “It's because of the other side of the equation."

That's right—all the hard work you put out still won't equate to much if you're not eating right.

"You have to add that nutritional component, and that's very important to your overall health,” says Dade.

He says keeping a food record can help—in fact, a new study shows that you'll double your weight loss if you do. But don't start skipping your workouts. Millsap says just be patient and consistent. "Americans are a little impatient,” says Millsap. “They want it today, and that's not how it's gonna happen.”

Dade says people need to have a calorie deficit in order to lose weight, and it helps, if you change the way you think about hunger--you're going to be hungry when you're on a diet.

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