Diet And Exercise For Weight Loss


Successful Weight Loss : Top 10 Tips On What Works and Why

Successful Weight Loss: Top 10 Tips On What Works and Why. We also encourage you to browse through our hand-picked award links to learn more about the best strategies you can incorporate for long term weight loss success. 10 Strategies for permanent weight loss.   Exercise is essential for weight loss. It's nothing new, but exercise is probably the most important predictor of whether you will succeed at long term weight loss and weight loss maintenance.   Weight loss and weight training. We chose to list this separately from the "exercise" category because of the significant weight loss benefits attached to weight training in and of itself. Keeping a food diary can be a huge asset in successful weight loss.   Weight loss and portion control. It is important to realize that the more quickly weight is lost, the more likely the loss is coming from water and muscle, not fat.   Eating slowly can lead to weight loss. We've known for some time that limiting high fat foods in the diet can be helpful with weight loss. If you eat more calories than your body uses, you will gain weight. Eating less fat will help you to lose weight. For more information on high-fat foods you should continue to eat, even when trying to lose weight, see the following article from The Diet Channel:  Healthy and Fat? more...



Weight Loss

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Exercise and Weight Loss

Modify Your Exercise Plan With Age I will share with you some research information that I came across through the self healing, Creating Optimum Health for Your Body and Soul, newsletter by Dr. Following are the three rules that you should keep in mind as you exercise and grow in age. Add Variety and Intensity The amount of exercise that you need shouldn’t change over time, but its intensity and type should vary. I have told you time and time again that health through nutrition and moderate exercise will add many healthy years to your life, but now researchers are saying exercise will reverse age-related brain decline and help with Alzheimer’s disease and dementia. So read and enjoy learning what moderate exercise can do for you! By: JULIA BUCKLEY It amuses me when people squabble on social media and fitness forums about “which is more important for weight loss, diet or exercise?” The fact is, to look and feel in great shape, you need to get both right. So, you skipped the gym for more days than you can count on your fingers and indulged in a few too many treats. Probably the first resolution that people make, if they want to lose weight and let’s say that they follow the xyz diet. And the list of failed health resolutions goes on and on. Have You Tried All The Weight Loss Programs, And Went Back To The Same Weight, And Even Worse- Heavier? At that point I started to be more careful, and went back to some of the things that I had done for the past 13 years. more...



Diet or exercise for weight loss? - Business Insider

Several studies have suggested that diet — cutting calories from food — is the key player here, since working out burns far fewer calories (and takes far more time) than most people think. But other studies have shown that if you want to keep those pounds off, you need to eat right and work out regularly. But over the long-term, regular workouts are critical to keeping that weight off and staying fit. But when you look at people who've lost weight and are also managing to keep it off, exercise is important. And when you looked at the people who were able to keep it off, something like over 90% of those people exercised regularly. There have been other studies where they've matched calorie deficit with exercise expenditure — [meaning you have one group of people cutting 500 calories from their daily diet, for example, and another group of people burning 500 calories at the gym every day] — you see pretty much the same type of changes. What all this research is showing, we think, is that there's something about exercising that helps with weight loss and keeping it off. Research has shown that in addition to helping with sustained weight loss, exercise can have several other positive effects on our lives, from helping to boost our mood and protect our bodies from the detrimental effects of aging to helping us manage the symptoms of stress, depression , and anxiety . more...



Diet and Exercise Tips - American Academy

Diet and Exercise Tips. A recent report from the National Center for Health Statistics concludes that  35 percent of adults exercise regularly (more than 6 of 10 don’t), and nearly four in 10 aren’t physically active. Lack of exercise can increase the risk of diabetes, heart disease, and stroke. Proper diet and exercise are the mainstays for a healthy lifestyle, although many Americans turn to costly fad diets and exercise programs that fail to provide weight loss and a healthy lifestyle. The basic tenets to gradual weight loss and good health include developing healthy eating habits and increasing daily physical activity. •Make leisure time active – garden, walk, ride a bike with family and friends, participate in an exercise class, join in a sports activity. •Be sure your activities are compatible with your age and physical condition. •Make your activity enjoyable – listen to music, include family and friends, etc. more...



Weight loss : Better to cut calories or

Cutting calories through dietary changes seems to promote weight loss more effectively than does exercise and physical activity. But physical activity also is important in weight control. The key to weight loss is to consume fewer calories than you burn. For most people, it's possible to lower their calorie intake to a greater degree than it is to burn more calories through increased exercise. That's why cutting calories through dieting is generally more effective for weight loss. But doing both — cutting calories and exercising — can help give you the weight-loss edge. Exercise can help burn even more calories than just dieting. Exercise also is important because it can help you maintain your weight loss. Studies show that people who lose weight and keep it off over the long term get regular physical activity. Getting regular exercise also can help prevent excess weight gain in the first place. Successful weight-loss maintenance in relation to method of weight loss. Weight loss for life. Role of physical activity and exercise in obese adults. more...



How to Lose Weight - Diet Doctor

Doing this on a low carb diet means that the fat you eat will be burned as fuel by your body, as your levels of the fat storing hormone insulin will be lowered. On a strict LCHF diet the hunger and urge to eat tends to decrease a lot, especially if you have excess weight to lose. This will save you both time and money, while speeding up your weight loss. As you get closer to your ideal weight the loss slows, until you stabilize at a weight that your body feels is right. The less carbs you eat the less insulin you need. These reduce the need for insulin and cause weight loss. Can you eat as much as you like, and still lose weight? The more often you do it, the more effective it is. I recommend eating when hungry and using the 14 tips above if you need to lose weight. If this doesn’t result in noticeable weight loss, you can be certain that too many carbs are NOT part of your weight issue and not the obstacle to your weight loss. And you still can’t hit the normal weight mark? If this applies to you, it’s high time to consider the possibility that hormonal imbalances are the cause of your troubles. It slows down the stomach from emptying and tells the brain that you don’t need to eat yet – a great idea for losing weight. This drug has recently been approved in both the US and in Europe for weight loss, under the name Saxenda. more...



Diet vs. Exercise : Which Is More Effective For Weight Loss

Exercise Debate Depends On The Difference Between Weight Loss And Weight Management. When the destination is weight loss, the question turns to exercise and diet, and the answer may be surprising. Weight loss tactics are one of the most talked about in America, and it’s because two-thirds of the country is either overweight or obese. The most effective way to initially lose weight is trimming calories from your diet. You can go to the gym an hour a day every day, but if you’re eating 2,000 calories of unhealthy, nutrition-empty food, then you’re wasting your time. No one is saying the key to weight loss is being hungry, but according to the U. Department of Agriculture (USDA), “Americans at the beginning of the 21st century are consuming more food and several hundred more calories per person per day than did their counterparts in the late 1950s.” Not only is there a problem with the amount of calories an individual eats, but also the quality of the calories. They say spend less than one percent on sugary treats, and we up the ante by spending 14 percent of our budget on sweets. "You can initially lose five to 10 percent of your weight on any number of diets, but then the weight comes back," study’s lead author Traci Mann, UCLA associate professor of psychology said in a press release . "We found that the majority of people regained all the weight, plus more. Diets do not lead to sustained weight loss or health benefits for the majority of people." An overwhelming majority of people who experienced success lost 10 percent of their body weight in the past year by using weight loss practices such as physical activity nearly every day. But after you walk down the aisle, the odds are stacked against you you’ll be able to keep the weight off past the honeymoon. Our bodies are machines, and if you pour low quality fuel into the tank, the engine won’t run as well. more...



Diets and Weight Loss - Fitness Magazine

By Julie Stewart | 3 days ago. By Keri Gans | 3 days ago. By Shannon Leparski | 6 days ago. By Christy Brissette | 1 week ago. Dietitian and weight-loss expert Christy Brissette shares what you can do to help reverse the trend. By Macaela Mackenzie | 2 weeks ago. By Carey Peters | 2 weeks ago. By Kylie Gilbert | 2 weeks ago. By Amy Gorin, MS, RDN | 2 weeks ago. By Christy Brissette | 3 weeks ago. You're doing your best to make healthy choices, but advertising and creative packaging can make deciding what's good for you quite confusing. Get wise to food industry tricks and find out which junk foods are masquerading as healthy options—plus, learn what healthier swaps you can make. By Rachel Jacoby Zoldan | 3 weeks ago. By Katie Cavuto MS, RD | 3 weeks ago. more...



Long - term weight loss after diet and

Long-term weight loss after diet and exercise: a systematic review. To assess the effectiveness of dietary interventions and exercise in long-term weight loss in overweight and obese people. Randomised clinical trials comparing diet and exercise interventions vs diet alone. A total of 33 trials evaluating diet, exercise or diet and exercise were found. Only 6 studies directly comparing diet and exercise vs diet alone were included (3 additional studies reporting repeated observations were excluded). Diet associated with exercise produced a 20% greater initial weight loss. The combined intervention also resulted in a 20% greater sustained weight loss after 1 y (6.7 kg vs 4.5 kg; z=1.89-p=0.058, 95%CI) than diet alone. In both groups, almost half of the initial weight loss was regained after 1 y. Diet associated with exercise results in significant and clinically meaningful initial weight loss. more...



Search Results - exercise diet weight loss

Version: 2013. Behavioral Counseling to Promote Physical Activity and a Healthful Diet to Prevent Cardiovascular Disease in Adults: Update of the Evidence for the U. Lipid Modification: Cardiovascular Risk Assessment and the Modification of Blood Lipids for the Primary and Secondary Prevention of Cardiovascular Disease. The scope for this guideline was limited to the identification and assessment of CVD risk and to the assessment and modification of lipids in people at risk of CVD, or people with known CVD. Version: 2014. Nocturnal Enuresis: The Management of Bedwetting in Children and Young People. This guideline aims to provide advice on the assessment and management of children and young people with bedwetting. Version: 2010. Version: 2009. Exercise, dietary changes and medications are frequently used in the management of type 2 diabetes. In this review, we assessed the use of the TTM SOC in weight management programmes for overweight and obese adults especially in terms of the effects on weight loss, dietary habits, physical activity and behaviour changes. Screening Asymptomatic Adults for Coronary Heart Disease With Resting or Exercise Electrocardiography: Systematic Review to Update the 2004 U. more...



Which One's More Important : Diet or

The belief that exercise can offset a crummy diet is one of the biggest mistakes people make when it comes to their health and disease risk, the editorial's authors say. "The idea that you can eat what you like as long as you exercise is misleading and unscientific," says Aseem Malhotra, MD, a London-based cardiologist and coauthor of the editorial. Malhotra's editorial points out that, during the past 30 years, physical activity rates haven't changed even as obesity and diabetes rates have skyrocketed. On the other hand, numerous studies have linked diet improvements to weight loss and lower rates of death and disease—regardless of the participants' exercise habits. So ideally, your health goals will include eating a proper diet and partaking in regular physical activity. more...



Diet vs. exercise : Which is better for weight loss

While simplicity is important, the notion that diet and exercise have an equal effect on weight can be misleading. Which one really pulls the weight? Despite what intuition tells us, the role of exercise in weight loss is frequently overemphasized. In other words, you would have burned 36 calories even if you skipped the gym and stayed at home on the couch. If you’ve achieved weight loss with an exercise regime, your success may be related to the coinciding start of a diet regime. Increasing exercise can motivate you to eat healthier, which, in turn, may be facilitating weight loss rather than the increased movement. Could the lack of weight loss with exercise be due to muscle gain? If you gain one pound of muscle and lose one pound of fat, it’s true that you’ll weigh the same amount. Instead of focusing on the scale, focus more on how you feel, how your clothes are fitting, and how your body has changed. So, should you ditch the exercise? Most importantly, exercise is one of the best things you can do for your health irrespective of weight. more...



The Truth About Exercise and Weight Loss

Exercise is only part of the weight loss story. "They will say, 'I have been working out three days a week for 30 minutes for the past three months, and I have lost 2 pounds. Kushner tells patients that exercise is very good for them, but for weight loss, he emphasizes starting with a healthy diet. Then living a physically active lifestyle for the rest of your life is going to be important for keeping your weight off." But they stress that the amount of exercise is key. Hill, Ph D, director of the Center for Human Nutrition at the University of Colorado at Denver, says it's easier to cut 1,000 calories from a bloated diet than to burn off 1,000 calories through exercise. "But there are many, many studies that show that exercise is associated with weight loss when done in enough volume and consistently," he says. For Pamela Peeke, spokeswoman for the American College of Sports Medicine's "Exercise is Medicine" campaign, fitness is a crucial part of a weight loss program , but it's for reasons that go beyond calorie burning. more...



Diet vs. exercise for weight loss - Health - Diet and

A new study confirms the overall research findings that dietary change, specifically eating less fat, produces more weight loss than changes in exercise. This raises the question of whether people can maintain changes in exercise more easily than changes in eating habits. To lose weight, we need to shift that balance and burn up more than we consume. In this new study conducted at the University of Minnesota, moderate or substantial drops in dietary fat were linked to weight loss in overweight and obese men and women, regardless of how much they changed physical activity. This might be because the men were able to burn more calories in exercise than women, or might reflect either some metabolic difference or a problem in the study’s ability to detect changes accurately. For men, the effects of exercise and dietary fat seemed to have independent effects on the amount of weight lost. For women, although exercise alone was not a successful weight loss strategy, at each level of dietary fat reduction those who increased exercise − moderately or substantially − lost more weight than those who changed activity less. Whether exercise changes metabolism to allow more successful weight loss, or whether its stress-reduction benefits allow more consistent progress in changing eating habits, this and other studies show that both increasing exercise and decreasing calorie consumption clearly seems the best weight-loss choice for everyone. more...



Exercise vs. Diet : Which Is More Important for Weight Loss

"Eat less, move more." That's easy to say, but practicality is one of the most important things when it comes to health and fitness. We can multiply this by 52 to get the total number of minutes exercise over the course of the year, and divide this by 60 to convert it into hours. He'll expend about 10% on top of that by what's known as the Thermic Effect of Food (TEF): the amount of calories that he spends digesting and absorbing his dietary intake. This is the amount of calories wasted through things such as fidgeting. Take a look at another study, this one in the Journal of Sports Medicine and Physical Fitness , in which researchers asked the subjects to exercise, estimate their caloric expenditure, and then took them to a buffet afterwards. Subjects were asked to consume the amount of food that they believed they burned in calories. The subjects ended up eating 2-3 times the amount of calories that they burned. The takeaway from all of this information is that calorie expenditure doesn't count for much, and human beings are generally terrible at estimating both expenditure and intake. Instead take the total amount of time you think you're willing to spend in the gym, and formally dedicate at least a third of that to the kitchen. Here are the steps that you should take to best ensure your success. Focusing on macronutrients, rather than calories calories, is a nice "hack" to disrupt the fact that people (myself included) are often translating exercise and eating into the same currency: calories. You'll notice that the weight loss recommendation above makes no mention of exercise. more...



Exercises for Weight Loss

Exercises for Weight Loss. Diet & fitness Video Exercising for Weight Loss Exercises for Weight Loss 1:12. Share This Video. Diet & fitness Video Setting Fitness Goals Setting Fitness Goals 1:40. Diet & fitness Video Your Fitness Measurements: Waist Size Your Fitness Measurements: Waist Size 1:37. Diet & fitness Video Your Fitness Measurements: Heart Rate Your Fitness Measurements: Heart Rate 1:15. Diet & fitness Video Choosing A Workout Routine Choosing A Workout Routine 1:08. Diet & fitness Video How Often Should You Work Out? It's also all the time you need to lose weight. If you're ready to change your body for the better, you can start with this simple step: commit to a daily thirty minute workout. When weight loss is your goal, spend your half hour engaging in aerobic exercise. During aerobic exercises like these, the body takes glucose that it has created from food and uses it for energy. This is why daily aerobic activity leads to weight loss. more...



How To Lose Weight and Keep it Off

You eat less, exercise more and the weight is supposed to come off. The fact is, I'll bet you already know how to lose weight . You already know these numbers, probably as well as any weight loss expert: You know that, to lose one pound of fat , you have to burn about 3500 calories over and above what you already burn each day. You don't really want to burn 3500 calories in one day, but rather to cut that down into daily calorie deficits, say cutting 500 calories a day with a combination of diet and exercise. Your BMR is the most important part of the weight loss calculations because it tells you how many calories your body needs to maintain bodily functions such as breathing and digesting and well, existing. This is the minimum number of calories you need to eat each day. For this you multiply your activity level with your BMR : Keep track of how many calories you eat . For at least a week, enter and track your calories online (e.g., with Calorie Count or Fit Watch ) or use a food journal to write down what you eat and drink each day. After a week, add your totals for each day and average them out to get a general idea of how many calories you eat each day. Calculate the thermic effect of food (TEF) - Multiply your total food calories by 10%. more...



Exercise and Weight Loss

Exercise and Weight Loss. For weight loss , it really matters that you cut back on the calories that you eat and drink. Any exercise is better than none, and that helps your body slowly get used to being active. Once you’re in better shape, you can gradually exercise for longer periods of time and do more strenuous activities. When you’re up for it, you can ramp up the intensity and get the same benefits in half the time. You can do anything that makes your heart and lungs work harder, such as walking, biking, jogging, swimming , fitness classes, or cross-country skiing. If you don’t exercise and you’re a man over 45, a woman over 55, or have a medical condition, ask your doctor if you should avoid any types of activities. Stretch all your muscles at least twice a week after you exercise. more...



Weight loss Weight - loss basics - Mayo Clinic

Your weight is a balancing act, and calories are part of that equation. Once you understand that equation, you're ready to set your weight-loss goals and make a plan for reaching them. If you have serious health problems because of your weight, your doctor may suggest weight-loss surgery or medications for you. In this case, you and your doctor will need to thoroughly discuss the potential benefits and the possible risks. more...



Exercise Vs. Diet : The Truth About Weight Loss

Diet: The Truth About Weight Loss. "Yes, you can lose weight with diet alone, but exercise is an important component. Without it, only a portion of your weight loss is from fat - you're also stripping away muscle and bone density. The number on the scale may not sound as impressive, but because muscle takes up less space than fat does, you look smaller and your clothes fit better. Data show that to lose weight with exercise and keep it off, you don't need to run marathons. And, of course, beyond burning fat, people shouldn't forget that exercise can have other impressive health perks, like improving the quality of your sleep, lowering your cholesterol and reducing your stress level." "As a rule of thumb, weight loss is generally 75 percent diet and 25 percent exercise. An analysis of more than 700 weight loss studies found that people see the biggest short-term results when they eat smart. That way, you should be able to lose weight no matter how much you exercise." The Last Word: While diet and exercise are both important for long-term weight loss, remember this: "You can't out-exercise a bad diet," says Talbott. more...



Weight Loss Program, Diet Plan, Exercise and Training Diary

Welcome to Weightplan, the health and fitness community that can change your life. Created by some of the world's top health and fitness experts, Weightplan is a highly valuable health, fitness and nutrition resource which provides professional expert advice to help you fulfil your health and fitness goals. We're all different, with unique and individual fitness and weight loss goals, Weightplan is designed to offer professional advice and support, it's like having your own virtual personal trainer available to you 24/7. more...



ACE Fit - Fitness Facts - Weight Loss : Diet vs. Exercise

Weight Loss: Diet vs. But when you consider how poor the statistics are for long-term weight loss through diets, you need to consider a combination of both. The mechanism of weight loss is simple. The combination of both of these methods is the best way to lose weight and improve your health. Members of the National Weight Control Registry are people who have lost weight and kept it off successfully for a minimum of one year. However, research shows that the combination of exercise and diet is more effective than diet alone. Furthermore, while diet alone helps you lose weight, it is exercise that improves your physical fitness. While guidelines suggest 1 to 2 pounds of weight loss a week, you should set a goal that is both realistic and manageable for your lifestyle and fitness level. Longer-duration exercise is usually needed to lose weight and prevent weight re-gain. Many people can lose weight, but only a few can maintain that weight loss. The smaller the amount of weight that you regain, the easier it is to lose again, permanently. Keep in mind that the longer you keep weight off, the easier it becomes. Stay focused and goal-oriented and know that successful weight loss is possible! more...



Is diet or exercise more important for weight loss

Is diet or exercise more important for weight loss? Both proper diet and exercise are needed for weight loss. I consider diet and exercise to be the "Dynamic Duo" when it comes to weight loss. Proper nutrition and exercise are both needed for weight loss. Both diet and exercise are critical to your weight loss efforts. Diet and exercise are both important for weight loss, but diet trumps all. For those you are injured, a proper diet will stll lead to weight loss, though the best results are for those who eat right and exercise. A combination of both diet and exercise can best help you achieve a healthy weight. So participating in both proper diet and exercise, you get faster, healthier and sustainable weight loss. Therefore, both diet and exercise are equally important when it comes to weight loss. So, both diet and exercise are important components for healthy weight loss. more...



Why Diet and Exercise Are not the Keys to Weight Loss and

What if you could make weight loss and health automatic? You can design a life where health and weight loss are an automatic side effect of your environment. It's really as simple as making the defaults in your environment work for you rather than against you. Fogg explains that in order to change behavior, you need three things: the motivation to change, the ability to change, and the trigger to change. Now you need the ability and a trigger. For ability, you need to have the ingredients for the breakfast in your cupboard or fridge ready to go and easy to prepare. The point is, you need a catalyst for your new, chosen behavior. The key to success is to intentionally design your environment to make it easy to do the right thing and create health. What can you do to make your actions automatic around food, exercise, and stress reduction? You can design your life for automatic success. Compared to your kitchen, you might not think of your bedroom as an influential area for your health and weight loss efforts, but it is. Look around your bedroom and identify three things you can do to make it a place of rejuvenation. When and with whom do you find yourself feeling pressured or tempted to eat or drink things that work against your health goals? Is it having the clothing you need, clean and easy to access? more...



Weight Loss Workout Plan

Weight Loss Workout Plan. Whatever your situation may be this weight loss workout routine will be your saving grace and will shed the pounds, while building muscle like you couldn't believe. Building muscle while incorporating cardio is the best way to lose weight and keep it off! This weight loss lifting plan is designed to first and foremost lose weight, but unlike other plans that only use cardio this weight loss schedule will also build muscle. Each of the exercises in the weight loss lifting plan is completed once, with a relatively high rep range of 12-15 to induce fat burning. This weight loss plan can be adjusted to meet any experience level by adjusting sets, reps, and rest times. more...



Weight loss - Wikipedia, the free encyclopedia

Weight loss. [1] [2] [3] [7] [8] [9] Poor nutrient utilization can lead to weight loss, and can be caused by fistulae in the gastrointestinal tract, diarrhea, drug-nutrient interaction, enzyme depletion and muscle atrophy. Unintentional weight loss can be the characteristic leading to diagnosis of diseases such as cancer [1] and type 1 diabetes . [7] Around 25% experience moderate to severe weight loss, and most others have some weight loss. [7] Greater weight loss is associated with poorer prognosis. People with HIV often experience weight loss, and it is associated with poorer outcomes. Medical treatment can directly or indirectly cause weight loss, impairing treatment effectiveness and recovery that can lead to further weight loss in a vicious cycle. Intentional weight loss is the loss of total body mass as a result of efforts to improve fitness and health, or to change appearance through slimming. Weight loss in individuals who are overweight or obese can reduce health risks, [19] increase fitness, [20] and may delay the onset of diabetes . Weight loss occurs when the body is expending more energy in work and metabolism than it is absorbing from food or other nutrients. The healthiest weight loss regimen, therefore, is one that consists of a balanced diet and moderate physical activity.[ citation needed ] The least intrusive weight loss methods, and those most often recommended, are adjustments to eating patterns and increased physical activity, generally in the form of exercise. In order for weight loss to be permanent, changes in diet and lifestyle must be permanent as well. more...



Weight Loss : 7 Tips for Successful Weight Loss

Whether you are trying to lose 5 pounds or more than 50, the same principles determine how much weight you lose and how fast your weight loss will occur. Our body weight is determined by the amount of energy that we take in as food and the amount of energy we expend in the activities of our day. If your weight remains constant, you are probably taking in the same amount of calories that you burn each day. If you're slowly gaining weight over time, it is likely that your caloric intake is greater than the number of calories you burn through your daily activities. Everyone is in control of the amount of food he or she consumes each day, so our intake of calories is something we can control. To a major degree, we can also control our output of energy, or the number of calories we burn each day. The number of calories we burn each day is dependent upon the following: Our basal metabolic rate (BMR), the number of calories we burn per hour simply by being alive and maintaining body functions. Our weight also plays a role in determining how many calories we burn at rest - the more calories are required to maintain your body in its present state, the greater your body weight. Someone whose job involves heavy physical labor will naturally burn more calories in a day than someone who sits at a desk most of the day (a sedentary job). A man of the same age requires about 2,200 calories. more...



Diet vs. Exercise for Weight Loss

Exercise for Weight Loss. Also, after the bone building cardiovascular exercise (walking or jogging–biking doesn’t seem to have much benefit for keeping the bones in the back strong) a weight training circuit that can be found at many gyms, will help keep your upper body muscles and bones strong as well. I have experienced trying to lose weight mostly by diet and mostly by exercise. Look at this study, which showed that persons who exercised and burned 500 more calories but did not compensate or increase their caloric intake by 500 calories lost just as much weight than the dieters who cut 500 calories from their diet. Most of the people got it right, the the so called experts are absolutely and completely wrong- most weight loss and exercise studies do not have equal calorie deficits, for instance most studies comparing dieters and exercisers have the dieters cutting about 700 calories whereas the exercisers are burning 200 calories. It is best to exercise a lot and eat a less calorie restricted Vegan diet for weight loss.  Since losing the weight, I have worked on making my diet more and more nutrient dense as well as Vegan. This has made the weight maintenance much easier to do and I have lost a little more weight even though I haven’t cut my calorie intake or increased my exercise. Exercise does reduce the need for “dieting,” which means calorie restriction, but does not reduce the need for good Vegan nutrition. Also “Energy Balance = Energy Intake – Energy Expenditure.”  It would seem to me that Energy Expenditure would seem to mean calories lost in exercise, basal metabolism (or resting energy), and the thermic effect of food. Even while training for the Ironman Triathlon, I could still eat more than I could burn, although I do recommend the nutrient-dense, low-fat vegan diet whether you exercise or not. I don’t think the message here is contradicting that- but you can eat more in 5 minutes than you can burn in 3 hours of exercise. more...



Which Impacts Your Weight More : Diet or

In two studies, when researchers offered participants unlimited chocolate, the people who said they think staying active is key to maintaining a healthy weight ate more. Think about it: If you think exercise is the key to weight control, you might move more and focus less on what you eat. While exercise can definitely support weight loss—and make you feel awesome, among other benefits —people tend to overestimate the amount of calories they burn while working out and compensate for the extra activity by eating more, says Mc Ferran. On the flip side, if you believe that eating a healthy diet is the best way to maintain your weight, you might worry less about exercise—but closely watch what you eat. And that’s smart, especially because most people grossly underestimate the amount of calories they consume, says Mc Ferran. The problem: Many people think they can work off extra pounds—but there’s a ton of scientific evidence to support the fact that changing your diet is a more effective way to drop weight, says Mc Ferran. more...



Diet or Exercise : Which Matters More for Weight Loss

Diet or Exercise: Which Matters More for Weight Loss? You know you should exercise and eat healthfully to keep your weight in check. Turns out, people who think that diet is the most important factor in weight control tend to have a lower body mass index (BMI) than those who believe that exercise is the key, according to six new studies published in the journal Psychological Science. In two studies, when researchers offered participants unlimited chocolate, the people who said they think staying active is key to maintaining a healthy weight ate more. Think about it: If you think exercise is the key to weight control, you might move more and focus less on what you eat. While exercise can definitely support weight loss—and make you feel awesome, among other benefits—people tend to overestimate the amount of calories they burn while working out and compensate for the extra activity by eating more, says Mc Ferran. On the flip side, if you believe that eating a healthy diet is the best way to maintain your weight, you might worry less about exercise—but closely watch what you eat. The 3 Biggest Weight Loss Mistakes. The problem: Many people think they can work off extra pounds—but there's a ton of scientific evidence to support the fact that changing your diet is a more effective way to drop weight, says Mc Ferran. more...



Exercise vs. Diet in Weight Loss - University of New Mexico

The statements suggest that to optimize weight loss, a combination of diet and exercise is best, and that exercise alone will not suffice. Although it is well established that a regimen of diet and exercise is the best way to control body weight, a recent review by Ross, Freeman, and Janssen (2000) challenges ACSM’s statement that exercise alone is not an effective method of weight loss. For example, in a twelve-week study, Hagan, Wong, and Whittam (1986) compared the amount of weight lost through diet only to the amount of weight lost through an exercise program. The obese women and men in the diet only group (n=24) that reduced their caloric intake lost 5.5 kg and 8.4 kg, respectively. Al., as well as the ACSM consensus statement that exercise without caloric restriction minimally affects weight loss. EXERCISE WITHOUT WEIGHT LOSS: THE HEALTH CONNECTION. The current research suggests that exercise without weight loss is actually linked to reductions in visceral fat (Ross & Janssen 1999). It is well established that exercise and diet modification is the best method for weight loss. However, Ross and colleagues and Sopko and associates also show the efficacy and worth of exercise only programs for promoting weight loss (in overweight and obese populations). The effects of exercise and weight loss and plasma lipids in young obese men. more...



How to Lose Weight With Exercise

The truth is, exercise is a complicated business and there are a number of things that can affect how many calories you burn. How Many Calories Are You Really Burning with Exercise ? If you’re trying to lose weight with exercise , you may have used an activity calculator to determine how many calories you’re burning. For example, if you’re 165 lbs and you go jogging for 30 minutes, this calculator shows you’ve burned about 371 calories. What you can do: If you’re tracking calories burned with exercise, you’ll get a more accurate number by subtracting the calories you would’ve burned if you weren't working out. For example, if you burned 200 calories while walking for 20 minutes and would've burned 50 calories if you sat at the computer during that time, your net calories burned would be 150. You can calculate your calories with this activity calculator . How hard you work plays a role in how many calories you’re burning. The problem is, this assumes you burned exactly 2,000 calories each week and that 6 pounds of fat would generate exactly 6 pounds of body weight loss, which isn’t always the case. What you can do: The formulas we use to calculate exercise intensity and calories burned aren't 100% accurate. Varying your intensity: The harder you work, the more calories you burn, but if all your workouts are high intensity , you run the risk of overtraining and injury. Many monitors also show calories burned during your workout and you can use that number to compare different workouts and different intensity levels . more...



Exercise or Diet - Best Weight Loss Technique

"Yes, you can lose weight with diet alone, but exercise is an important component. The number on the scale may not sound as impressive, but because muscle takes up less space than fat does, you look smaller and your clothes fit better. Data show that to lose weight with exercise and keep it off, you don't need to run marathons. And, of course, beyond burning fat, people shouldn't forget that exercise can have other impressive health perks, like improving the quality of your sleep, lowering your cholesterol and reducing your stress level." "As a rule of thumb, weight loss is generally 75 percent diet and 25 percent exercise. An analysis of more than 700 weight loss studies found that people see the biggest short-term results when they eat smart. And never cut calories too low (this causes your metabolism to slow, and you can start losing muscle mass). That way, you should be able to lose weight no matter how much you exercise." The Last Word: While diet and exercise are both important for long-term weight loss, remember this: "You can't out-exercise a bad diet," says Talbott. more...



Biggest Loser study finds modest diet

"Biggest Loser" study finds modest diet and exercise can sustain weight loss. Participation in the program led to an average weight loss of 128 pounds, with about 82 percent of that coming from body fat, and the rest from lean tissue like muscle. Hall used a mathematical computer model of human metabolism — currently intended for research conducted by scientists and health professionals — to calculate the diet and exercise changes underlying the observed body weight loss. Because the TV program was not designed to directly address how the exercise and diet interventions each contributed to the weight loss, the computer model simulated the results of diet alone and exercise alone to estimate their relative contributions. At the competition’s end, diet alone was calculated to be responsible for more weight loss than exercise, with 65 percent of the weight loss consisting of body fat and 35 percent consisting of lean mass like muscle. In contrast, the model calculated that exercise alone resulted in participants losing only fat, and no muscle. The simulations also suggest that the participants could sustain their weight loss and avoid weight regain by adopting more moderate lifestyle changes — like 20 minutes of daily vigorous exercise and a 20 percent calorie restriction — than those demonstrated on the television program. "This study reinforces the need for a healthy diet and exercise in our daily lives," said NIDDK Director Dr. For more information about the NIDDK and its programs, see www.niddk.nih.gov . more...




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