Losing formula;Diet and exercise;
LOSING FORMULA: DIET + EXERCISE
Cutting Calories Alone Won't Keep Weight Off
Have you been deterred from even trying to lose weight by statistics suggesting that most dieters end up regaining lost pounds? Dieting alone may not yield lasting weight loss -- but adding exercise to your strategy will help ensure your chances of maintaining results, in part by swapping fat for metabolism-boosting muscle.
In one study from the Baylor College of Medicine, 127 overweight men and women were assigned to one of three groups: diet only, exercise only, or combined diet and exercise. By far, those who double-teamed their fat attack by cutting and burning calories experienced the greatest success -- losing nearly 20 pounds at the end of year one, compared to 15 pounds lost from diet alone, and over 6 pounds lost with exercise alone.
After two years the different results were even more dramatic: While the non-exercisers regained all their lost weight -- and packed on two more pounds -- those who'd combined exercise with calorie control maintained 25% of their losses, thus remaining, on average, 5 pounds under their starting weight.
The reason? Exercise builds muscle mass which in turn increases your metabolic rate. In fact, for every three pounds of muscle gained you raise your resting metabolic rate by 120 calories a day. Make sure to include a mix of cardio plus strength training: Research suggests weight lifting will help curb middle-age spread, among a dozen other health benefits. Need help navigating the gym -- or simply finding the motivation to get there? Enlisting the help of a professional trainer will make you work harder.
While moderate activity may be enough to derive certain health benefits, like lower risk of heart disease and breast cancer, the National Weight Loss Registry has determined that dieters most likely to maintain significant losses exercise one hour most days of the week. In addition to lasting weight loss, exercise is also key to hastening healing, avoiding Parkinson’s and lengthening your life-span.
Bonus: While building muscle is the best route to increasing your metabolism, we've rounded up ten more tips to help you maximize your burn, like eating breakfast and keeping hydrated.
Cutting Calories Alone Won't Keep Weight Off
Have you been deterred from even trying to lose weight by statistics suggesting that most dieters end up regaining lost pounds? Dieting alone may not yield lasting weight loss -- but adding exercise to your strategy will help ensure your chances of maintaining results, in part by swapping fat for metabolism-boosting muscle.
In one study from the Baylor College of Medicine, 127 overweight men and women were assigned to one of three groups: diet only, exercise only, or combined diet and exercise. By far, those who double-teamed their fat attack by cutting and burning calories experienced the greatest success -- losing nearly 20 pounds at the end of year one, compared to 15 pounds lost from diet alone, and over 6 pounds lost with exercise alone.
After two years the different results were even more dramatic: While the non-exercisers regained all their lost weight -- and packed on two more pounds -- those who'd combined exercise with calorie control maintained 25% of their losses, thus remaining, on average, 5 pounds under their starting weight.
The reason? Exercise builds muscle mass which in turn increases your metabolic rate. In fact, for every three pounds of muscle gained you raise your resting metabolic rate by 120 calories a day. Make sure to include a mix of cardio plus strength training: Research suggests weight lifting will help curb middle-age spread, among a dozen other health benefits. Need help navigating the gym -- or simply finding the motivation to get there? Enlisting the help of a professional trainer will make you work harder.
While moderate activity may be enough to derive certain health benefits, like lower risk of heart disease and breast cancer, the National Weight Loss Registry has determined that dieters most likely to maintain significant losses exercise one hour most days of the week. In addition to lasting weight loss, exercise is also key to hastening healing, avoiding Parkinson’s and lengthening your life-span.
Bonus: While building muscle is the best route to increasing your metabolism, we've rounded up ten more tips to help you maximize your burn, like eating breakfast and keeping hydrated.
posted by todd at 11:49 AM
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