My last article, Make Diets Work, concluded that dieting the old way (eating fewer calories) doesn't work. Diet shock, slower metabolism, and eventually, weight regain are inevitable consequences of dieting to lose weight.
The only two options are to stop dieting and exercise only or continue dieting as usual with additional steps to prevent diet shock from initiating the weight regain reactions. This article is on exercising to lose weight.
How Exercise Can Help You Lose Weight
There are two ways in which exercise can lead to weight loss. The first way is simple thermodynamics and the second way is metabolic.
1. Thermodynamics and Weight Loss
Weight loss will occur when the amount of energy you consume (calories) is less than the amount of energy you use or "burn." You can achieve this state, referred to as a negative energy balance and represents a true energy deficit, by eating fewer calories, exercising more, or both.
Let's look at a simple example and use exercise as the sole means of creating a negative energy balance, which will lead to weight loss.
Before Exercising...
Energy in (calories consumed)=3000
Energy out (calories used or burned)=2700
Total energy= +300 calories extra that you will store as fat
After starting an Exercise Program...
Energy in=3000
Energy out=3100
Total energy= -100, utilize stored energy to make up the 100 calorie deficit
On a daily basis, by exercising, you'll create an energy deficit of 100 calories that your body will fix by using stored energy. This results in weight loss. No fancy diets, no added cost, no diet shock and weight regain, just weight loss by moving your body in some consistent manner, called exercise.
Historically, this option makes the most sense, too. Your extra weight is extra energy collected over the years. So why not do something that directly gets rid of the extra energy keeping you overweight? This is what exercise does. It burns the extra energy you have by physically working your muscles.
Dieting to lose weight, on the other hand, is an indirect attempt to burn the extra energy packed away as fat.
2. Metabolic Weight Loss
The more you exercise the more you use muscle. The more you use muscle the more metabolically active muscle becomes. This means, even at rest, you'll burn more calories and protect yourself from gaining weight in the first place.
The Best Exercise
Read up on circuit training. This uses both aerobic and anaerobic exercises in one program. I wrote about this two years ago and you can read parts of my original article at circuit training.
I use resistance bands instead of weights for the anaerobic part. They are easy to use and, if done properly with stretching, can lead to toned muscles fast. Toned muscle means fast metabolic rates and the best protection from weight gain known to man.
Conclusion
Stop dieting and start moving! This is the best way to lose weight and to keep it off. Diet shock, weight regain, and the Yo-Yo Diet are no worries of yours if you exercise to lose weight.
To Healthy Living!
Michael A. Smith, MD
Chief Medical Consultant
Diet Basics Website
Dr. Michael A. Smith is the Chief Medical Consultant for Diet Basics, a content rich website dedicated to the on-line dieter. Please visit his site at circuit training and learn how to make your diet work.
ohare limo service Grand Rapids ..Have you ever worried about something so much it paralyzed... Read More
If you are looking for a way to lose fifteen... Read More
I am not a diet and fitness guru or an... Read More
In our quest to get that "perfect" body, we actually... Read More
Losing weight doesn't have to be boring when you focus... Read More
Cellulite is probably one of the most embarrassing of all... Read More
The term 'thermogenic' refers to a group of drugs or... Read More
America is a nation of self-disclosers, amiably acceptant of our... Read More
Please feel free to comment, to provide good information and... Read More
Tip 1) DRINK A GLASS OF WATER AFTER EACH SNACKThis... Read More
Flip through a magazine, scan a newspaper, or channel surf... Read More
A little information if often a dangerous thing... and many... Read More
April 14, 2005 federal judge Tena Campbell of the federal... Read More
Getting enough of the good fats will help you lose... Read More
A fill is nothing to be worried about. The actual... Read More
We think we know everything there is to know about... Read More
It happens every morning when you mosey out of bed,... Read More
"The sovereign invigorator of the body is exercise, and of... Read More
WHAT DOES BEING FIT REALLY MEAN?The "INSIDE-OUT" approach to fitness... Read More
All the weight control experts recommend keeping a record of... Read More
You may be considering a low carb diet program, but... Read More
Do You Sometimes Eat Because You're Afraid You'll "Miss Out"... Read More
Running For Weight Loss??.Slow DownYou may be out running your... Read More
1. The lower the calories eaten per day, the harder... Read More
You've heard them before and may even have believed some... Read More
executive chauffeured services Barrington Hills ..Calorie burn can be really enhanced if you follow a... Read More
My name is Greg Ryan and I am a high... Read More
There are lots of dieters, trying every sort of plan... Read More
We all know that weight loss is important. We know... Read More
Are you overweight? Then you probably want to lose some... Read More
Not losing weight but gaining it is why we are... Read More
Are you trying to lose weight?If you are, STOP!Funny thing... Read More
Weight loss, diets and "carbs" are common household topics. There... Read More
Teenagers with body mass indices between 25 and 30 require... Read More
It is common for new WLS patients to ask, "How... Read More
A healthy pregnancy almost always involves weight gain. But now... Read More
Even if you're not overweight, you still could have a... Read More
You don't realize it, but in the next few minutes... Read More
Oh, no . . . You suddenly realize that you... Read More
I know how difficult it can be do stick to... Read More
Whether coming from a close friend, the nightly news or... Read More
In 1994, I had a RNY surgery. At 350 lbs... Read More
To prepare ourselves for the Summer Sun we want to... Read More
You are ready to shed those energy draining, body crippling,... Read More
1. Increase your fiber intake. The body needs a lot... Read More
On the road to weight loss, fitness, and health,... Read More
In this age being ignorant is like committing a crime.... Read More
One of the greatest tricks that I use to stick... Read More
Have you ever decided to take a trip somewhere relatively... Read More
Green tea has been highly valued in Asia for centuries... Read More
Weight Loss |