Home
>
Weight Loss
>
The Answer to Combining Diet & Exercise for Maximum Weight Loss

The Answer to Combining Diet & Exercise for Maximum Weight Loss

Put simply, your resting metabolic rate is the minimum number of calories your body needs to survive if you sleep in bed all day. Your body needs energy for hundreds of bodily functions such as breathing, keeping the brain functioning and any movement your body makes. Just being alive uses up around 70% of the calories you burn every day.

According to research, the following calorific expenditure is used by the body:

Homeostasis - 70%

Digestion & Elimination - 5-15%

At this point, our body has already burned around 85% of daily calories without taking any exercise or activity into account. Running on a treadmill at a fairly steady pace for 20 minutes can burn between 150-300 calories depending on your body weight ? thus the amount of calories we burn in activity is far fewer than the body burns keeping itself functioning.

So if you consider what happens when we reduce the amount of calories you ingest but keep your activity levels the same, your body has to become more efficient at functioning with less energy and will consequently slow down your metabolic rate in order to function more efficiently.

In addition, as your body is receiving from fewer calories from your diet it will look for elsewhere for other sources of energy...your muscles. If you're wondering why it won't turn to fat just yet, this is because the body will use fat as a last resort - its long term energy store in cases of starvation ? it will only be used when all other energy reserves have been used up.

So not only will you starve your body of the adequate nutrients it needs to function, you will also be forcing it to eat into muscles for energy and you will lose lean body mass. There is also research that shows that if you do start to eat 'normally' again, most of the weight gain will be fat and that muscle mass will not be replaced by re-feeding.

So what does this mean for those of us trying to lose weight?

It means that:

1) Cutting calories alone will simply slow down your metabolic rate

2) Cutting calories will probably result in muscle loss, which will not be re-gained if you start to eat 'normally'

3) Aerobic exercise is unlikely to burn sufficient calories for effective weight loss and may also result in loss of muscle

4) An important key to losing weight is retaining your lean body mass - your muscle, which means resistance exercise should be included in your programme

So if you want a short, one sentence that says it all - here it is...a combination of diet, a small amount of aerobic training (at the right intensity) and a moderate amount of resistance training should result in the most weight loss without a loss of lean body mass.

Lea Woodward is a qualified personal trainer and director of activOne ltd in the UK. She provides personal training, diet & nutrition advice and massage therapy to clients in the Midlands and virtual training to clients worldwide. Check out the website http://www.activone.co.uk

affordable house cleaning Glenview ...

In The News:

Account takeover threats go beyond stolen passwords as criminals exploit session cookies, SIM swaps and MFA fatigue to bypass your login security.

SpaceX is reportedly pursuing access to 80,000 cell sites to turn Starlink into a major wireless carrier rivaling Verizon, AT&T and T-Mobile.

Tech advocacy groups warn that foreign nationals at AI companies like OpenAI and Google pose a national security threat amid a lack of federal oversight.

Singapore researchers built the world's first touchscreen woven into clothing, surviving 50 machine washes while displaying images and responding to touch.

The Fox News AI Newsletter covers the latest artificial intelligence technology advancements, including the challenges and opportunities AI presents now and for the future.

A startup founder woke to $449 in unexpected OpenAI and Anthropic charges after stolen API keys were exploited during the "Black October" cyber wave.

Educational Testing Service hackers stole millions of California student records, but families who moved out of state years ago may also be affected.

Apple's iPhone Duo screens are cracking near the hinge just days after its $1,999 launch, and iFixit's CT scans may reveal what's going wrong.

Travel expert Katy Nastro says 50,000 American Airlines AAdvantage miles vanished from her account after someone redeemed them without permission.

Google AI Overviews can't be permanently turned off, but adding -AI to your searches and using the built-in Web filter can help bypass AI summaries.

Attaxion researchers found 30 fake Texas campaign merchandise stores traced to just two sellers hawking gear for competing Republicans and Democrats.

GM plans to debut eyes-off driving in the Cadillac Escalade IQ by 2028, but safety testing reveals how long distracted drivers take to regain control.

Data brokers assign labels predicting your health, finances and religion based on browsing and purchases, then sell those profiles to businesses.

Elon Musk says he'll give one SpaceX share to every kid in America in 2027, but key details about eligibility and distribution remain unclear.

ClearSpace UK's robotic spacecraft with giant claws will chase down dead satellites at 17,000 mph, with a 2029 launch from Scotland planned.

A fake Social Security statement phishing email uses the SSA logo and a convincing layout, but the sender's domain instantly exposes the scam.

A clean credit report doesn't mean your identity is safe. Six ways criminals can steal from you without triggering a credit monitoring alert.

Carolyn Marvin, a 78-year-old retired professor, was arrested after blocking an Uber Eats delivery robot on a Philadelphia sidewalk for months.

The Midnight Mimosa malware campaign hides inside cheap Android phone firmware, giving attackers powerful access before owners even turn devices on.

The Fox News AI Newsletter covers the latest artificial intelligence technology advancements, including the challenges and opportunities AI presents now and for the future.

Meta's Muse AI was built to manage tasks, but users are developing romantic AI relationships and even calling the AI companion their girlfriend.

A Minnesota murder suspect's notebook listed 11 people search websites, raising urgent questions about data broker opt-out and online privacy risks.

Google Universal Cart tracks price drops, surfaces promo codes and uses Google Wallet to match your best credit card rewards before checkout.

Safari's Notify Me feature and Google's price-tracking tools can monitor products and send alerts when prices drop on your iPhone or Android.

George Weiner built PACspam.org to trace who sends nonstop political fundraising texts after blocking numbers repeatedly failed to stop the messages.