So if you want to lose weight, is it better to diet or to exercise? Will you get faster results if you do both? The answer might surprise you, especially with all the ads for “overnight weight loss” and “increased metabolism” that are out there. Read what the latest research says and get the bottom line on what it takes to lose weight.

A 2007 study performed at Louisiana State University and published in the Journal of Clinical Endocrinology & Metabolism found that there was essentially no difference in the amount of weight loss between two groups of subjects, one group that had dieted only, and one that had both dieted and exercised. Both groups lost about the same amount of weight at the end of the study. So what’s the bottom line? According to lead author Dr. Eric Ravussin, “It’s all about the calories.”

The Nitty-Gritty Details

The first group reduced their caloric intake through dieting alone, cutting their food intake by 25%. This should be pretty straightforward. If you reduce the amount of food you eat by 25%, the total number of calories your body has available also falls by 25%. At the end of the 6-month study, the members of this group lost about 10% of their starting body weight.

The second group cut their caloric intake through a combination of dieting and exercise. First, they reduced the amount of food they ate by 12.5%. At the same time, they increased the amount of calories they normally burn by 12.5% through exercise. When you add the effects of the diet (12.5% reduction in food) and exercise (12.5% increase in metabolism), you end up with the same 25% reduction in total calories as the first group. The members of this group also lost about 10% of their starting body weight.

Since the amount of total calories for both groups was reduced by the same amount, they lost the same amount of weight. Big shock, right? Well, here are some of the less-than-obvious points that you can use in your fitness plan.

What This Means

What this study shows is that there is only one way to loose weight: you have to reduce the total number of calories that your body needs to maintain it’s current state, creating what Dr. Ravussin calls an “energy deficit.” There are two ways to do this:

1. You can reduce the amount of caloric intake. In other words, dieting. Reduce the amount of food and drink calories that you take into your body.
2. You can increase the amount of calories expended. You do this by raising your metabolism. Although there are several ways to do this, exercise is typically the best since it provides other benefits, such as aerobic fitness, at the same time.

The study also found that both groups lost weight in the same areas. According to Dr. Ravussin, “So long as the energy deficit is the same, body weight, fat weight, and abdominal fat will all decrease the same way.” This tends to debunk the idea that you can “spot reduce” abdominal fat.

Since the distribution of the weight loss was the same for both groups, the study also put a big hole in the idea that dieting alone causes you to lose muscle mass. The researchers found no evidence of this.

Why Not Do Both?

Why didn’t Group 2 reduce their food intake by 25% like Group 1 did, AND then exercise? Well, they obviously wouldn’t have been able to compare the two groups if they did that. But there’s another factor you have to take into consideration: your appetite increases when you exercise. This makes it all the more difficult to stick to your diet.

However, doing both is a very effective way to lose weight as long as you balance the two.

The Balanced Way

So how can you use this information in a healthy and balanced way? Here are some tips to keep in mind when you’re designing your weight-loss program:

1. If you choose to diet, you’ll be eating less so make sure that your food choices are nutritional.
2. If you choose to exercise, be aware that the more you exercise, the more your appetite will increase. It’s your body’s way of trying to compensate for the increased expenditure of calories. Don’t fall into the trap of thinking that just because you’re working out, you can eat whatever you want. It’s way too easy to burn 100 calories through exercise and then gain it all back and then some by eating a 200 calorie hamburger. Remember, it’s all about total calories.
3. For my money, I’d recommend a plan that incorporates both diet and exercise. However, keep in mind that what you eat has the largest impact on total calories. It takes a lot of effort to burn 100 calories during a workout session but you can reduce your caloric intake by 100 calories (or more) by simply drinking water at lunch instead of your usual Big Gulp.
4. Stay away from diet pills, teas, supplements and other items that contain ephedra, including such natural remedies as Chinese ma huang or “Mormon tea.” All of these claim to raise your metabolism so you can “loose weight while you sleep” or something similar. There are documented health risks with these so don’t use them.
5. Don’t fall victim to diet or fitness plans that claim to “spot reduce” areas. You’ll lose weight the way your body is genetically programed to do so.
6. Don’t try to lose a lot of weight too quickly. The participants in this study lost 10% of their body weight over a 6 month period. If you lose weight too quickly, you’ll simply gain it all back with a couple of extra pounds thrown in.

Remember, in order to lose weight, reduce total calories. Keep this basic fact in mind when you’re designing your weight-loss plan.

Hiram

The Balance Health Guy

Technorati Tags: diet, nutrition, weight loss, exercise, muscle, fat, balanced health, calories, metabolism

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