Diet vs exercise
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but then there is this
http://www.nejm.org/doi/pdf/10.1056/NEJMoa1105816
which shows the body adapts to going up and not so well to going down so exercise will play a key role in maintaining weight loss because previously heavier people be more inclined to gain again - bummer
other studies suggest that the new balance is to maintain is different in a previously heavy person as apposed to a person who hasn't gained weight
Very good study. I think this is the big reason why many people who lose a significant amount of weight just gain it back within the next few years. They think they don't have to continue their healthy lifestyle or they slack off. I have maintained for 4 years now and it is because I exercise. When I don't exercise I gain. It's just how it is.
Great article though! Thanks for posting.0 -
I am wondering if anyone has any advice on beginning resistance training to accomplish just what this gentlemen is referring to? I am doing the diet thing and walking a lot more which is helping me lose weight, but with as much weight as I'm wanting/needing to lose I know resistance training is going to need to come in here at some point and soon.My understanding has always been 80% diet 20% exercise.
Yup, me too. I exercise less these days but I pay far more attention to my nutrition and the results are impressive.
And that 20% exercise just consists of walking at a moderate pace (good low-impact fat-burning exercise) and some resistance training (for maintaining and adding muscle). No more mad runs or gut-busting bike rides for me ...0 -
The medical journals report the same thing. It is more about what you put in your mouth. Exercise is good; it strengthens muscles (including the heart), prevents osteoporosis, and serves to alleviate depression. However, unless you have time to do almost nothing but exercise, most people can't perform enough exercise to overcome an excess of food. So, keep moving, but really pay attention to calories consumed.0
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I have found a wonderful website called Bodyrock.tv which provides short, but intense and brutal, work-outs. These exercises incorporate weights, as well as use your own body's weight for resistance. I have only been doing these exercises for a few months, but I am stronger than I have ever been. The website is also free! You just need to motivate yourself to do it everyday.0
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I second this, I love to work out, not crazy like, but a good hour, but I eat WAY TOO MUCH so I don't loose much...I have to, have to change that!!! I have to eat less and keep up a 3 times a wk workout...Good luck everyone!!!!0
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You have to have both IMO. There was a study here in the UK came out recently:
http://www.ncbi.nlm.nih.gov/pmc/articles/PMC2652953/
showing that physical inactivity can contribute to several diseases "Diseases attributable to physical inactivity included ischaemic heart disease, ischaemic stroke, breast cancer, colon/rectum cancer and diabetes mellitus".
It is better to be overweight and active/fit than to be underweight and inactive/unfit - the "skinny fat" phenomenon. Losing weight through diet alone addresses levels of subcutaneous fat, but without exercise, has less impact on visceral fat which develops around the organs and is the more dangerous kind.0 -
And also bacon.
Is there anything it CAN'T do?0 -
I understand the 80/20 or 90/10 principle, and agree what you eat is of utmost importance. But I now honestly truly believe that diet absolutely NEEDS to be paired with exercise or rather movement of some sort. Especially if like me you have at least a 3rd of body weight to lose.
My body fat composition must be pretty disgusting, and while this will change with diet, it will improve more quickly with regular exercise. And not only does exercise improve muscle tone and metabolism, but it releases those endorphins and helps us feel better.
My heart sinks when I hear people say "Ooh I can diet and I don't have to exercise", and I've been guilty of that in the past, time and again. But those people are missing out on the many many benefits of exercise.
This is where i think quotes like "80% diet and 20% exercise" do damage, because it can be interpreted that exercise isn't very important.
Exercise is important to good health but not all that important to weight loss. How much you weigh is only one factor in your overall health and that's the message people need to understand.0 -
I am wondering if anyone has any advice on beginning resistance training to accomplish just what this gentlemen is referring to? I am doing the diet thing and walking a lot more which is helping me lose weight, but with as much weight as I'm wanting/needing to lose I know resistance training is going to need to come in here at some point and soon.
A fair question, look,I am going to be honest with you ... 3 months ago I did not know anything about training, resistance or otherwise ... I thought that weight training was for muscle-bound egomanics preening in a gym (wrong).
I am still basically clueless (and have never entered a gym) but I do know that stimulating muscle in a deep way has profound advantages for muscle development and the metabolic advantages this brings. Lean muscle helps boost metabolism, a good thing...
I will leave the advice to those that know much more than me but I can say just doing some push ups and pull ups have had a big impact on my progress. It doesn't have to be a huge 'go for the burn' session either, just what you are comfortable doing at your level of fitness.0 -
And also bacon.
Is there anything it CAN'T do?
I find having a plate of cooked bacon under my nose helps up the push-up intensity.
It's a wonder food0 -
Diet will always be the key element of body weight.
Exercise will always be the key element of body composition.
Exercise is more important for long term maintenence.0 -
I agree that calorie restriction is best for loosing weight and it can't be done with exercise alone. However, in my experience the weight that you loose with diet alone will be some fat and a lot of muscle.
A little more than a year ago I lost 30 lbs on Weight Watchers with no exercise at all. I did it as part of a weight loss study at Texas A&M University, so they measured all sorts of things during the study including body fat and strength. At the end, after I lost the 30 lbs, my body fat percentage was the same as before and my strength and endurance were both way lower. Basically, I was in the healthy weight range of BMI, but was weak and didn't feel any better even though I was eating better.
Shortly after, I got pregnant and gained 40lbs (baby was born 5/21). This time, I have decided to incorporate exercise into my life and stop making excuses. I work full time and have little kids, so finding the time is hard, but I am making it a priority now. After exercising and eating healthy for the past 6 weeks I have lost all but 8 lbs of the baby weight and feel SO much better. My endurance and strength are up and I really feel like what I'm loosing is mostly fat.
So, for me personally, it's about more than loosing weight. I want to loose fat, keep as much muscle as possible with the ultimate goal of feeling great and being healthy.0 -
Weight loss, yes. But I don't want to *just* lose weight - I want to be active and healthy and participate in great activities. If I just lost weight without excercising, interesting activities and an outdoor attitude I'd take out a good part of the flavor of what I enjoy.
So, I'm sure the study is accurate, diet is more important for weight loss - but just like trumpets are the loudest in the orchestra, you still need the whole package to make the music. And to stick with it - at least for me.0 -
Yeah, this isn't new news. You can eat back your exercise in a few bites. Go to a spin class and then head to Starbucks...your whole class could be gone in one low fat pumpkin bread slice. I workout as a living, and if I'm not paying attention to my food I will gain. It's honestly 90% food. Wish it wasn't!!0
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My understanding has always been 80% diet 20% exercise.
Mine too! Which sucks for me cause I love exercising but I also LOVE food!0 -
I am living proof of this.
My exercise regimen is set. On average, 5 Bikram yoga classes per week, 90-120 minutes long plus general moving around, biking, walking the dog, swimming here and there. I am strong, visible muscles.
BUT, lately, with strict tracking I see my calories are about 1800 on average (hurts to say that). I've lost a little but I could do a lot better. I avoid eating back all my exercise calories but I see it's not just about how much exercise I put in.
This is a very timely article for me. Time to stop justifying the binges because of exercise!
Thanks!!!My understanding has always been 80% diet 20% exercise.
Mine too! Which sucks for me cause I love exercising but I also LOVE food!0 -
I exercise as much to be in better shape as I do to lose weight. It helps tone the muscles and I always feel good afterward. But I have also learned that you should do whatever works best for you.0
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There's no substitute, they go hand in hand...0
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I agree. Its hard to out exercise a bad diet
I have a friend who's insanely overweight, but she's always so annoying when it comes to complaining about not losing weight. She goes to the gym like 5 times a week, but eats like crap and eats a lot. She just doesn't get it... duhhhh0 -
Can't have one without the other. Sure, you might loose weight with a good diet, but then you could end up skinny flabby, versus skinny toned. I like the 80/20 rule (80% diet, 20% exercise), but truthfully for me it's more like 70/30. Good luck with all your weight loss goals everyone! =D0
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I have always thought diet was more important than exercise for weight loss. I do like to balance both though for best results.0
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Exercise allows me to eat more but still achieve the same deficit - which keeps me happier! I am also finding that I'm in smaller clothing sizes now than I was at this weight on the way up, so exercise is making me more solid but smaller than I would be otherwise.
I don't hold with exercising every day like some here. 4-5 days a week seems healthier allowing yourself to recover between.0 -
My understanding has always been 80% diet 20% exercise.
Mine too! Which sucks for me cause I love exercising but I also LOVE food!
I love food too.
Good, nourishing, nutrient-dense, varied food that fills me up and gives my body what it needs.
Food is not the enemy.0 -
exercise is important too though... if you ever want to be fit....0
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Hey there My name is Drea I am 22 years old I work in a hospital overnights and also as an emt during the day so my schedule can be really funky for trying to stay on a healthy diet. For me I try to stick to my daily alotment of calories between midnight and midnight the next day. According to the MFP app I should be eating 1470 calories a day to stay on track with loosing about 2 pounds a day. I have tried to cut out the soda drinking and focus on getting the complex carbs and proteins I need. Along with that I have been swimming laps at a decent pace for an hour and 30 minutes at the gym followed by light weight lifting focusing on strength and building tone versus becoming too bulky. My concern is that I typically burn anywhere from 2000 and 2100 calories a day working out and although I am feeling stronger and more fit I am worried that according to the MFP app I am supposed to eat all those calories back so that I reach my net calorie goal. Should I be discouraged if I am not shedding the weight faster? or should I try and not eat ALL of those burnt calories back?0
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My understanding has always been 80% diet 20% exercise.0
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It's pretty commonly known that diet is much more important than exercise for weight loss, and I certainly agree. In the past, I lost weight easily through diet alone, although I did gain it all back... This is my first time ever combining diet and exercise, and my loss is slower than on diet alone. I feel like exercise has complicated the process, but I'm sticking with it because I'm now going for body re-composition rather than just weight loss.0
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