Saturday, January 7, 2012

Food V Exercise: What Matters Most to Weight Loss?

Are you looking for the most effective way to lose weight? Dieting or exercising?

Dieting is crucial to losing weight because irrespective of a persons' genetic makeup and metabolism, anyone who stops eating is guaranteed to lose weight. Whilst, starving yourself is a dieting option clearly this is not sustainable in the longterm.

Within the dieting option, the question is whether you should opt for a low low-fat, low-carbohydrate, high-protein, low-GI, small meals or any one of a many other popular dieting approaches.

Dozens of high-quality, randomised controlled trials have been undertaken to address this issue. These research have shown that there is no one dieting option which provides the magic solution for everyone and apart from some short-term success for particular approaches - mostly low-carbohydrate diets - all of the popular dieting approaches fare poorly for shedding weight once the six-month milestone has passed.

This fact was demonstrated in one of the largest and longest weight loss study which investigated how diets with different fat, protein and carbohydrate content influenced how weight you lose. This study lasted two years and consisted of more than 800 overweight adults. Each person was randomly allocated to one of four different diets which ranged from high-carbohydrate/low-fat to low-carbohydrate/high-fat.

After six months, the average amount of weight lost was 7% of the initial body weight and there was negligible difference between the diets. Predictably, much of this lost weight was regained and only half of the respondents maintained their new weight for two years.

Other clinical trials clearly and conclusively show that the fat, protein and carbohydrate composition of the diet matter little for reducing your weight. In fact what matters most is following a sensible eating plan and sticking to it.

So now lets us consider exercising. Does regular exercise increases your chance of long-term weight loss?

Research has shown that exercise has a modest, but consistent benefit on body fat reduction and that this benefit is independent of dieting. One recent study found that people who kept up more than 90 minutes of physical activity each day lost the most weight.

Whilst exercising is important dieting is perhaps the most important element of shedding weight. This can be seen if you consider the scientific evidence. Here's a simple example: A 100g chocolate bar could easily be eaten in under one minute. The amount of energy in that bar - 2200 kJ or 500 Calories - would be enough to fuel the body of office worker for approximately five hours. However, to burn off that energy you would need to run 7km run or 90 minutes. So by making some concerted changes to the "input" side of the energy balance equation you can reap large benefits for weight loss without exercising.

If your dieting efforts is going to be effective research suggests that your diet should include at least one of the following:

fruit and vegetables
kilo joules
sweets and junk food
portion sizes
overall quantity of food
For most people,research suggests that the crucial way to reduce weight in the long-term is not dieting nor does hitting the gym alone seems to work except for the most dedicated of souls. Instead research shows that in order to lose weight small and realistic lifestyle changes is the best recipe for achieving and maintaining a weight loss. The Diet solution program offers a scientifically based diet program which shows you how to eat naturally,not diet food, and combine the different food groups together to achieve your target weight.

Current research shows that it is our ability to stick to a proven diet program and making changes to our life style that will ensure permanent weight loss. Click here to visit to discover weight loss secrets.

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