Exercise versus Diet for Lengthy-Term Weight Reduction Success

Weight Loss Tips That Go beyond Just Diet and Exercise

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The Doctors are sharing some of our favorite weight loss tips that have helped motivate our guests on their journey to a healthier life and ones that go beyond the typical diet and exercise tips though these are still important..
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Exercise vs Diet for Long-Term Weight Loss Success. “Eat less, move more.”. This is the advice typically given to those seeking the simplest method to lose weight and achieve a base level of health and wellness. For decades, researchers, fitness professionals, and casual gym goers have long known that both diet and exercise play a role in maintaining healthy body weight. “Statistics show that a regimen of diet and exercise alone has about a 95% fail rate when it comes to keeping the weight off long term. Weight-loss surgery gives patients a fighting chance to beat.

Diet & Weight Management While on Dialysis Managing High Potassium While on Dialysis. Diet vs. Exercise: The Truth About Weight Loss. not just for a week or a month, but for the long-term.

Of these people, 89% use a combination of diet and exercise, although 10% have had success using diet alone and 1% used exercise alone. However, research shows that the combination of exercise and diet is more effective than diet alone. Furthermore, while diet alone helps you lose weight, it is exercise that improves your physical fitness.

Dietary changes motivated by a desire to lose weight often lead to reduced intake of simple carbohydrates and saturated fats, foods with established adverse health effects. As for exercise, increasing one’s daily activity is associated with many positive cardiovascular, musculoskeletal, and mental health benefits. Regarding pre-treatment diet self-efficacy, Prochaska et al. (1992) found that pre-treatment scores on a measure of diet self-efficacy, the Weight Efficacy Lifestyle Questionnaire (WEL; Clark et al., 1991), predicted weight loss among participants in a worksite weight loss program, but accounted for a very small proportion of the variance. “As a rule of thumb, weight loss is generally 75 percent diet and 25 percent exercise. An analysis of more than 700 weight loss studies found that people see the biggest short-term results when they eat smart.

On average, people who dieted without exercising for 15 weeks lost 23 pounds; the exercisers lost only six over about 21 weeks. Much has been made of the recently published results of the DIETFITS (Diet Intervention Examining the Factors Interacting with Treatment Success) study. Most of the headlines emphasized the fact that the two diets involved — low-fat and low-carb — ended up having the same results across almost all end points studied, from weight loss to lowering blood sugar and cholesterol. As to weight loss maintenance after 1 y, diet and exercise also resulted in 20% greater weight loss than diet alone: −6.7±8.3 vs −4.5±11.3 kg, p =0.058 (Figure 2).

“A combination of diet and exercise is best at any stage of weight loss,” says Mathenny. “Exercise should be a mix of strength training and cardiovascular training, not just cardio.

List of related literature:

Nevertheless, in a study with opposite results, Donnelly et al. investigated the effects of very-low-calorie diet and physical-training regimens (diet only, diet plus endurance exercise, diet plus weight training, or diet plus endurance exercise and weight training) on body composition in obese females.
from Handbook of Anthropometry: Physical Measures of Human Form in Health and Disease by Victor R. Preedy Springer New York, 2012
Exercise Vs. Active Living Most experts speak of how exercise is less important than diet in the weight loss battle, and that’s true in the short term.
from Mini Habits for Weight Loss: Stop Dieting. Form New Habits. Change Your Lifestyle Without Suffering. by Stephen Guise Selective Entertainment, LLC, 2016
I mentioned back in Chapter 7 that a great deal of research has suggested that the primary benefit of exercise is in maintaining weight loss, as it tends not to help much during the diet.
from The Rapid Fat Loss Handbook: A Scientific Approach to Crash Dieting by Lyle McDonald Lyle McDonald, 2005
Regardless of the weight-loss plan, most diets modestly reduce body weight and cardiovascular risk factors, but people who adhere to the diet over the long term have greater weight loss and risk factor reductions.41 The problem is most dieters struggle to adhere to restrictive eating plans.
from Sports Nutrition for Health Professionals by Natalie Digate Muth, Michelle Murphy Zive F.A. Davis Company, 2019
Wing found that only 2 of 13 studies showed significantly greater initial weight losses for the combination of diet plus exercise versus diet alone, and only 2 of 6 studies with follow-ups of one or more years showed significantly better maintenance of lost weight for diet plus exercise versus diet alone.
from Handbook of Psychology, Health Psychology by Donald K. Freedheim, Irving B. Weiner, et. al. Wiley, 2003
Both studies employed low­fat, high­carbohydrate diets (30% of energy from fat, 10% from saturated fat) in combination with physical activity to achieve the goal of weight loss.
from Present Knowledge in Nutrition by John W. Erdman, Jr., Ian A. MacDonald, Steven H. Zeisel Wiley, 2012
Effect of an energy-restrictive diet with or without exercise on lean tissue, resting metabolic rate, cardiovascular risk factors, and bone in overweight postmenopausal women.
from Nutrition in the Prevention and Treatment of Disease by Carol J. Boushey, Ann M. Coulston, et. al. Elsevier Science, 2001
Exercise, when combined with dietary therapy, results in more weight loss than with either therapy alone but most obese patients find it difficult to start a regular exercise program until they have lost first some weight from dieting.
from Principles of Diabetes Mellitus by Leonid Poretsky Springer US, 2010
Significant weight loss when not dieting or weight
from Fundamentals of Sleep Medicine E-Book by Richard B. Berry Elsevier Health Sciences, 2011
Finally, the third post-1995 study that compared diet only to diet plus exercise also found no significant long-term differences in weight loss for these two interventions (Wadden et al., 1997, 1998).
from Handbook of Obesity Treatment by Thomas A. Wadden, Albert J. Stunkard Guilford Publications, 2004