Studies Show Exercise May Be the Most Effective Weight-Loss Weapon

Unless you're one of those super-fit types who compete in triathlons for fun, chances are good that you, like most of the rest of us, cringe when you hear the dreaded E-word. Despite decades of expert advice to the contrary, the vast majority of adults still don't make regular exercise a part of their daily routines.

In fact, recent surveys have shown that most people who are trying to lose weight are looking for a solution that does not involve strenuous exercise. Most respondents focus on counting calories or other types of diets as their primary strategy when looking to shed excess pounds.

In the past, diet gurus often did not place a lot of emphasis on the importance of exercise. However, over the last several years, numerous studies have shown that most people who achieve and sustain long-term weight loss success incorporate some form of exercise or fitness regimen. This week, we'll look to the research literature for more information about the ways that exercise can help you in your weight loss journey.

Researchers Develop Super-Effective Fat-Burning Exercise Regimen

All types of aerobic exercise help burn excess body fat, but there are significant differences in the rate at which different types of movements help reduce excess pounds. A leisurely stroll, for example, is a less efficient way to burn body fat than a twenty-minute sprint.

Scientists at the University of New South Wales have developed a technique that helps dieters shed maximum body fat in the least amount of time. Interestingly, the newly-developed method involves several cycles of different rates of exertion, rather than a single, sustained period of exercise.

The technique is a variation of the long-established exercise regimen known as interval training. Rather than exercising for a long-period of time at a constant rate of exertion, this method involves short periods of intense effort followed by "rest" periods of lower effort.

For example, the participants in one study were instructed to sprint for eight seconds, and then exercise at a regular pace for twelve seconds for a total of twenty minutes. Over the course of a fifteen-week period, the participants in this group lost over three times as much fat as the participants who exercised at a steady rate for a stretch of forty minutes.

According to the researchers, the difference can be attributed to a chemical compound known as catecholamines, which the metabolism releases in response to short periods of extreme effort. This, in turn, leads to faster fat oxidation and a greater overall loss of fat. The effect was particularly notable in the thighs and buttocks, areas that are often identified as trouble spots for women seeking to shed excess pounds.

Even Moderate Exercise Reduces Risk of Metabolic Syndrome, Study Shows

An intriguing theory that has been advanced in recent years posits that metabolic syndrome is a major risk factor in obesity. In addition, it has long been known that individuals with metabolic syndrome often develop adult-onset diabetes, a condition that carries with it a wide array of associated health risks.

However, according to the findings of a study conducted by scientists at the Duke University Medical Center, even short daily walks can result in a significant reduction in the risk that a person will develop metabolic syndrome. Even among study participants who made few to no dietary changes, daily walks of thirty minutes each drastically reduced the risk of developing metabolic syndrome. The greatest degree of protective benefits was achieved by the participants who walked for thirty minutes at least six days each week.

Combine Diet and Exercise to Shed Post-Pregnancy Weight

Many new mothers looking to get rid of the extra pounds gained during pregnancy pin their hopes on dietary changes alone. However, according to the results of a recent study conducted by Cochrane Review researchers, a plan that includes both dietary restrictions and an exercise regimen is the most effective way for women to return to their pre-pregnancy weight.

Both diet-alone and exercise-alone regimens proved to be as effective as making no changes at all, according to a meta-analysis of the research literature. However, women who combined elements of both approaches typically saw the best results. In addition, the study found that slower post-pregnancy weight loss was preferable, as those who shed pounds over a longer period of time were more likely to maintain the weight loss.

If you need expert advice about how to incorporate exercise into your weight loss plan, consult your doctor or a licensed exercise physiologist. Be sure to check back each week to get more of the research news you need to succeed in your journey toward better health.