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.

A Healthy Diet and Its Effect on Children with Learning Disabilities

A top nutritional therapist says that diet has a direct effect on children with learning disabilities. Children with autism, for example, are particularly affected by their diet. There are a lot of children who are addicted to sodas or packaged meals, which can draw them even further into their condition.

There is Hope - Start With a Change Towards Your Goal of a Healthy Diet for Your Kids

Even one or two small changes in dietary approach such as substituting whole wheat bread for white bread; can benefit a child?s learning ability.

The act of omitting cheese from one's diet can have benefits. In the 60?s, it was thought that autism was a problem of the mother rejecting the child. But now researchers realize that there is a digestive connection with dairy products and this could have been one of the causes for these mixed signals.

What is Commonly Missing from Some Childrens' Diets?

Essential fats and zinc have been among the most common nutritional deficiencies seen in children with learning disabilities and autism. But essential fats can easily be obtained from nuts and seafood.

Metal Toxins Affect Brain Function

It has been found that many children with autism suffer with high levels of metal toxins such as mercury that affect brain function. Nutritional experts recommend that parents refuse mercury fillings for their kids? teeth and ask dentists to remove any existing ones.

Introducing New Foods to Children Can Be a Difficult Task

Researchers recommend patience and persistence. Kids need time to adjust to the taste and the smell before they become accustomed to a new food. However, the benefits of eating healthy food far out-weight the inconveniences.

Ask Your Doctor Before Changing your Child's Diet

As with any major medical life change, it is recommended that you consult your physician beforehand. Come back to the Easy Diet Center again soon for more interesting diet articles to help you live a healthy lifestyle.

Researchers Explore the Diet-Exercise Connection

Finding the most effective weight loss regimen is a constant struggle for those who are seeking to lose weight. It seems that everywhere dieters turn, they are presented with conflicting information about which approach will yield the fastest, easiest, and most lasting weight loss results.

One issue that is a focus of much debate is the role of exercise in an effective weight loss plan. Most experts contend that you have to break a sweat on a regular basis to achieve lasting weight loss, but a growing group of naysayers contend that it?s what (and how much) you eat that will ultimately determine the success of your efforts to slim down.

Researchers have also begun to focus more attention on the issue of exercise as part of a weight loss regimen. This week, we?ll review what some of the latest studies addressing this always-contentious issue have had to say on the matter.

Exercise Not Required For Weight Loss

Researchers at the Pennington Biomedical Research Center in Baton Rouge, Louisiana challenged the longstanding assumption that physical exercise is mandatory for overweight men and women who want to shed excess pounds. According to the results of their analysis, it doesn?t matter whether a calorie deficit is created through dietary restriction, increased physical activity, or a combination of both. All three methods are equally effective as part of a weight loss effort.

In their study, the participants who adhered to restricted calorie diets and those who dieted and exercised lost approximately the same amount of body fat. The participants in the exercise-only group lost, on average, much less weight.

Although the researchers affirm the importance of physical exertion for improving overall health, they point out that exercise is not absolutely necessary in order to lose weight. Instead, the only non-negotiable aspect of an effective weight loss regimen is ensuring that you are taking in fewer calories than you are burning on a daily basis.

Even Minimal Exercise Helps Overweight Women Reduce Disease Risk, Improve Health

Obesity is associated with a laundry list of negative health outcomes, including heart disease, diabetes, stroke, cancer, and many other disorders and diseases. However, some people are intimidated by the prospect of initiating an exercise regimen. This is often the case for women who are significantly overweight. For women in this group, lifestyle constraints and physical limitations can make the prospect of thirty minutes on a treadmill overwhelming.

The results of one recent study suggest that even short bursts of exercise may have a sizable impact on the health outlook and overall quality of life for significantly overweight women. According to researchers at the University of South Carolina, as little as ten minutes a day of moderate physical exertion has been proven to have a positive impact.

Among the 427 overweight women who participated in the study, as little as 75 minutes per week of moderate physical exertion was linked with positive health benefits such as increased oxygen capacity, a smaller waist, and reduced blood pressure, although little or no sustained weight loss was reported.

This works out to approximately 10-15 minutes a day of exercise, a commitment that most people feel comfortable making. Furthermore, the researchers underscore the fact that the exertion need not be ?exercise? in the traditional sense -- it?s entirely possible to get one?s daily quota in vigorous housework, playing games with children, or gardening.

Strength Training Less Effective for Obese People

According to the results of a recent study conducted by researchers at the University of Connecticut, men and women who are overweight or obese get fewer benefits from a program of strength, resistance, and/or weight training than do their non-obese counterparts. In a study that assessed the benefits of strength training for adults aged 18-40, the researchers found that obese and overweight participants gained an average of four to seventeen percent less muscle mass than thin participants.

The researchers hypothesized that some of the same genetic differences that make some people more likely to become overweight could also account for the differences in muscles? response to weight training. However, the researchers contend that this type of exercise is still beneficial for overweight individuals, although the results of such a program won?t be as immediately evident.

Although these study results are varied, most experts continue to recommend daily physical exercise as an important part of a healthy lifestyle. Check back each week for more research news geared to help you fine-tune your weight loss regimen!