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.

Baby Steps or Drastic Changes?

Researchers Explore the Most Effective Approaches to Weight Loss

Some diet and fitness experts say that the best way to make the life changes that will result in permanent weight loss is to introduce a series of small changes over an extended period of time. This way, they argue, the changes won't be overwhelming, and it will likely be easier to sustain your improved habits in the long-term.

On the other side of the debate, some advisors advocate a sharp and sudden change in lifestyle to achieve maximum weight loss. This "cold turkey" approach removes some of the ambiguity from the process of jettisoning unhealthy habits, and its part of the reason why "extreme" diets like Atkins and veganism are increasingly popular. Proponents of this approach contend that a dramatic turnaround in habits can be more effective and meaningful.

Some diet and weight loss experts -- the majority, in fact -- support a third approach that is somewhere in the middle of these two methods. The middle path focuses on moderation as the key to successful weight loss. Most of the experts who recommend a moderate approach suggest enacting significant changes, but avoiding a "crash diet" mentality and the unhealthy "yo-yo" cycle of weight gain and weight loss that it can cause.

There are convincing arguments that can be made to support each of these approaches to weight loss, but what does the research say? This week, we'll take a look at the results of a few recent studies that have "weighed in" on this heated debate.

Moderate-Fat Diet More Effective than Low-Fat Diet in Producing Lasting Weight Loss

For decades, the default approach to dieting was adopting a low-fat, low-calorie eating regimen. Although fad diets came and went during the same period of time, this approach remained the primary method that weight loss experts and medical personnel recommended.

However, the sudden popularity of the low-carb Atkins diet that emerged in the late 1990s called these longstanding assumptions into question. Although the medical establishment was initially skeptical, studies began to be conducted that indicated that there may be some method to the low-carb madness. Most significantly, researchers began to consider the possibility that low-fat eating may actually hinder weight loss.

One recent study conducted by researchers at the Brigham Women's Hospital in Boston seemed to confirm these suggestions. The study tracked the eating patterns of a group of over 100 women over the course of 18 months, keeping records of food intake and weight. Roughly half of the group was directed to follow a typical low-fat diet, while the other half consumed a diet rich in healthy, moderate-fat foods, including olive oil, peanut butter, canola oil, avocado, and some nuts.

According to the study's findings, there were significant differences between the two groups. First, only 20% of the participants in the low-fat group continued to eat their prescribed diet over the course of the entire study, while over half of the moderate-fat group lasted until the study's conclusion.

Furthermore, although the participants in both groups lost roughly the same amount of weight, the moderate-fat eaters were able to maintain their weight loss longer than the low-fat eaters. The researchers indicated that a more moderate approach to fat consumption may prove to be the best long-term fix for those seeking to shed excess pounds.

Moderate Exercise May Be Best Bet for Weight Loss

Although many dieters adhere to the adage of "no pain, no gain" and aim for strenuous exercise, researchers at Duke University have found that a more modest approach may have the best health effects for many men and women.

According to a recent study, participants who engaged in moderate exercise were able to lose weight and improve a number of health measures, while participants who engaged in strenuous exercise sustained more injuries and enjoyed fewer overall health gains.

However, the researchers caution that those who opt for more moderate weight loss will likely have to work out longer than their counterparts who stick with a more extreme exercise regimen. For older people, injury-prone individuals, or those who simply don't like strenuous exertion, though, these findings may provide a welcome alternative.

For Burning Fat, Extended Periods of Exercise Proven Most Effective

The question of how much dieters should exercise has long been a point of contention among researchers, doctors, and weight loss experts. A recent study conducted by scientists at the Institute of Sports Medicine at Denmark's Bispebjerg Hospital suggested a novel alternative to this dilemma.

The researchers studied a number of different exercise patterns as a means of determining which ones were most effective at burning fat and producing weight loss. The results indicated that two sessions of exercise separated by a period of rest may be the best alternative. For example, the group in the study that showed the most positive results exercised for thirty minutes, took a twenty minute break, resumed for another thirty minutes.

Although the time commitment involved in this approach may prove to be unappealing to some dieters, it does involve less exertion than an unbroken period of strenuous exercise.

Based on these studies, it appears that a moderate approach to weight loss may be the most effective. Check with your doctor before starting a diet or exercise program, and check back each week for the research news that can help optimize your journey to fitness!