Short-term studies have shown that endurance exercise without caloric restriction causes weight loss. Exercise by itself is less effective than caloric restriction (i.e., dieting ) or caloric
restriction plus exercise.
Dieting by itself reduces lean body mass and decreases resting metabolic rate. Dieting may depress metabolic rate by as much as 30%. During the initial stages of a starvation diet, 40% of the weight
lost may be from lean muscle mass.Most studies have shown that after one year, most weight lost through dieting alone is regained.
The dieter may become involved in a futile cycle of dieting and regaining weight. To be successful, long-term weight- control programs should include exercise. Exercise plus diet is more effective
than dieting alone. Exercise spares lean mass and increases resting metabolic rate during caloric restriction. Exercise also increases the thermic response to food (digesting and processing food
increases the metabolic rate). Exercise also reduces the risk of coronary artery disease.
Anybody who as heard the word "diet" is also familiar with the notion of cutting calories. That spells trouble! Reducing calories often means lower energy levels, hunger, loss of muscle tissue and
a slower metabolic rate. That is, your body's metabolism slows down as a survival measure to adjust to the fewer calories it's getting fed. The more you cut calories, the more your metabolic rate
slows and fat-burning ceases. After a few weeks you are not losing anymore, so you cut calories further. It's a vicious cycle. Is there a way to cut calories while maintaining a high metabolic rate?
Maybe - if you plan a sound strategy by zigzagging your calories. Here's how it works.
Let's say that you normal eat 4,500 calories per day. You know that to lose a pound of fat you must burn 3,500 calories (if you didn't know that, you know now!). So if you want to lose a pound of
fat a week you have to eat 3,500 fewer calories per week, which means you have to cut 500 fewer calories per day. That means you would be eating 4,000 calories per day.The key is to remember that you
need to generate a 3,500-calorie-a-week total deficit to lose a pound of fat. That means that you have to average a 500-calorie everyday day, which means an average caloric intake of 4,000 calories.
That is not the same has taking in 4,000 calories every day!
Low-Calorie Diet vs Exercise