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Weight Loss Information from experts |
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New Weight Loss Plan -- Resistance Training
My last article, Make Diets Work, concluded that dieting the old way (eating fewer calories) doesn't work. Diet shock, slower metabolism, and eventually, weight regain are inevitable consequences of dieting to lose weight. The only two options are to stop dieting and exercise only or continue dieting as usual with additional steps to prevent diet shock from initiating the weight regain reactions. This article is on exercising to lose weight. How Exercise Can Help You Lose Weight There are two ways in which exercise can lead to weight loss. The first way is simple thermodynamics and the second way is metabolic. 1. Thermodynamics and Weight Loss Weight loss will occur when the amount of energy you consume (calories) is less than the amount of energy you use or "burn." You can achieve this state, referred to as a negative energy balance and represents a true energy deficit, by eating fewer calories, exercising more, or both. Let's look at a simple example and use exercise as the sole means of creating a negative energy balance, which will lead to weight loss. Before Exercising... Energy in (calories consumed)=3000 Energy out (calories used or burned)=2700 Total energy= +300 calories extra that you will store as fat After starting an Exercise Program... Energy in=3000 Energy out=3100 Total energy= -100, utilize stored energy to make up the 100 calorie deficit On a daily basis, by exercising, you'll create an energy deficit of 100 calories that your body will fix by using stored energy. This results in weight loss. No fancy diets, no added cost, no diet shock and weight regain, just weight loss by moving your body in some consistent manner, called exercise. Historically, this option makes the most sense, too. Your extra weight is extra energy collected over the years. So why not do something that directly gets rid of the extra energy keeping you overweight? This is what exercise does. It burns the extra energy you have by physically working your muscles. Dieting to lose weight, on the other hand, is an indirect attempt to burn the extra energy packed away as fat. 2. Metabolic Weight Loss The more you exercise the more you use muscle. The more you use muscle the more metabolically active muscle becomes. This means, even at rest, you'll burn more calories and protect yourself from gaining weight in the first place. The Best Exercise Read up on circuit training. This uses both aerobic and anaerobic exercises in one program. I wrote about this two years ago and you can read parts of my original article at Circuit Training. I use resistance bands instead of weights for the anaerobic part. They are easy to use and, if done properly with stretching, can lead to toned muscles fast. Toned muscle means fast metabolic rates and the best protection from weight gain known to man. Conclusion Stop dieting and start moving! This is the best way to lose weight and to keep it off. Diet shock, weight regain, and the Yo-Yo Diet are no worries of yours if you exercise to lose weight. To Healthy Living! Michael A. Smith, MD Dr. Michael A. Smith is the Chief Medical Consultant for Diet Basics, a content rich website dedicated to the on-line dieter. Please visit his site at Diet Basics and learn how to make your diet work.
MORE RESOURCES: What Nearly Brainless Rodents Know About Weight Loss and Hunger The New York Times Jelly Roll Reveals His Goal Weight and the Risky Activities He Wants to Do Once He Hits It People.com Fitness coach says 'eating same meals every day is a weight loss hack', shares how to shed 9 kg in 90 days Hindustan Times Eli Lilly sues companies selling alternative versions of its weight loss drug : Shots - Health News NPR Woman dies after ’circus act’ weight loss surgery in Mexico FOX 9 Minneapolis-St. Paul FDA officials warn of fake weight loss drugs and ban compounded versions of popular medications UCHealth What’s next for GLP-1s? Healthcare Brew Say goodbye to cheap versions of Ozempic and Wegovy Fast Company Cross-cultural differences in weight loss maintenance: a comparison between North America and Europe Nature Mitolyn Reviews: Doctor's Analysis – Can It Naturally Enhance Energy, Burn Fat, and Support Mitochondrial Health? GlobeNewswire Why GLP-1 Weight-Loss Drugs Are Hard to Make into Pills Scientific American AG Yost Warns Med Spas: Stop Misleading Consumers About Weight-Loss Drugs Ohio Attorney General (.gov) Association between plausible genetic factors and weight loss from GLP1-RA and bariatric surgery Nature Lizzo Reveals How She Lost the Weight and Conquered Her Anxiety. Plus, Why She Quit Starbucks People.com Music star Jelly Roll reveals his weight-loss goal Yahoo News New Zealand Novo Nordisk Just Leapfrogged Eli Lilly With A Weight-Loss Pill Investor's Business Daily Trump Sparks Ozempic Mystery With Miraculous Weight Loss The Daily Beast What to Know About Eli Lilly’s Daily Pill for Weight Loss The New York Times Daily Pill May Work as Well as Ozempic for Weight Loss and Blood Sugar The New York Times Column | What the science says about intermittent fasting The Washington Post How Kristen Lost 55 Lbs With Zepbound After Breast Cancer and Years of Yo-Yo Dieting womansworld.com Your 6-Week Ozempic Guide: Lose Weight Faster With Fewer Side Effects firstforwomen.com Trump’s dramatic weight loss at 78: Did he take Ozempic? This is what White House is saying Times of India CA drug spending doubled due to weight loss drugs, illegal immigrants The Center Square Inside Lizzo’s Weight Loss Journey: Everything the Singer Has Said About Prioritizing Her Health People.com 7-Day High-Protein Mediterranean Diet Meal Plan to Help Lose Visceral Fat, Created by a Dietitian EatingWell Mounjaro can help maintain long-term weight loss Medical News Today “We’re overfed but undernourished”: Dr Jack Mosley on carrying on his father Michael’s weight-loss legacy Good Housekeeping Lilly's oral GLP-1, orforglipron, demonstrated statistically significant efficacy results and a safety profile consistent with injectable GLP-1 medicines in successful Phase 3 trial Eli Lilly and Company Eating More Protein And Fiber Is Key For Weight Loss, Study Finds. Here's How Much To Consume. Women's Health Reimbursing weight loss drugs for all who could benefit would push State’s annual medicines bill to €10bn, doctors told The Irish Times Forget diets or gym. Ram Kapoor lost 55 kilos weight with mindset shift that changed his life forever The Economic Times Why Blue Cross Blue Shield is rolling back coverage of GLP-1 weight loss drugs in Massachusetts WBUR How a New Weight-Loss Pill Could Transform Health Time Magazine Jelly Roll Has Big Plans When He Reaches His Goal Weight EntertainmentNow Healthy Tips for 'Weight Wellness' with Cypress Wellness Pharmacy Gulf Coast News and Weather - Southwest Florida News |
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