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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: Gut Check: Fractyl Health Can Lock in Weight Loss From GLP-1 Drugs Inside Precision Medicine Does Intermittent Fasting Improve Health beyond Weight Loss? Scientific American ‘Ravenousness was in my job description.’ What happens when a food writer goes on a weight-loss drug? The Boston Globe Gautami Kapoor reacts to Ram Kapoor’s 55 kg weight loss without Ozempic or surgery, reveals his true inspiration Hindustan Times New weight-loss drugs meet old biases against fatness, challenging recent gains in body positivity The Clayman Institute for Gender Research DTC obesity med market heats up: Eli Lilly taps knownwell, Hims & Hers adds new weight loss meds to platform Fierce Healthcare Feinsinger column: Ozempic and other GLP-1 weight-loss drugs Post Independent 100 Pounds and Counting! One Veteran’s Story of Weight Loss | VA Saginaw health care | Veterans Affairs VA.gov Home | Veterans Affairs Lifetime Excess Weight, Adult Weight Gain Linked to Increased Renal Cancer Risk Oncology Nurse Advisor 4:3 Intermittent Fasting Outperforms Daily Calorie Restriction in Weight-Loss Study CU Anschutz newsroom Weight loss implants to increase compliance and cut admin burden for patients Pharmaceutical Technology Midwest state attorneys general call for the FDA to clamp down on counterfeit obesity drugs Iowa Public Radio Eli Lilly Vs. Hims & Hers In DTC Weight Loss Market? - There Is Only One Winner (NYSE:LLY) Seeking Alpha One Woman’s Weight Loss Win: ‘I Lost 110 Pounds Enjoying Slow Carbs!’ firstforwomen.com Eli Lilly piles on weight loss drug suits to ward off revenue squeeze Life Sciences Intellectual Property Review Weight Loss Breakthrough: Stanford Scientists Discover “Natural Ozempic” Without the Side Effects SciTechDaily 6 Korean fermented foods perfect for weight loss Times of India Hims & Hers stock slipped as investors were left unimpressed with its new weight-loss drug options Quartz Weight-Loss Drug Use Has Risen Sharply Among Children and Adults With Type 1 Diabetes Johns Hopkins Bloomberg School of Public Health A woman who lost 130 pounds shares 7 changes she wasn't expecting — from people being nicer to her to food tasting different Business Insider Slimming with Ozempic: less praiseworthy than dieting and sports Оперативні новини України та Світу This 3-day-a-week diet could be a vital weight loss strategy, say scientists BBC Science Focus Magazine Best SARMs For Cutting, Bulking & Muscle Growth 2025: Top Fat Loss Sarms Stack For Sale On The Market - CrazyBulk GlobeNewswire Love Is Blind's Chelsea Blackwell Claps Back at Haters Over Weight Loss From Medication - E! Online E! Online Man weighing 150 kilos sheds half of it: Know how he did it with a simple protein-rich diet plan Times of India Meghan Trainor flaunts dramatic weight loss transformation at Billboard event, reveals how she's ‘biohacking’ her body Hindustan Times Intermittent fasting three days a week outperforms traditional dieting in weight-loss study PhillyVoice This natural South American drink works like Ozempic — and can lower your risk of heart disease New York Post Maximize Fat Burn: How To Find Your Target Heart Rate for Weight Loss firstforwomen.com Do Ozempic and Wegovy really cause hair loss? New Scientist Pierce Brosnan's wife Keely showcases incredible transformation in figure-hugging mini-dress hellomagazine.com Rapid Weight Loss and Arrhythmia Mass General Brigham |
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