Proven Weight Loss Strategies
It’s what I’ve been preaching to you all for awhile now but I was glad to read about a recent project by The American College of Sports Medicine synthesizing all published data-based research from 1999-2009 on the weight loss strategies. They were able to quantify levels of activities and how/where calories were spent, i.e. what works and what doesn’t.
Here are some of their interesting finds:
1. Lifestyle forms of activity (regular walking from car to work or in a store, getting up and down) did little to aid in weight management and often lead to weight gain.
2. Lifestyle approaches (planned physical activity, organized events, commuting by walking) not only prevent weight gain but allow the majority of us who sit for a living to at least maintain our weight.
3. Energy expenditure (the simplest formula for weight management aka calories in vs. calories out) was studied in two parts: diet-only strategies and diet-plus-exercise strategies. The accumulative review found that those whose energy deficit was 500-700 calories per day (the diet-plus-exercise group) saw more weight loss—by about 20% more than the diet-only group.
4. Resistance training—consistently done—provides an increase in bone density, insulin sensitivity, higher levels of good cholesterol, reductions in blood sugar levels, lower levels of bad cholesterol and decreased cardiovascular disease. Resistance training promotes the increase of fat-free mass on our frames and increases our metabolic rate to burn more calories from fat long after our workout is over.
So, keep up the good work, folks. Not a surprise that we’re all seeing results!
Enjoy Your Exercise. Enjoy Your Day.
