3 Proven Truths About Exercise and Weight Loss :

Everyone has an opinion about exercise and weight loss - but what does the vast body of research tell us? How effective is exercise, and is it necessary? Can we at last lay down some rules of thumb - a reality check as it were?

A researcher at the University of Colorado has pored over 70 different research papers and come up with some conclusions.

The key points:

Can I Only Exercise?

• Substantial weight loss can be achieved with physical activity alone - provided appropriate volume of exercise is maintained.
  HOWEVER - for many overweight and obese individuals the volume of exercise required is difficult to achieve and sustain.

Do I Really Need to Exercise To Lose Weight?

• Dietary restriction and increased physical activity in combination have generally been found to modestly improve weight loss compared with diet alone.
  HOWEVER - overweight and obese individuals can lose large amounts of weight with dietary restriction alone.

Do I Really Need to Keep on Exercising Once I've Reached Goal Weight?

• The addition of physical activity to a dietary intervention substantially increases the odds of successful long-term weight-loss maintenance.
  NOTE: Exercise might be essential for most overweight and obese individuals to maintain weight loss.

Note that despite finding these patterns, the study authors note there is much discrepancy among papers - probably due to participants failing to adhere to exercise protocols.

It's important to note that here we are talking about exercise for weight loss. Remember that exercise itself has numerous health benefits (mental and physical) other than just weight loss.

Rule of Thumb
Get your diet right. Start learning to incorporate moderate exercise into your life; if you fail to do so during your weight loss phase - you will increase your chances of weight regain.

Source: Nat Clin Pract Endocrinol Metab. 2007; 3(7):518-529 .

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