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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 do weight loss drugs mean for a diet industry built on eating less and exercising more? Yahoo Life Opinion | Ozempic and Wegovy Have Health Benefits Beyond Weight Loss The New York Times Beyond Weight Loss: Five Yale Experts on the Benefits of Exercise Yale School of Medicine Weight Loss Leader Hits Buy Trigger In Market Rebound Investor's Business Daily Fitness influencer claims following these 6 simple steps can help you lose over 1 kg in a week Hindustan Times Opinion: The Liberals weight-loss goal shows they are running out of options The Globe and Mail What do weight loss drugs mean for a diet industry built on eating less and exercising more? Yahoo Canada Finance US Senate committee investigates weight-loss drug costs as NC negotiates with manufacturer WRAL News Weight-Loss Drugs Drive U.S. Prescription Spending HealthLeaders Media What do weight loss drugs mean for a diet industry built on eating less and exercising more? The Janesville Gazette New Johns Hopkins study challenges benefits of intermittent fasting The Hub at Johns Hopkins Scott Disick will 'stop taking Ozempic' after 'public outcry' over extreme weight loss New York Post Woman lost 105 pounds through walking and diet, then Wegovy Business Insider Costco products that helped me maintain 73-pound weight loss Business Insider Inside Novo Nordisk, the Company Behind Ozempic and Wegovy The New York Times Sleep Apnea Reduced in People Who Took Weight-Loss Drug, Eli Lilly Reports The New York Times Eli Lilly’s weight loss drug Zepbound shows promise as a sleep apnea treatment in late-stage trials CNBC All About '1000-Lb. Sisters' Star Tammy Slaton's Weight Loss Women's Health The new weight-loss drugs and cancer Fred Hutchinson Cancer Center How 'miracle' weight-loss drugs made health disparities worse Los Angeles Times TikTok cracks down on Ozempic content Business Insider Tirzepatide reduced sleep apnea severity by up to nearly two-thirds in adults with obstructive sleep apnea (OSA) and ... Investors | Eli Lilly and Company '1000-Lb Sisters' Star Tammy Slaton Shows Off Figure in Swimsuit on Vacation After Weight Loss Yahoo Entertainment What do weight loss drugs mean for a diet industry built on eating less and exercising more? Bowling Green Daily News Delta Burke once turned to crystal meth as a weight loss method: 'Wouldn't eat for five days' Fox News Time-Restricted Eating Tied to Modest Weight Loss Medpage Today Weight-loss drug startup Metsera wants to take on Novo and Lilly. Here's what you need to know Fast Company Sleep apnea: Zepbound, Mounjaro improves symptoms in clinical trial Medical News Today Weight loss: Calorie counting as effective as time-restricted eating Medical News Today GLP-1 agonist drugs like Ozempic do not increase thyroid cancer risk Medical News Today Delta Burke on 'ugly' 'Designing Women' exit, meth use for weight loss Entertainment Weekly News No, Kelly Clarkson isn’t promoting weight loss gummies or other diet products. Such claims are scams PolitiFact Q&A: Can weight loss drugs help in addiction treatment? Penn State Health News A woman lost 140 pounds by eating more protein, tracking meals Business Insider Drugs Like Ozempic And Mounjaro Could Treat Other Conditions—Here's What Scientists Are Looking At Forbes UTSW Research: Food allergies, weight-loss surgery, and more UT Southwestern Ozempic Before and After Pictures: Wegovy, Other Results Parade Magazine How Americans View Weight-Loss Drugs and Their Potential Impact on Obesity in the U.S. Pew Research Center |
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