2009
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Exercise and a calorie restricted diet (with a decided shift toward better quality calories) is still the combination most likely to help a person achieve and sustain a healthy bodyweight. In August 2009, a sensational TIME magazine cover story greatly distorted the value of exercise as a bodyweight management tool. You can read the TIME story at http://www.time.com/time/health/article/0,8599,1914857-1,00.html. Data continues to pile up that exercise is indeed essential to a successful weight loss/weight management strategy. Exercise and calorie restriction produce as much weight loss as calorie restriction alone, but exercise makes a unique contribution to metabolic health. It helps to reduce blood pressure, improve LDL (bad) cholesterol, and enhance insulin sensitivity beyond what cutting calories can do. Further, as your fitness blossoms, you can expand your activity repertoire to get a broader range of benefits. The more exercise you can do, the better. This is especially true if you need to lose a substantial amount of weight or keep off weight you’ve already lost. You can get a great start with at least 30 minutes of activity at least 4 times weekly, but don’t plan to stay there long.
Sources: Willis, FB, et al. Frequency of exercise for body fat loss: a controlled cohort study, J. of Strength and Cond. Res. Nov. 2009. 23:8; 2377-2380. And Larson-Meyer, DE, et al. Caloric restriction with or without exercise: the fitness vs. fatness debate. Med & Sci in Sports & Medicine. Jan 2010. 42:1; 152-159.