The Most Efficient Path to Weight Loss

You’ve decided that you’ve had enough; you’re done carrying around those extra pounds. Next decision, what’s the best way to shed them? Should you diet or exercise? I’ve always known that cutting calories was important for weight loss, but I’ve also always thought that by including at least some exercise you could melt away the pounds even faster. After all, we burn calories while we exercise. And even better, research told us that exercise also increases metabolism so that you burn calories even after you’ve finished exercising. Well, guess what? A recent study suggests that this second benefit isn’t necessarily the case.

So what’s the answer to losing weight? Lowering caloric intake is key. To simplify the matter, remember that one pound is equal to 3500 calories. To lose one pound in a week, you’d need to cut out 500 calories each day. The old theory suggested that you could either do so by eliminating 500 calories daily or keep your diet intact and instead burn those 500 calories with exercise. While both methods are still viable options, what the researchers found is that the human body is incredibly efficient at conserving energy.  So if you thought that hour you spent on the treadmill would have done the trick to incinerate 500 calories, you may not have burned quite as much as you assumed. Furthermore, with additional exercise, instead of your body becoming a calorie-burning machine it goes into conservation mode and metabolism slows. If you've ever employed the exercise only method to lose weight you may have experienced this effect stepping on the scale after a month only to find your weight hasn't budged or worse yet, you've even gained a pound or two. 

The first step to successful weight loss is figuring our your current weekly caloric intake. You’ll need to calculate and include every morsel of food you eat, every drop of liquid you drink and any other miscellaneous items you throw in your mouth (e.g., gum, sucking candy, cough drops). There is a great app out there called “My Fitness Pal” that you can use to help keep you keep track of your calories. However, be wary if you’re using a weight loss calculator as they don't accurately factor in metabolic slow down and some even over-predict based on exercise. Once you know your weekly caloric intake you can figure out how to remove 500 calories daily. 

Now, I am not at all recommending that you stop exercising; I’m simply suggesting that calorie for calorie, it may be easier to lose weight by modifying your diet rather than maintaining your current eating habits and adding exercise.  This doesn’t change the fact that exercise is essential to staying fit and healthy. And remember, being thin does not necessarily equate to being fit.  I know loads of thin people that lose their breath walking up a flight of stairs. Eat the right amount of food to maintain your weight and exercise to stay in shape. Both are important for overall good health and well-being.