You can not out-exercise a bad diet

You can not out-exercise a bad diet -

There is no doubt that exercise is one of the best simple things we can do to improve our health. All the latest research on the dangers of inactivity and sedentary behaviors such as sitting (my previous article); leave no confusion as to the health implications of not being active. "Sitting New Smoking" invented by researcher James Levine, seems at least as part of its health associations, have become the trademark for morbidity and mortality.
That being said, there has been much research to prove that exercise itself is not a good way to lose weight. A research article in 2012 in the journal Cancer Research compared the effects of diet, diet and exercise or exercise only, on weight loss and biomarkers of inflammation over a period of 12 months 439 women. This study demonstrated that diet groups and diet and exercise not only lost more weight than the exercise only group but also had a greater reduction in inflammatory markers.

The researchers did a meta-analysis on the effectiveness of diet only compared exercise alone or a combination of diet and exercise published in 2014 in the Journal of Nutrition and Dietetics. They showed that in the short term diet and only a combination of diet and exercise had a similar weight loss, but the loss of more long-term weight increased when diet and activity physics were combined. However, the programs based on only physical activity were less effective than the combined diet and exercise both short and long term.

Another meta-analysis published in systematic reviews in 2014 made a quantitative analysis of 21 trials including over 3,521 participants examine the long-term effects of diet, nutrition and exercise or exercise alone on weight loss and cardiovascular health. Their finding suggests that diet and exercise can be highly recommended for the management of long-term obesity and diet alone was more than exercise alone.

Researchers have shown that people tend to eat more calories when they exercise and have a hard time getting enough exercise to compensate for the extra calories. In addition, the amount of exercise that would have a weight loss impact is important. Generally, a person can spend about 100 calories per mile walked (give or take a few calories dependent on body weight). This equates to about 300 calories per hour when walking at a pace of 3 mph ... roughly the same number of calories that is in a big muffin. Wow, who would have thought it would take so much exercise / activity to offset these extra treats we consume every day. So remember while exercising is extremely important and has many excellent physiological effects, the next time you think of weight loss realize that dietary changes and regular exercise is the best approach

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Jeff Gilliam, PT, PhD, OCS

Jeff Gilliam PT PhD: is a specialist in weight loss, who studied in detail in the areas of health behavior, exercise physiology and nutritional biochemistry at the University of Florida. Jeff taught a course at the University of Florida called "Search Applications to obesity and weight loss." He also taught for UF DPT program to promote health and well-being "and" Evidence Based Practice III '. His doctoral research was in the area of ​​effective behavioral interventions for obesity and its associated diseases. He is the founder of choice of doctors for weight loss Loss a program of life / Successful weight, which can be found in more than 40 clinics in the US Southeast. He is currently clinical director of ReQuest Physical Therapy (Gainesville, Florida) and integrates the loss of life program / weight in physical therapy for his patients to help them achieve their healthy body weight.

Jeff Gilliam is an orthopedic specialist certified by the American Board of Physical Therapy Specialties.

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