Calories in....calories out....

Researchers at the Pennington Biomedical Research Center in Baton Rouge have shown that a calorie is just a calorie, whether lost by dieting or by exercise. Simply put, if you place yourself in a state of calorie deficit either by restricting your total caloric intake (Yes, eating fewer calories), or by increasing your activity in addition to eating less, you will lose weight.

As I've said before, it's not rocket science, it's thermodynamics (hmmm, maybe that is rocket science...).

What you need to know

This study was run in a relatively small group of people (11-12 per group) for a period of 6 months, and the 3 groups used were dieters: eating 25 percent less than normal; exercisers: reduced their calorie intake by 12.5 percent and increased their physical activity to lose an extra 12.5 percent in calories; and controls: followed a weight-maintenance diet. All people in this study were overweight, and there was no "exercise alone" condition, making it difficult to parse the independent contributions of exercise to this equation.

Both caloric-deficit groups lost a similar amount of weight, and the distribution of fat loss (whole body vs. abdominal fat distribution) didn't differ between groups.

Bottom line: If you want to lose weight, eat fewer calories. If you like more food, burn calories through exercise. Beware, though, people woefully underestimate how much they eat and overestimate how much they burn off--this inequality puts you in a much smaller calorie-deficit than you think you are. There are plenty of online resources to help you track your intake/expenditure such as Fitday, MyFoodDiary, and my-calorie-counter.

Eating fewer calories doesn't have to be painful, following plans such as Volumetrics, Slimming World's Food Optimising (Body Optimise outside of the UK), or Weight Watcher's Core Plan allow you to fill up on high volumes of low-energy density foods.

Getting more exercise is easy too, walk more, use the stairs, hit the gym, play with the kids, join a league--there are many adult leagues out there for whatever strikes your fancy including hockey, floorball, soccer, bowling, you name it! Pick a few things you like to do, or would like to learn, and get out there!

Posted by Kris on January 28, 2007 12:44 PM
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