Weight gain happens when more calories are consumed than are burned. Calories, or energy, are necessary whether you do or do not work out regularly because your body burns calories at rest as well as during exercise. To lose weight, you most burn more calories than you take in or consume fewer calories overall. Weight loss programs typically focus on either reducing calories or increasing activity, or a combination of the two.
Dieting
Successful dieting, more than cutting calories to the point of constant hunger, should include limiting intake of high-fat foods, cutting out sugary drinks and snacks, reducing portion size, adding more vegetables and fruits, and cutting out alcohol. One pound of fat equals 3,500 calories. To lose one pound a week, you must reduce your caloric intake by 500 calories daily.
Exercise
The benefits of exercise for weight loss are numerous and include the ability to burn more calories, increase muscle mass and reduce stress. Each of these contributes to the body's ability to lose weight. Exercise burns calories and produces muscle by replacing fat tissue. Muscle tissue burns more calories than fat, even while the body rests. In addition, reducing stress helps prevent unhealthy habits such as overeating.
Short Term vs. Long Term
For the short term, studies show that reducing calorie intake alone results in more pounds lost. However, dieting without exercise does not promote fitness, which improves with increased physical activity. While studies point to dieting as a good short-term strategy, the key to maintaining a desired weight is exercise. According to a University of Pittsburgh Medical Center study, individuals on a low-fat diet and a regular exercise regimen combined with paying attention to body weight changes were more likely to keep weight off than individuals who did not combine the three behaviors.
Strategies
Keep track of your progress with a food and exercise diary. Use these daily journal entries for self awareness to reduce food cravings and correct poor eating habits. Weigh yourself once a week and take waist, hip and thigh measurements periodically to gauge your efforts. Combine a sensible and healthy diet with a regular exercise regimen to burn calories effectively.
Considerations
Many diet and exercise programs are available. Find one that promotes developing healthy eating balanced with sensible, safe and fun workouts. A miserable weight loss experience will not work in the long run.
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