Is Exercise The Key To Losing Weight?

Weight-loss programs that feature exercise without caloric restriction tend to be unsuccessful; indeed, exercising regularly while consuming excess calories will likely result in weight gain or failure to lose weight. Depending solely on exercise for weight loss requires unrealistic time commitments; restriction alone, meanwhile, is difficult to maintain. Exercise combined with diet provides the benefits while reducing the difficulty of each. Understanding weight-loss guidelines can help you make successful fitness decisions; consult your doctor before beginning any new diet or exercise regimen.

Weight Loss and Calories

The "American College of Sports Medicine's Resources for the Personal Trainer" manual notes that 1 pound of body fat equals 3,500 calories. Therefore, you lose 1 lb. for every caloric deficit of 3,500 and gain 1 lb. by consuming 3,500 excess calories. You can create caloric deficits through diet, exercise or a combination of both. Although exercise burns calories, dietary restriction plays the greater role in weight loss of more than 5 percent of total body weight.

Weight Loss and Exercise

There is a dose-response relationship between exercise and weight lost. For example, the ACSM explains, fewer than 150 minutes of weekly physical activity --- without dietary restriction --- causes little or no weight loss, while 225 to 420 minutes of weekly exercise may contribute to losses greater than 3 percent of total body weight. Thus, seven hours of weekly exercise will do less for your weight-loss plan than less exercise time combined with dietary restriction.

Key to Weight Loss

Dietary restriction combined with exercise is the key to significant weight loss. The ACSM recommends cutting 500 to 700 calories daily along with three to five 30- to 60-minute exercise sessions per week for optimal weight loss. Reducing calories beyond those levels make exercise less beneficial by slowing your metabolism and reducing exercise ability. According to the U.S. Department of Agriculture's My-Food-A-Pedia's, you can trim about 500 calories from your daily intake by cutting one 7.5-ounce plain bagel, for example, or 4.2 oz. of cheddar cheese.

Key to Weight Maintenance

Although exercise alone might not be the key to weight loss, it is the key to weight management. Weight loss exceeding 3 percent of your total weight is best maintained with regular exercise, the ACSM explains. The organization suggests weekly exercise of 150 to 250 minutes, burning 1,200 to 2,000 total calories, to prevent weight regain --- meaning that weight maintenance requires less effort than weight loss.

Considerations

Although increased muscle mass enhances metabolism, resistance training is not recommended as a sole exercise mode for weight loss. Instead, endurance exercise such as jogging, swimming or cycling promotes increased caloric expenditure and subsequent weight reduction. The American Council on Exercise reports that weekly weight loss of between 1 and 2 lbs. is a safe range. Consult a doctor before starting any weight-loss program.