Walking is better than diets for long-term weight loss because exercise has a positive effect on your metabolism, while diets have a negative effect, according to "The Complete Guide to Walking." Your metabolism improves when you build muscle, which burns calories far better than fat. Dieting causes you to lose fat and muscle, while exercising builds muscle and trims fat. You can lose a lot of weight in the short run via Optifast, but it may pose health risks, according to textbook "An Invitation to Health."
Explanation
You lose 1 lb. when you burn 3,500 calories more than you eat. Calories are a measurement of energy, and you need to eat 1,600 to 2,400 calories daily to have the energy for daily activities, according to The Merck Manual of Medical Information. Eating more calories helps you exercise more efficiently; consequently, you can lose more weight when you eat more. Eating too little causes fatigue and increases your risk of infections, illness, injury and viruses, according to the book "Swim, Bike, Run."
Considerations
People who eat 250 fewer calories daily and burn 250 calories daily walking will lose significantly more weight than people who eat 500 fewer calories daily because the first group has faster metabolism, according to "The Complete Guide to Walking." Optifast is a popular liquid diet, but "An Invitation to Health" describes it as an "extreme diet" that can be hazardous as it has several side effects, including constipation, dry skin, gum disease, hair loss, mood swings and sensitivity to cold.
Short-Term Comparisons
A 150-lb. person walking for one hour burns 374 calories walking 4 mph, 308 calories walking 3.5 mph and 258 calories walking 3 mph, according to "The Complete Guide to Walking." Optifast dieters consume 400 to 800 calories daily. Thus, you can lose more weight in short-term if you burn 1,600 to 2,400 calories daily. Optifast's products include 100-calorie high-protein drinks with a caramel or strawberry flavor, 160- to 170-calorie chicken and tomato soups, and 160-calorie vanilla, chocolate and strawberry shakes.
Long-term Comparisons
Walking is a safe weight-loss exercise because only 1 to 5 percent of walkers sustain walking-related injuries as opposed to injuries sustained by 20 to 70 percent of runners, according to Harvard Men's Health Watch. The publication reported that walking 35 minutes daily can help a 160-lb. person lose 18 lbs. over 15 years. Optifast.com reported that the typical Optifast dieter lost 52 lbs. in 22 weeks, but "Essentials for Health and Wellness" reported that 67 percent of dieters regain their lost weight within one year and 95 percent regain their lost weight within five years.
Expert Advice
Avoid diets that don't provide at least 1,200 calories daily while including a variety of nutritious foods, according to an "Invitation to Health." You need 1,200 calories to keep your heart, kidneys, liver, lungs and other internal organs functioning. Dairy products, fruits, grains, legumes and vegetables are needed because skimping on any of them will leave you short of the minerals and vitamins that you need to strengthen your bones and teeth, help your digestion, maintain your nerve cells, and support normal vision and skin.
References
- Harvard Men's Health Watch: Walking Your Steps to Health
- Optifast: Proven Benefits
- The Merck Manual of Medical Information; 2003
- "The Complete Guide To Walking"; Mark Fenton; 2001
- "Essentials for Health and Wellness"; Gordon Edlin, Eric Golanty, Kelli McCormack Brown; 2000
- "An Invitation to Health"; Dianne Hales; 2003
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