Calorie Restriction Vs. Weight Training

It is estimated that more than two-thirds of adult Americans are overweight or obese, according to the American College of Sports Medicine. As a result of this, diet and exercise are major concerns in terms of lowering body weight, and improving health and function. Examining calorie restriction vs. weight training, you will see that you can lose weight with just cutting calories. However, adding weight training will allow you to see better results and change your physique.

Effect on Total Body Weight

Cutting calories through dietary changes can promote weight loss more effectively than physical activity, according to MayoClinic.com. Furthermore, a study in the 1988 issue of the "American Journal of Nutrition" found that diet alone decreased body weight more than weight training, or weight training and diet, although combining the two did elicit a decrease in total body weight.

Effect on Body-fat Percentage

To lose 1 pound of fat, you need to burn approximately 3,500 calories. In the same eight-week study, the researchers found that in the diet only group, the participants averaged a loss of 3.56 kilograms, or 7.8 pounds of fat. The weight-training-only group lost only 0.62 kilograms, or 1.36 pounds, of fat. The greatest change in body fat was a combination of calorie restriction and weight training. These participants lost an average of 4.32 kilograms, or 9.5 pounds of fat.

Effect on Lean Body Mass and Metabolism

Weight training serves to increase your strength, and add or maintain lean muscle tissue on your body, according to the National Strength and Conditioning Association. When you restrict your calories, you lose not only body fat but muscle tissue as well. While weight training only, your body fat can decrease while you increase lean muscle. You may see some total weight loss or a slight weight gain. It is important to maintain or add lean muscle because it raises your metabolism. So if you choose only calorie restriction, you are potentially lowering your metabolism, which can make maintaining your new weight more challenging.

Calorie-restriction and Weight-training Recommendations

For long-term health and weight loss, combine calorie restriction with weight training. Aim to reduce your total caloric intake by 15 to 20 percent. Choose a healthy, balanced diet that combines whole grains, lean protein, unsaturated fat and fresh fruits and vegetables. Add resistance training two or three times per week on nonconsecutive days. Choose one exercise for each major muscle group and do two to four sets of eight to 12 repetitions.