Fuel The Engine: Maximizing Results with Diet and Exercise

Whether you are an experienced athlete, who has been training for a long time, or you are a middle aged adult looking to get back into shape, plateaus are inevitable. It is a common for people to think that exercise alone is going to help them reach their fitness goals, regardless of the end goal. Weight loss, bulking, and fat loss are all primarily achieved through dietary means; however, dramatic alterations in diet are not needed to make significant changes.

A study conducted by Harvard Medical School found that maintaining a daily 300 calorie restriction, which is equivalent to a 32 oz Coke, over the course of 2 years subjects maintained an average weight loss of 10% of their body weight, the majority of which came from fat. Although 2 years might seem like a large commitment, the average male in America weighs approximately 200 pounds and the female average is 166 pounds, a 300 calorie restriction would lead to a 20 pound and 17 pound reduction respectively. Although purely dietary changes can have positive results, when diet is combined with exercise these results are maximized.

When looking at weight loss programs, research has found that when adhering to a 4 month diet and exercise program resulted in a greater amount of weight loss maintained one year following the conclusion of their program compared to programs that focused solely on exercise or diet; in addition, it was also found that diet focused programs yielded better results compared to exercise focused programs. Research show that slow, controlled weight loss, of 1-2 pounds per week, demonstrates a greater likelihood of long term success. Lastly, the involvement of healthcare professionals can improve long term weight loss success.

In short, diet is the most important aspect of achieving and maintaining a healthy weight. Even small caloric restrictions can lead to significant health changes in the long term. Designing your own diet plan is possible but can lead to increased risk of nutritional deficiencies, gall stones, and muscle loss; utilizing health care professionals minimize these risks. The goal should be to achieve and maintain a healthy weight through diet and exercises with an emphasis on slow controlled weight loss to build and nurture healthy habits that increase your overall quality of life.

References

Body Measurements. Centers for Disease Control and Prevention website: https://www.cdc.gov/nchs/fastats/body-measurements.htm. May 2017. Accessed January, 14, 2020.

Harvard Men’s Health Watch. Cutting 300 Daily Calories Improves Several Health Markers. Harvard Medical School website: https://www.health.harvard.edu/staying-healthy/cutting-300-daily-calories-improves-several-health-markers. October 2019. Accessed January 14, 2020.

Miller, W., Koceja, D. & Hamilton, E. A meta-analysis of the past 25 years of weight loss research using diet, exercise or diet plus exercise intervention. Int J Obes 21, 941–947 (1997) doi:10.1038/sj.ijo.0800499

Torres MR, Ferreira Tda S, Nogueira Lde P, do Nascimento DC, Sanjuliani AF. Dietary counseling on long-term weight loss in overweight hypertensive patients. Clinics (Sao Paulo). 2011;66(10):1779–1785. doi:10.1590/s1807-5932201100100001.