Have you ever wondered about the value of exercise and diet as it relates to weight loss? Which do you think is more important, exercise or diet? If you’re looking to losing weight, both diet and exercise are critical pieces of the puzzle. Many people, though, place more focus on the diet aspect. If you’re looking to maintain a healthy, sustainable lifestyle then you need to consistently monitor both. Remember, you can’t manage something if you don’t measure it. Finally, if the goal is to build lean muscle mass, then strength training and diet are paramount. The goal in this scenario is to create a surplus of calories each day. Weight gain and ultimately adding more muscle mass can not occur if this does not happen.
National Weight Control Registry (NWCR)
One of the best research-based organizations that looks at the weight loss question is the National Weight Control Registry (NWCR). The NWCR is the brain-child of Rena Wing, PhD, from Brown University Medical School. The NWCR “provides information about the strategies used by successful weight loss maintainers to achieve and maintain long-term weight loss.” The NWCR is currently tracking over 10,000 individuals who have lost significant amounts of weight and, more importantly, have kept it off for long periods of time.
Main Outcome from NWCR
NWCR members have lost an average of 73 pounds and maintained the loss for more than 5 years. “To maintain their weight loss, members report high levels of physical activity (≈1 h/day/walking), eating a low-calorie, low-fat diet, eating breakfast regularly, self-monitoring weight, and maintaining a consistent eating pattern across weekdays and weekends.”
What should help clear up this debate is the fact that only 1 percent of the NWCR database (>10,000 subjects) have been successful at keeping their weight off with exercise alone. About 10 percent of the subjects have been successful with weight loss maintenance by focusing on diet alone. More than 89 percent of the subjects have been successful because of BOTH diet and exercise modifications.
NWCR
Finally, maintaining an active lifestyle throughout the week, and especially on the weekend, is important no matter what the goal. Focus on eating clean, healthy foods, avoid anything that is highly processed and watch the added sugar in everything you eat. Lastly, sticking to a healthy diet and getting regular exercise will always be good choices when it comes to weight-loss.
Stay Strong Together
Take advantage of Jefit’s 1400 exercise database for your strength workouts. Jefit is a fitness app that comes equipped with a customizable workout planner, training log, and ability to track data. There is also a members-only Facebook group. Connect with like-minded people, share tips, and advice to help get closer to reaching your fitness goals.
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