“Sure Things” For Burning Fat, Part 2

It seems almost unthinkable that there would be any question about the value of exercise in weight control, but believe it or not, this is the topic of a very heated debate. I’ve always felt that much of the energy that is spent arguing about “the best way” to achieve weight loss would be better directed at finding the best way to maintain weight loss… after all, losing weight is as simple as calories in versus calories out and there’s about a bazillion different ways you can do it. The hard part is keeping it off. Well, finally, here’s some good news for leaner physique seekers: You don’t have to debate or search anymore, because we already KNOW the best way to keep weight off for good… and it’s a sure thing!

SURE THING #2: EXERCISE IS THE KEY TO LONG TERM MAINTENANCE

There’s no debate in the weight control world about the need for a calorie deficit. In fact, focusing on the calorie deficit was fat loss sure thing number one!’

However, scientists and practitioners alike often argue about whether you should create a calorie deficit by decreasing food intake or by increasing exercise and other activity (or, a combination of both)

A study published in the Journal of Clinical Endocrinology and Metabolism in early 2007 had fitness professionals and exercise addicts up in arms when it said, “Diet and exercise take off the pounds equally.”

The study found no difference in weight loss between one group that created a deficit with exercise and another group which created a deficit with food reduction and no exercise.

Other studies have produced the opposite results - distinct weight loss benefits were achieved with the addition of exercise to caloric restriction.

Differences in study design, including the type of exercise used, may have influenced these conflicting results. The point is, a debate does exist.

But even if you take the weight off with severe caloric restriction (starvation diets) and no exercise, the real question is: What happens next?

What happens to the person who loses weight with exercise and continues to exercise after achieving an ideal weight compared to the person who loses weight with caloric restriction and no exercise?

That is the question the researchers in the recent study failed to ask. Fortunately, many others have, and they all came to the same very decisive conclusion:

The difference between “losers” and “maintainers” is exercise.

most people in our quick fix society just don’t seem to care about what happens in the long term. They want the weight off… fast… NOW!

Ironically, it’s these short term results that continue to be advertised, highlighted and remembered. What a different story would be told if we did some follow up case studies…

How about a “reunion” for all these starvation diet “success stories” along with all the extreme makeover and rapid weight loss reality show contestants… but with one “Venuto” catch: The “reunion” has to be a surprise.

Call up people randomly after 2-5 years and tell them they have 24 hours to show up for reunion pictures (so they wouldnt have time for another crash diet).

What do YOU think would happen? (predictions, anyone???)

I think that you’d see confirmation of the statistics we’ve all heard before: 90-95% of dieters gain back the weight they lost… IF you look at the long term. (maybe I’d give these TV show folks slightly better odds, as they have a little more motivational leverage from having been in the public eye, but my guess is the long term re-gain rates will still be high).

At around 6 months, most people hit a plateau or rough patch and many fall off the wagon. At 12 months, most people are defeated and have already started gaining back the weight. After 3 years, almost everyone has gained back the weight, and some have gone through several unsuccessful cycles.

What are the successful maintainers - the top 5% - doing differently?

Fortunately, a lot of research has been done in order to answer this question.

One study was published by Judy Kruger and colleauges in the International Journal of Behavioral Nutrition and Physical Activity.

Major differences were seen between “losers” and “maintainers”:

A higher proportion of successful maintainers reported exercising 30 minutes or more daily, and they also reported adding other physical activity such as recreation, sports, physical work, and so on, into their daily schedules.

Lifting weights was also a distinguishing factor between groups, as substantially more maintainers included weight training in their exercise regimens than did the losers.

“Reducing sedentary activities” (less TV watching, etc), was also a significant difference between those who successfully maintained and those who did not.

Clearly, exercise was the difference that made the difference and results like these have been reproduced in study after study.

One group which has been the subject of much study is the National Weight Control registry (NWCR), which consists of men and women who have lost at least 30 lbs and kept it off for over a year. Many NWCR participants have kept off large amounts of weight (60-70 lbs +) for 5 yrs or more.

Although conclusions drawn from these types of questionnaire-based studies can’t prove causation, this is the type of group, in my opinion, that you should study the most and is a great place to look for patterns of success.

In the American Journal of Clinical Nutrition, Mary Klem, Rena Wing and their colleagues at the University of Pittsburgh published their research about the NWCR in a paper called, “A descriptive study of individuals successful at long-term maintenance of substantial weight loss.”

The part where subjects were asked how they maintained their weight loss was important and worth quoting:

“Perhaps most important, nearly every member of the registry reported using a combination of diet PLUS exercise to both lose weight and maintain the weight loss. This finding provides further evidence that long term maintenance of weight loss is facilitated by regular physical activity.”

So what does all of this mean to you?

well, that probably depends on what stage in the game you are currently at:

(1) If you haven’t started a structured fat reduction program yet, then choose one which emphasizes the long term and not the quick fix, and which includes nutrition and exercise (not just a diet). One program that fits these criteria perfectly is Burn The Fat, feed The Muscle

(2) If you’re currently on a diet program that doesn’t include exercise - then add an exercise program immediately and you will skyrocket your odds of long term success.

(3) If you’ve already lost weight and you’ve done it with a combination of caloric restriction and exercise, congratulations… but keep in mind that if you want to join the successful maintainers you have to keep it up! You may be able to cut back on the amount of exercise, but you have to keep training!

(4) If you’ve lost weight and you’ve done it with ONLY caloric restriction, you should be also congratulated, but also be warned: NOW is the time to start exercising. At this time, adding an exercise program into your lifestyle is the single most important thing you can do to maintain your ideal weight long term.

Which type of exercise you choose is far less important than simply choosing some type of cardiovascular or aerobic activity which will cumulatively burn a lot of calories, and combining that with strength training.

In conclusion

Many things are debated among obesity researchers and exercise scientists today, oddly enough, even whether exercise is necessary during a weight loss program.

One thing, however, that almost EVERY expert and researcher now agrees on is that to keep the unwanted pounds off and to maintain your perfect weight for life, exercise is a SURE THING

Keep your eyes peeled for “SURE THING” #3, coming soon!

Sincerely,
Your friend and coach

Tom Venuto, CSCS, NSCA-CPT
http://www.BurnTheFat.com
http://www.BurnTheFatInnerCircle.com

PS If you’re overweight and not sure what you can or should do for exercise, you can simply start with walking and build from there. Weight training + cardio training is the ideal combination, but don’t let “I don’t know how to set up a training program” or I can’t afford a gym become an excuse.

You don’t need a fancy training program to get started, you just need more activity. Simply increase your energy expenditure and BURN MORE CALORIES!

It’s all about BURNING more, not “starving” more.

13 October, 2007 posted in Training & Exercise