Combining Exercise and Very Low Calorie Diet (VLCD)
What are the effects of exercise in conjunction with a Very Low Calorie Diet? Researchers at Cambridge University launched a test in where they monitored 60 overweight women who were eating just 405 calories per day for 8 weeks, followed by eight weeks on a maintenance program of 1500 calories each day. Some of the dieters took part in aerobic exercise on bicycle machines; others made isotonic resistance exercises while others did six weeks of one type of exercise and eight weeks of the other. Two other groups adopted the respective exercise programs but did not diet.
Quite similar patterns of weight loss were remarked in the "dieting only" and "dieting plus exercise" groups. "Exercise only" groups attained slight weight gains! The researchers commented "The results of this study show that controlled aerobic and isotonic resistance training can be taken on and maintained during periods of weight reduction using a VLCD.
Other research has suggested that the duration and frequency of exercise is more significant than intensity. Four times a week boosted a remarkably greater weight loss than twice weekly.
The most crucial role of exercise is in the maintenance of weight loss. One report of 13 middle-aged men showed a 22% loss in body fat throughout 35 weeks of marathon training. Seven men gave up training; six continued at a cut down level. Eight weeks afterwards, the body fat levels of those who had stopped training came back to 95% of their pre-training levels. The men who had kept on training had no increase in the least. Another study exhibited that 80 to 90% of people who had never been overweight had consistently exercised.
So never wake up in the morning and ask yourself "Do I really need to exercise today?" Know that your answer is YES and make certain you do it. After all, the unavoidable energy equation is that:
Calories Eaten - (minus) Calories burnt for work or keeping warm = Weight gain or loss
When you eat 2,200 calories and only use 2,000 calories, you acquire (keep) 200 calories as fat. You surely would not notice it. If it carried on each day it would become 1,400 calories extra stored as fat in a week, which poses no detectable problem. After one month you would have put on 1 1/2 lbs because 3,500 excess calories =1 lb. of body fat --still no actual evident problem. But in the duration of a year, if you did not take action or step-up the amount of exercise, you would have put on about 14 pounds.
As though adding insult to injury, as people gain weight, they also tend to be slower and less active, a trend that cars, and all the modern labor-saving devices punctuate. What's more, the less active you are, the more tired you tend to feel and inaction actually leads you to eat more than you will with a more active lifestyle. Moreover, as you get older you go through a decline in your metabolic rate!
The recommended type of exercise shouldn't just burn up calories directly, but demand a larger intake of oxygen for a sustained period of around 15 minutes. Such activity—which involves simple brisk walking — is called aerobic. It's not made to build strength, and it isn't necessary to be straining, but it is designed to better your condition. You will not find it tiring — indeed it will leave most people feeling more energetic.
Homemade potato wedges / Pixabay
Healthy Ways to Lose Weight
Even though the Cambridge University study had the women only eating 405 calories per day that is a very low amount of calories. In fact, that is very unhealthy and practically starvation.
It is very unlikely that anyone could or should eat that tiny amount of calories per day. And to exercise with those few calories would certainly cause some health problems to say the least.
There are healthier ways to lose weight and still feel great. Studies have shown that eating a vegan diet will give everyone all of the necessary nutrients and vitamins (except B12) and not only cause weight loss, but can also reverse many diseases like obesity, type II diabetes, heart disease and more illnesses.
Most of the misinformation and fear of food is all due to the advertisers and false marketing. For example, people now believe that eating starches will make them fat and that is entirely false. There are good carbs and there are bad carbs, and carbs are starches.
White potatoes are very healthy, contain many nutrients, will fill you up and they contain only about 150 calories per medium size potato. On the other hand, a donut or cookies are also starches, but are also filled with junk like fat and chemicals.
If you want to lose weight, eat all of the white potatoes you want to, just do not put butter, bacon or sour cream on them, that is where the weight gain starts. You can put salsa, or chives, etc on backed potatoes and feel fully satisfied and not gain weight.
Eating as little as 450 calories per day will put your body into starvation mode, which means your body will start storing fat instead of using it for fuel. If you want to lose weight, than you must avoid eating fat. Another misnomer is that oils like olive oil are healthy, there really is no proof backing that up. Remember that protein and carbohydrates have 4 calories per gram, and all oils have 9 calories per gram.
If a plant based diet is not for you at this time, just remember to eat a small amount of healthy lean meat, like grass fed beef or chicken with vegetables and legumes being the main part of your meal.
Some great books on the subject of healthy eating and weight loss include: