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YOU CAN’T OUT-EXERCISE A BAD DIET NEWSLETTER Health & Wellness Newsletter Live Life Pain-free

There can be no doubt that physical exercise is one of the best single activitieswe can do to improve our health. All of the latest research on the hazards of inactivity and sedentary behaviors suchas sitting; leave no confusion as to the health implications of not being active. “Sitting the new Smoking” coined by researcher James Levine, does appear at least in the context of its associations to health, to have become the mark for increased morbidity and mortality. That being said there has beenmuch research to demonstrate exercise in and of itself is not a good way to lose weight. A 2012 research article in the journal Cancer Research compared the effects of diet, diet and exerciseor exerciseonly, onweight lossandbiomarkersof inflammation over a 12month period in 439women. This study demonstrated the diet and diet and exercise groups not only lostmoreweight than the exercise only group but also had a greater reduction in inflammatory markers. Researchers did a meta-analysis on the effectiveness of diet only versus exercise only or a combination of diet and exercise published in 2014 in the Journal of Nutrition and Dietetics. They showed that in the short-term, diet only and a combination of diet and exercise had similar weight loss but in the longer termweight loss increasedwhendiet and physical activitywere combined. However programs based on physical activity alone were less effective than combineddiet andexerciseboth in theshort and long-term. Yet another meta-analysis published in Systematic Reviews in 2014 did a quantitative analysis on 21 trials including over 3,521 participants examining the long term effects of diet, diet and exercise or exercise alone on weight loss and cardiovascular health. Their conclusion suggests diet and exercise can be highly recommended for long-term obesity management and diet alone was superior to exercise alone.

Researchers have demonstrated people tend to eatmore calories when they exercise and have a difficult time exercising enough to make up for the additional caloric intake. Additionally, the amount of exercise that would impact weight loss is significant. Typically a person may expend about 100 calories per mile walked (give or take a few calories dependent on body weight). That equates to about 300 calories per hour when walking at a 3 mph pace…just about the same number of calories in one large muffin. Wow! Who would have thought it would take so much exercise/activity to offset those extra treats we consume daily. Remember: while exercise is extremely important andhas many excellent physiological effects, the next time you think of weight loss realize dietary changes along with regular exercise is the best approach! Physicians’ Choice For Weight LossÒCopyright © 2000-2019 Physicians’ Choice For Weight LossÒ. All rights reserved. This program is protected by US and International copyright laws. Physicians’ Choice For Weight LossÒ is the trademark name for a nutritional and exercise programdesigned to facilitateweight loss


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