Combining Exercise and Diet

A new study has found that when it comes to losing weight and body fat, diet and exercise are most effective when done together.

At the end of the study, the researchers found that the women in the exercise-only group lost, on average, 2.4% of their starting weight (with a mean weight loss of 4.4 pounds). This compared to an average weight loss of 8.5% among women in the diet-only group (with a mean weight loss of 15.8 pounds).

The greatest weight loss however was achieved by women who both changed their diet and exercise regularly. These women shed an average of 10.8% of their starting weight (with a mean weight loss of 19.8 pounds). Body-mass index (height-to-weight ratio), waist circumference and percentage of body fat were also significantly reduced among the three intervention groups.

The women who were assigned to the non-intervention control group, who did not change their diet or activity level, on average lost less than a pound. "This study shows that you get the biggest bang for your buck by combining a healthy weight-loss diet … with regular, moderate-intensity aerobic exercise," researcher Anne McTiernan said.

"The study also found that the women who lost the most weight and body fat kept a food journal, writing down everything they ate and drank with the exception of water and no-calorie drinks. Source: Fred Hutchinson Cancer Research Centre.