Energy Balance and Fat Control

Energy Balance and Fat Control -  Few, if any, human endeavors have been met with as much failure as the attempt to healthfully and efficiently lose body fat long-term. These articles describe the simple science and functional dynamics between energy balance and fat control.

Diet, Exercise or Both for Best Fat Loss Results?

One study that I typically refer to regarding this question was performed at Brigham Young University (1). This study compared the weight loss outcomes of a restrictive diet alone, exercise alone and a moderate diet and exercise combined. The numbers are striking.

Effects of Diet and Exercise on Body Composition

Exercise Alone = lost 3.5 lbs., and 4.8% body fat

Diet Plus Exercise = Lost 15.3 lbs., and 5.6 % Body Fat

Diet Alone = Lost 14 lbs. and 2% Body Fat

The exercise alone group showed considerable fat loss even though they lost only 3.5 pounds. Weight loss was minimized because of the addition of muscle. The diet plus exercise group lost considerable weight and it was predominantly fat as evidenced by the loss of 5.6% body fat. The diet alone group lost 14 pounds but nearly two thirds of the weight was muscle as evidenced by the 2% drop in body fat. This is a clear indication of why you do not severely restrict calories. These individuals have completely diminished their metabolic capacity and will gain more fat as soon as they resume the caloric intake that used to maintain their weight.    

To maximize Health and Wellness it is obvious that a Diet Plus Exercise regiment offers the best results. Please understand that that diets are full of difficulty, I prefer lifestyle changes. Instead of truly dieting, get nutritionally dense, healthy foods like; grass fed beef, pasture raised chickens, pastured pork, local seafood and seasonal fresh fruits and vegetables.                                        

1. Boyce, Robert. “Effects of Diet.” Exercise on Weight Loss/Assessment and Development of Physical Fitness. Class lecture from University of North Carolina at Charlotte, Charlotte, NC. January 19, 1988.

Wayne Coolidge Jr., M.Ed. is a scholar-practitioner, author, and speaker. He owns Healthy Dynamic Living, an innovative health promotion consulting firm.