Do you ever wonder what the secret to weight loss really is? I wish I could reveal a great and mysterious truth that would help you out, but unfortunately, it really just boils down to that old energy balance equation.

Energy Balance

• When ‘calories in’ are less than ‘calories out,’ a state of negative energy balance occurs, and we lose weight
• When ‘calories in’ are greater than ‘calories out,’ a state of positive energy balance occurs, and we gain weight

Therefore, being overweight is a result of being in a positive energy balance, where too many calories are taken in, with not enough exercise to compensate.

Catenacci, VA & Wyatt HR (2007) have recently carried out a review, looking at the role of exercise alone on weight loss.

They found that in studies where participants were advised to exercise, with no dietary advice given, most showed only a 1-3 kg weight loss. They also looked at studies advising on dietary restrictions alone, or dietary restrictions plus exercise. They found that participants in the diet only group lost on average 10.7 kg. Those in the diet plus exercise group lost on average 11 kg.

They do however, report a relatively low level of physical activity prescribed in the diet and exercise group, therefore providing a possible reason as to why weight loss was similar between the groups (I would have expected weight loss to be higher in the diet and exercise group).

Catenacci & Whyatt suggest that a longer trial duration would have shown greater weight loss in the diet and exercise group. This is because, with the addition of time, fitness levels improve, allowing for a higher intensity in exercising, and therefore a greater amount of energy is expended, ultimately leading to weight loss.

What can we learn from this study?

Well, it confirms that diet and exercise together are key to achieving weight loss success, but that exercise alone appears to be less successful. It is so true that diet and exercise go hand in hand, and you cannot separate them. If you follow a healthy eating plan, including regular exercise, for a consistent period of time, it will become a way of life for you, and weight loss, improved fitness levels, and overall a healthier lifestyle, will definitely follow!

Best wishes!