Weekly Wellness: What's better: Counting Calories or Working Out?

3 months 3 weeks 1 day ago Monday, January 29 2018 Jan 29, 2018 Monday, January 29, 2018 11:25:00 AM CST January 29, 2018 in Continuous News
By: Amanda Barnes, KOMU 8 Wellness Coach
loading

COLUMBIA - "If I'm trying to lose weight, which is more important? Counting calories or exercising?" This is a question that I am asked a LOT. While there are a few ways to answer that would require more science (i.e. how many calories do you currently eat? how many should you eat? how long are you currently exercising? etc.), the main question (at its crux) is about deficit. Should you create a deficit by not eating as much or create a deficit by burning off the calories after consumed?

Should you cut calories but not change your exercise habits? Or should you eat how you do but exercise more? Let's break it down:

It’s generally accepted that diet is more important than exercise for weight loss (some say weight loss is 80% diet and 20% exercise). As you probably realize, it’s a whole lot easier to gain weight than it is to lose it. When it can take 25 minutes of walking to burn off ONE peanut butter cup, it's a lot easier to just get bigger, right? This is why diet trumps exercise if you have to pick one.

A 2012 randomized controlled trial of about 400 overweight, middle-aged women found a lifestyle change combining diet and exercise led to greater weight loss than diet or exercise alone. Here’s what their weight loss progress looked like after 12 months:

  • Diet-only group lost an average of 8.5% of their body weight.
  • Exercise-only group lost an average of 2.4% of their body weight.
  • Diet and exercise group lost an average of 10.8% of their body weight.
  • Control (no diet or exercise) lost an average of 0.8% of their body weight.

Even though all the participants were given a goal to lose 10% of their bodyweight, only the diet and exercise group met that goal. Because losing weight can be challenging, it’s best to approach it from more than one angle.

To build better habits that’ll help you lose weight, employ a strategy that combines both diet and exercise to increase your weight loss and keep it off in the long run. In my experience, people who want to lose weight don’t merely relegate their goal to seeing a smaller number on the scale. What they really want is a leaner, fitter physique that makes them look and feel better. For that reason, an 1,800-calorie diet paired with burning 300 calories through exercise is the better choice. Here’s why:

When you lose weight it comes off as water, fat and muscle. One way to combat loss of valuable lean muscle is to take up strength-building, resistance exercises, which experts recommend you do at least two times per week. Use weight machines, free weights, resistance bands or your own bodyweight.

Even if your total calorie goal is the same at the end of the day, working out gives you physical and mental perks outside of just weight loss. This includes stress relief, mood improvement, better self-esteem and healthier heart and lungs.

So, the take-away here, is to do both – watch your calories and get that workout in. It’s a win-win!

More News

Grid
List
JEFFERSON CITY (AP) - Missouri Gov. Eric Greitens was pulled over Friday while speeding. Spokesman Parker Briden in a... More >>
8 hours ago Tuesday, May 22 2018 May 22, 2018 Tuesday, May 22, 2018 6:21:00 PM CDT May 22, 2018 in News
KAISER - One family says it is facing an immigration nightmare. Jia McDevitt's parents were detained at the Jacksonville, Florida, port... More >>
9 hours ago Tuesday, May 22 2018 May 22, 2018 Tuesday, May 22, 2018 5:20:00 PM CDT May 22, 2018 in News
COLUMBIA - MUPD hosted a Citizen's Response to Active Threats training Tuesday. MU senior Olivia Botonis said learning about... More >>
9 hours ago Tuesday, May 22 2018 May 22, 2018 Tuesday, May 22, 2018 5:05:00 PM CDT May 22, 2018 in News
JEFFERSON CITY (AP) - Like actors rehearsing a script, Missouri lawmakers on Tuesday publicly read aloud the previously secret criminal... More >>
9 hours ago Tuesday, May 22 2018 May 22, 2018 Tuesday, May 22, 2018 4:35:00 PM CDT May 22, 2018 in News
COLUMBIA- Missouri Lt. Gov. Mike Parson toured Columbia Tuesday afternoon to visit new business locations and talk about everything from... More >>
10 hours ago Tuesday, May 22 2018 May 22, 2018 Tuesday, May 22, 2018 3:42:00 PM CDT May 22, 2018 in News
JEFFERSON CITY (AP) - A Missouri environmental group is suing to overturn a law that lengthens the process the Department... More >>
11 hours ago Tuesday, May 22 2018 May 22, 2018 Tuesday, May 22, 2018 2:56:00 PM CDT May 22, 2018 in News
COLUMBIA - A jury trial in a wrongful death lawsuit in Carl DeBrodie's death is scheduled to begin March 2,... More >>
13 hours ago Tuesday, May 22 2018 May 22, 2018 Tuesday, May 22, 2018 1:20:00 PM CDT May 22, 2018 in News
COLUMBIA - The Columbia City Council failed to pass the controversial Henderson Branch sewer project in a 3-3 vote Monday... More >>
15 hours ago Tuesday, May 22 2018 May 22, 2018 Tuesday, May 22, 2018 10:49:00 AM CDT May 22, 2018 in News
JEFFERSON CITY (AP) — The Latest on allegations against Gov. Eric Greitens (all times local): 5:35 p.m. ... More >>
16 hours ago Tuesday, May 22 2018 May 22, 2018 Tuesday, May 22, 2018 10:12:00 AM CDT May 22, 2018 in News
SPRINGFIELD (AP) — Springfield police say an 8-year-old girl who hadn't been seen since early Tuesday has been found... More >>
17 hours ago Tuesday, May 22 2018 May 22, 2018 Tuesday, May 22, 2018 8:36:00 AM CDT May 22, 2018 in News
COLUMBIA - In the wake of the deadly Santa Fe High School shooting , the MU Police Department will be... More >>
18 hours ago Tuesday, May 22 2018 May 22, 2018 Tuesday, May 22, 2018 7:43:00 AM CDT May 22, 2018 in News
BRUSSELS (AP) — Facebook CEO Mark Zuckerberg faces senior European Union lawmakers later Tuesday to answer questions about a... More >>
21 hours ago Tuesday, May 22 2018 May 22, 2018 Tuesday, May 22, 2018 5:22:00 AM CDT May 22, 2018 in News
COLUMBIA - The Columbia Police Department said it found a missing teen around 1 a.m. Tuesday. Authorities said Brice... More >>
21 hours ago Tuesday, May 22 2018 May 22, 2018 Tuesday, May 22, 2018 4:41:00 AM CDT May 22, 2018 in News
COLUMBIA - Columbia residents will have a chance to learn about - and talk about - climate change Tuesday night.... More >>
23 hours ago Tuesday, May 22 2018 May 22, 2018 Tuesday, May 22, 2018 3:00:00 AM CDT May 22, 2018 in News
COLUMBIA - An on-going rift between two east campus communities has come to a breaking point. Non-resident property owners want... More >>
1 day ago Monday, May 21 2018 May 21, 2018 Monday, May 21, 2018 7:29:00 PM CDT May 21, 2018 in Top Stories
KANSAS CITY (AP) — A Kansas City man who told authorities he was hearing "voices" when he wounded two... More >>
1 day ago Monday, May 21 2018 May 21, 2018 Monday, May 21, 2018 7:07:41 PM CDT May 21, 2018 in News
COLUMBIA - More than 670 motorcycles poured into the Phillips 66 gas station off I-70 as the "Run for the... More >>
1 day ago Monday, May 21 2018 May 21, 2018 Monday, May 21, 2018 6:05:00 PM CDT May 21, 2018 in News
JEFFERSON CITY - A new fire station is in store for east Jefferson City, and the city council will review... More >>
1 day ago Monday, May 21 2018 May 21, 2018 Monday, May 21, 2018 5:10:00 PM CDT May 21, 2018 in News
Columbia, MO
Broken Clouds 69°
3am 68°
4am 67°
5am 67°
6am 66°