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

3 months 3 weeks 7 hours 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
COLUMBIA - Columbia residents will have a chance to learn about - and talk about - climate change Tuesday night.... More >>
22 minutes 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 >>
7 hours 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 >>
8 hours 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 >>
9 hours 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 >>
10 hours ago Monday, May 21 2018 May 21, 2018 Monday, May 21, 2018 5:10:00 PM CDT May 21, 2018 in News
ST. LOUIS – The St. Louis Circuit Attorney's Office announced late Monday that a special prosecutor has been selected in... More >>
10 hours ago Monday, May 21 2018 May 21, 2018 Monday, May 21, 2018 5:00:00 PM CDT May 21, 2018 in News
COLUMBIA - Checking the phone constantly, surfing Facebook first thing in the morning or right before bed, playing games like... More >>
11 hours ago Monday, May 21 2018 May 21, 2018 Monday, May 21, 2018 3:58:00 PM CDT May 21, 2018 in News
COLUMBIA – The UM Board of Curators voted Monday to increase tuition by up to 2.1 percent for the 2018-2019... More >>
11 hours ago Monday, May 21 2018 May 21, 2018 Monday, May 21, 2018 3:44:00 PM CDT May 21, 2018 in News
COLUMBIA – Students will leave class early on Tuesday as the 2017-2018 Academic Year comes to a close. The... More >>
11 hours ago Monday, May 21 2018 May 21, 2018 Monday, May 21, 2018 3:28:00 PM CDT May 21, 2018 in News
CAMDEN COUNTY - The Missouri State Highway Patrol is investigating a boating crash that left three dead and two injured... More >>
12 hours ago Monday, May 21 2018 May 21, 2018 Monday, May 21, 2018 3:20:00 PM CDT May 21, 2018 in News
COLUMBIA -Utility workers began surveying land on Clark Lane for a sidewalk project designed to improve community safety. "The... More >>
13 hours ago Monday, May 21 2018 May 21, 2018 Monday, May 21, 2018 1:40:00 PM CDT May 21, 2018 in News
JEFFERSON CITY (AP) — A House investigatory committee has expanded its membership for a special session to determine whether... More >>
15 hours ago Monday, May 21 2018 May 21, 2018 Monday, May 21, 2018 12:00:47 PM CDT May 21, 2018 in News
ROLLA (AP) — A Missouri University of Science and Technology student has been sentenced to seven years in prison... More >>
15 hours ago Monday, May 21 2018 May 21, 2018 Monday, May 21, 2018 11:40:00 AM CDT May 21, 2018 in News
ST. LOUIS (AP) — Ameren Missouri is planning a 400-megawatt wind farm in rural northeast Missouri, creating... More >>
16 hours ago Monday, May 21 2018 May 21, 2018 Monday, May 21, 2018 10:44:00 AM CDT May 21, 2018 in News
POPLAR BLUFF (AP) — Authorities say a man's body was found in southeast Missouri and the case appears to... More >>
18 hours ago Monday, May 21 2018 May 21, 2018 Monday, May 21, 2018 8:48:00 AM CDT May 21, 2018 in News
COLUMBIA – With a new terminal on the way, comes more possible changes to Columbia Regional Airport. A public... More >>
19 hours ago Monday, May 21 2018 May 21, 2018 Monday, May 21, 2018 7:55:00 AM CDT May 21, 2018 in News
COLUMBIA – The Columbia City Council will address an ordinance Monday on whether to approve of a special August election... More >>
1 day ago Monday, May 21 2018 May 21, 2018 Monday, May 21, 2018 2:41:00 AM CDT May 21, 2018 in News
MARSHALL - A standoff between Marshall police and an armed man ended without injury. According to a news release,... More >>
1 day ago Sunday, May 20 2018 May 20, 2018 Sunday, May 20, 2018 9:53:00 PM CDT May 20, 2018 in News
Columbia, MO
Broken Clouds 62°
4am 61°
5am 61°
6am 61°
7am 62°