Walk, or Run, to Achieve Weight Loss

Written by Michael Lewis

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------------ Walk, or Run, to Achieve Weight Loss


----- Walk, or Run, to Achieve Weight Loss

Walk, or Run, to Achieve Weight Loss

---------------------------------------- Walk or run, goingrepparttar 142508 extra mile -- literally -- in hopes of greater weight loss may be something of an exercise in futility. A new study suggests thatrepparttar 142509 typical American dieter can lose as much weight with moderate workouts as with more intense bouts.

This research shows that along with dieting, when overweight women started a new exercise routine after years of being inactive, it didn't really matter whether they came out of repparttar 142510 gate running or walking briskly. After a year, there was only a total weight-loss difference of 1 1/2 pounds between them.

"It appears that intensity is notrepparttar 142511 main factor impacting long-term weight loss," says researcher John M. Jakicic, PhD, director ofrepparttar 142512 Physical Activity and Weight Management Research Center atrepparttar 142513 University of Pittsburgh.

Exercise As Little as 10 Minutes

--------------------------------------------------- It's consistency -- doing some exercise on a regular basis, "even accumulated in bouts of as little as 10 minutes at a time," he tells WebMD.

Jakicic reports that women who started to exercise 200 minutes a week at vigorous levels -- such as running or another activity to leave them panting and sweaty -- shed an average of 19 1/2 pounds after a year, compared withrepparttar 142514 18 pounds lost by those spendingrepparttar 142515 same time in more moderate workouts such as walking. Women who exercised 150 minutes a week lost about 15 1/2 pounds with vigorous workouts and 14 pounds at a moderate pace.

Men weren't studied, but Jakicic says there's no reason to believe results would differ in them.

The take-home message: Whatever pace you exercise, do it regularly. "It's best if individuals develop a pattern of exercise that's performed on a daily basis," he tells WebMD.

The Right Exercise

------------------------------------------------- His findings, published in this week's Journal ofrepparttar 142516 American Medical Association, reinforcerepparttar 142517 often-prescribed recommendations for better health from getting at least 30 minutes of exercise at least five days a week, even if it's at a moderate level. That's important because most dieters give up on exercise programs after a few months, often because they find them too difficult. But by engaging in less strenuous activities such as walking at least a 20-minute-per-mile pace, they may be more likely to continue.

Weighing-In On Low Carb Diets

Written by Tim Robinson

With all ofrepparttar conflicting studies and fuzzy interpretation of information, it's no wonder that confusion reigns when it comes torepparttar 142028 value and safety of low-carb diets. It seems like heated debates are raging everywhere!

Whether it's Atkins,repparttar 142029 South Beach or some other low-carb plan, as many as 30 million Americans are following a low-carb diet.

Advocates contend thatrepparttar 142030 high amount of carbohydrates in our diet has led to increasing problems with obesity, diabetes, and other health problems. Critics, onrepparttar 142031 other hand, attribute obesity and related health problems to over-consumption of calories from any source, and lack of physical activity. Critics also express concern thatrepparttar 142032 lack of grains, fruits, and vegetables in low-carbohydrate diets may lead to deficiencies of some key nutrients, including fiber, vitamin C, folic acid, and several minerals.

Any diet, weather low or high in carbohydrate, can produce significant weight loss duringrepparttar 142033 initial stages ofrepparttar 142034 diet. But remember,repparttar 142035 key to successful dieting is in being able to loserepparttar 142036 weight permanently. Put another way, what doesrepparttar 142037 scale show a year after going offrepparttar 142038 diet?

Let's see if we can debunk some ofrepparttar 142039 mystery about low-carb diets. Below, is a listing of some relevant points taken from recent studies and scientific literature. Please note there may be insufficient information available to answer all questions.

- Differences Between Low-Carb Diets

There are many popular diets designed to lower carbohydrate consumption. Reducing total carbohydrate inrepparttar 142040 diet means that protein and fat will represent a proportionately greater amount ofrepparttar 142041 total caloric intake.

Atkins and Protein Power diets restrict carbohydrate to a point whererepparttar 142042 body becomes ketogenic. Other low-carb diets likerepparttar 142043 Zone and Life Without Bread are less restrictive. Some, like Sugar Busters claim to eliminate only sugars and foods that elevate blood sugar levels excessively.

- What We Know about Low-Carb Diets

Almost all ofrepparttar 142044 studies to date have been small with a wide variety of research objectives. Carbohydrate, caloric intake, diet duration and participant characteristics varied greatly.
Most ofrepparttar 142045 studies to date have two things in common: None ofrepparttar 142046 studies had participants with a mean age over 53 and none ofrepparttar 142047 controlled studies lasted longer than 90 days.

Information on older adults and long-term results are scarce. Many diet studies fail to monitorrepparttar 142048 amount of exercise, and therefore caloric expenditure, while participants are dieting. This helps to explain discrepancies between studies.

The weight loss on low-carb diets is a function of caloric restriction and diet duration, and not with reduced carbohydrate intake. This finding suggests that if you want to lose weight, you should eat fewer calories and do so over a long time period.

Little evidence exists onrepparttar 142049 long-range safety of low-carb diets. Despiterepparttar 142050 medical community concerns, no short-term adverse effects have been found on cholesterol, glucose, insulin and blood-pressure levels among participants onrepparttar 142051 diets. But, adverse effects may not show up because ofrepparttar 142052 short period ofrepparttar 142053 studies. Researchers note that losing weight typically leads to an improvement in these levels anyway, and this may offset an increase caused by a high fat diet. The long range weight change for low-carb and other types of diets is similar.

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