Is weight loss or exercise the healthiest solution to obesity?
A new study suggests that exercise is better for health than weight loss.
The most important thing is how much you move. Not what the scale says. At least that's what a new study from Arizona State University has found.
The researchers conclude that physical activity is better at reducing the health risks of obesity than weight loss.
- People need to know that you can be fit even if you have extra fat. Fit and healthy bodies come in all shapes and sizes," said Glenn Gaesser in a press release. He is one of the researchers behind the study.
Less food or more movement?
The researchers compared meta-studies that pitted weight loss against physical activity.
They have studied what is most effective in minimizing the risk of, for example, diabetes, hypertension and premature death.
And they have found that physical activity is the biggest factor.
In other words, you can have a big body but still be healthy if you have an active lifestyle. Jens Troelsen, Head of the Department of Sports Science and Biomechanics at the University of Southern Denmark, agrees.
- It doesn't matter if you have a little extra on the side if you exercise and get your heart rate up a couple of times a week. It's a way of compensating for being overweight," he says.
Not a free pass to eat
The survey is designed to pick either weight loss or physical activity as the biggest player. And even though physical activity is the winner, that doesn't mean that weight loss can't matter.
Fergus Guppy, a senior lecturer in human physiology at the University of Brighton in the UK, stresses this. He continues to recommend a combination of weight loss and physical activity for overweight people.
- The message that increased exercise is a good thing is correct, but it must be in conjunction with weight control. The two in tandem are arguably more beneficial, he says.
Dieting can lead to unhealthy yo-yo weight
The new study suggests that many people who lose weight tend to gain it back.
- Many people go on intensive diets to lose many kilos at a time. But when the diet ends, old habits creep back into everyday life, and the weight starts to creep back on again, he explains.
The phenomenon is called 'yoyo' weight. Fluctuating up and down in weight all the time is certainly not healthy for your body. In fact, 'yoyo' weight is associated with an increased risk of diabetes, fatty liver disease and reduced muscle mass.
- Dieting is very much on an hourly basis. Every time we eat, we have to think and resist temptation. But physical activity is more on a weekly basis, where you have to go out two to three times a week. That's why it can be a good tool," says Jens Troelsen.
That's why a lifestyle change is the right way to go. But if you're not ready to turn all your habits upside down, exercising two to three times a week can be a good place to start.
How to get started
If you are already overweight and want to start exercising, Jens Troelsen has some advice.
- The extra weight puts strain and wear on your knees and hips. Therefore, it's a good idea to avoid activities where you have to carry your own weight, such as running," he says.
Instead, you can hop on your everyday bike or mountain bike - or take a weekly trip to the swimming pool.
- It can be a good idea to start integrating as much movement into your daily life as possible. Cycling to school or work, taking the stairs, going downstairs to shop or getting up at work. It all counts, says Jens Troelsen.
