There are numerous programs and experts on weight loss. Many
have seeming contradicting recommendations. Here are a few concepts to help
sort through different plans.
Four main components
Cutting Calories – This will lead to weight loss, but not
necessarily body composition changes. It also has the potential of reducing the
body’s daily energy expenditure.
Improving Food Quality – This will improve body composition,
but not necessarily decrease weight.
Cardio Training – This can lead to weight loss if
nutrition is controlled, but it might not have a large effect on body
composition.
Resistance Training – This has the strongest effect on body
composition. In the short term it has limited effects on weight loss. In the
long term is has a large effect on maintaining weight by increasing daily
energy expenditure.
Definitions
Cutting Calories – eat less
Weight Loss – decrease on the scale
Daily Energy Expenditure – how many calories your body burns
each day
Improving Food Quality – reducing consumption of processed
foods (fast food, pre-made) in favor of natural whole foods (veggies, lean
proteins often prepared at home)
Cardio – elevated heart rate for an extended period of time
via a repetitive activity
Resistance Training – applying strain to the body to cause
an adaptive overload
Body Composition – Lean tissue (bones, muscles, organs…) compared
to fat. Improving body composition would include one or both of the following;
increase lean tissue, decrease fat mass.
Putting it together
When planning a program to get healthy it is important to
know what each component does. Ideally doing all four would lead to the best
results for most people when they decide to get in shape. However it can be
easy to fall into a of couple common combinations:
Cut calories and do
cardio – This can produce quick results with the scale. Unfortunately
because neither has a strong effect on body composition results might not be satisfactory.
The scale results are not necessarily long lasting and require continued
intervention to maintain. Additionally if changes are too aggressive (eat very little and lots of daily cardio) muscle can be lost to a greater extent than
fat.
Lift weights and eat
better – Body composition will improve, but because calories are not
necessarily controlled the scale may not change much. This can be a common
recommendation from fitness professionals because for general health and long
term weight control it is very effective. Because this combo does not produce
quick results on the scale it can be discouraging. However, it is common the
waist circumference will decrease even with limited changes in bodyweight.
Where to start
Pick one and do it. Cutting calories and doing cardio produce better scale
results in the short term, whereas resistance training and food quality are
essential to long term success. Add an additional component when you are ready. A
complete program for weight loss will include all four. Once target weight is
hit, normalize calories to support your daily activity level.
