Benefits Beyond Weight Loss:

For most people, weight loss is the first thing that comes to mind stepping into a gym or starting an exercise routine. Maybe you saw a new, hyper-effective workout online or your friend told you about their workout routine and you’ve decided to give it a try. Well, as we saw before exercise alone is NOT a very effective tool for weight loss. HOWEVER, it has wide ranging health benefits that transcend weight loss, AND it is what we refer to as a synergist. Completing a progressive and well-structured exercise program comprised of aerobic training, resistance training or both, REGARDLESS OF IF YOU LOSE BODYWEIGHT, can reduce WC and VAT effectively, resulting in far lower chances of developing life threatening metabolic diseases (Ohkawara et al., 2007) (Tsuzuku et al., 2007).

Aerobic Training:

Aerobic training comes first. Let’s be honest, cardio can be a chore sometimes. Cardio refers to large muscle groups, rhythmic and repetitive activities that challenge the heart and lungs. However, reaching the national guidelines level of just 150 mins of cardiovascular exercise (think brisk walking, running, rowing, swimming, cycling etc) will powerfully lower your risk of all-cause mortality. The best advice is to stay creative, run/walk outdoors and in new places, get a friend to come with you or talk to someone on the phone, replace activities where you normally sit with ones where you can move. All these tactics will result in far better health long-term, regardless of weight loss. 

Resistance Training:

Next up is resistance training. Getting to a gym can be difficult sometimes. Motivation can be hard to find and equipment nearly as difficult. However, the benefits of seeking it out and doing it consistently speak for themselves. Resistance training when loaded correctly will build muscle size and strength as well as increase bone density, balance and confidence. It can also vastly improve mood and cognition in everybody from athletes to those suffering mental illnesses. Everyone’s body and needs are different so it’s important to speak to a professional before undertaking an exercise program Personal training for over 30s – NDIS – Childcare training programs – LIFT (liftinnerwest.com.au). 

Habit Change:

The most quoted reason for not making this move is LACK OF TIME. If this is you, then use the following table to assess what you value here.

Weight loss – Changing habits table – Exercise – Lift inner west

Adding exercise to your routine will invariably improve your health, longevity and happiness. It will also consume time to add to a routine. Staying the same and not implementing an exercise routine will leave you less fit, strong and capable of your daily tasks. It will also allow you more time for other activities. Spend some time filling out this table in detail and reach out to a professional at LIFT INNER WEST if you want advice or guidance. 

Synergistic Effect with Diet:

As mentioned before, exercise is a synergist… We saw above in the various weight loss methods that diet alone outperforms exercise significantly in the weight loss domain. However, when used in tandem they become a potent duo that can have life changing effects. The term synergist means that diet and exercise together work even better than diet alone plus exercise alone for weight loss. These two methods are interlinked in real life and often result in far healthier overall lifestyles and improvements in other areas such as mental health and wellbeing which likely results in the combined effect. 

Exercise has too many benefits to mention in one article, but this is the takeaway message. Exercise reduces VAT irrespective of weight loss, and vastly improves health in a variety of ways when done consistently.

Weight Loss Series Summary

In conclusion, both diet and exercise play crucial roles in achieving and maintaining weight loss, but their effectiveness can vary depending on individual circumstances. 

Diet, particularly when it comes to controlling energy intake, is a significant driver of weight loss. However, exercise offers substantial benefits beyond weight reduction, including improved cardiovascular health, muscle strength, and mental well-being. Combining both approaches yields the best results, as they work synergistically to enhance overall health and sustainability of weight loss. 

Remember, it’s essential to develop a personaliszed plan that considers your goals, resources, and timeline. For the most effective and long-lasting results, seek guidance from healthcare professionals and stay committed to making gradual, sustainable changes to your lifestyle.

More in this series:

• 01 – For weight loss, is diet or exercise better?
• 02 – Understanding obesity 
• 03 – The role of diet 
• 04 – The impact of exercise 

References: 

Bays, H. E., González-Campoy, J. M., Bray, G. A., Kitabchi, A. E., Bergman, D. A., Schorr, A. B., Rodbard, H. W., & Henry, R. R. (2008). Pathogenic potential of adipose tissue and metabolic consequences of adipocyte hypertrophy and increased visceral adiposity. Expert Review of Cardiovascular Therapy, 6(3), 343-368. https://doi.org/10.1586/14779072.6.3.343 

Browning, J. D. (2007). Non-alcoholic fatty liver disease: what every clinician should know. 

Franz, M. J., VanWormer, J. J., Crain, A. L., Boucher, J. L., Histon, T., Caplan, W., Bowman, J. D., & Pronk, N. P. (2007). Weight-loss outcomes: a systematic review and meta-analysis of weight-loss clinical trials with a minimum 1-year follow-up. J Am Diet Assoc, 107(10), 1755-1767. https://doi.org/10.1016/j.jada.2007.07.017 

Gastaldelli, A., Cusi, K., Pettiti, M., Hardies, J., Miyazaki, Y., Berria, R., Buzzigoli, E., Sironi, A. M., Cersosimo, E., Ferrannini, E., & DeFronzo, R. A. (2007). Relationship Between Hepatic/Visceral Fat and Hepatic Insulin Resistance in Nondiabetic and Type 2 Diabetic Subjects. Gastroenterology, 133(2), 496-506. https://doi.org/https://doi.org/10.1053/j.gastro.2007.04.068 

Hall, K. D., Farooqi, I. S., Friedman, J. M., Klein, S., Loos, R. J. F., Mangelsdorf, D. J., O’Rahilly, S., Ravussin, E., Redman, L. M., Ryan, D. H., Speakman, J. R., & Tobias, D. K. (2022). The energy balance model of obesity: beyond calories in, calories out. Am J Clin Nutr, 115(5), 1243-1254. https://doi.org/10.1093/ajcn/nqac031 

Mitchell, J. A., Church, T. S., Rankinen, T., Earnest, C. P., Sui, X., & Blair, S. N. (2010). FTO Genotype and the Weight Loss Benefits of Moderate Intensity Exercise. Obesity, 18(3), 641-643. https://doi.org/https://doi.org/10.1038/oby.2009.311 

Ohkawara, K., Tanaka, S., Miyachi, M., Ishikawa-Takata, K., & Tabata, I. (2007). A dose–response relation between aerobic exercise and visceral fat reduction: systematic review of clinical trials. International journal of obesity, 31(12), 1786-1797. 

Tsuzuku, S., Kajioka, T., Endo, H., Abbott, R. D., Curb, J. D., & Yano, K. (2007). Favorable effects of non-instrumental resistance training on fat distribution and metabolic profiles in healthy elderly people. European journal of applied physiology, 99, 549-555.