Want to Lose a Few Pounds for Summer? (part 3)

Exercise

According to most short-term studies, the effect of exercise alone (without dietary restriction) on weight loss is small,^{16, 17} partly because muscle mass often increases even while fat tissue is reduced,¹⁸ and perhaps because some exercising people will experience increased appetites. The long-term effect of regular exercise on weight loss is much better, and exercise appears to help people maintain weight loss.^{19, 20} People who have successfully maintained weight loss for over two years report continuing high levels of physical activity.²¹ Combining exercise with healthier eating habits results in the best short- and long-term effects on weight loss,^{22, 23} and should reduce the risk of many serious diseases.^{24, 25, 26}

Avoid weight cycling

People who experience “weight cycling” (repetitive weight loss and gain) have a tendency toward binge eating (periods of compulsive overeating, but without the self-induced vomiting seen in bulimia), according to a review of numerous studies focusing on weight loss.²⁷ The researchers also found an association between weight cycling and depression or poor body image. The most successful weight-loss programs (in which weight stays off, mood stays even, and no binge eating occurs) appear to use a combination of moderate caloric restriction, moderate exercise, and behavior modification, including examination and adjustment of eating habits

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