Patients ask me all the time, when it comes to getting healthy, which matters most - diet or exercise?
The answer is that they are both equally important but for different reasons.
Here’s why:
For initial weight loss dieting is the best method but over time most people put the weight back on. Why? The answer is related to a hormone called Leptin. Leptin has been called “the fat hormone” because it is made by fat cells but it should really be called “the starvation hormone” because it helps to regulate the hunger response during starvation. As the fat stores go down during dieting or starvation, the Leptin levels go down causing hunger. That’s why people tend to regain the weight they lose when dieting. Adding exercise to dieting helps to regulate Leptin allowing for sustained weight loss.
So how about exercise alone. Exercise has been shown to be the most effective way to boost energy, improve mood, and prevent diabetes. A number of studies have shown however that exercise alone usually fails to achieve significant weight loss. It may even result in weight gain. Why is this? To answer the question a group of anthropologists did a study on a tribe of hunting and gathering natives from Tanzania. They were amazed to find that despite an average 7 miles a day walking, their metabolic rate was no different than the more sedentary life style of Westerners. Other research studies have come to similar findings. It is nearly impossible to exercise away the effects of a bad diet.
In one study diet and exercise were tested by initiating diet first, exercise first, or both at the same time. The best results were achieved by initiating both at the same time. When exercise was initiated first followed by diet changes, the goals were still achieved, however when diet was initiated first and exercise later were unable to achieve the exercise goals.
When it comes to cardiovascular disease both exercise and diet are effective separately or especially together. The same is true for Cancer prevention, especially breast and colon cancer.
Therefore if your goal is achieve and maintain the healthiest lifestyle, ideal weight, and best quality of life, consider a two pronged approach of a regular exercise program ( which includes cardio and weight training) and a nutritious low glycemic index diet focusing on fish, nuts, fruits, vegetables, and whole grains. Also limit your intake of refined sugar, bread, and pasta.
For initial weight loss dieting is the best method but over time most people put the weight back on. Why? The answer is related to a hormone called Leptin. Leptin has been called “the fat hormone” because it is made by fat cells but it should really be called “the starvation hormone” because it helps to regulate the hunger response during starvation. As the fat stores go down during dieting or starvation, the Leptin levels go down causing hunger. That’s why people tend to regain the weight they lose when dieting. Adding exercise to dieting helps to regulate Leptin allowing for sustained weight loss.
So how about exercise alone. Exercise has been shown to be the most effective way to boost energy, improve mood, and prevent diabetes. A number of studies have shown however that exercise alone usually fails to achieve significant weight loss. It may even result in weight gain. Why is this? To answer the question a group of anthropologists did a study on a tribe of hunting and gathering natives from Tanzania. They were amazed to find that despite an average 7 miles a day walking, their metabolic rate was no different than the more sedentary life style of Westerners. Other research studies have come to similar findings. It is nearly impossible to exercise away the effects of a bad diet.
In one study diet and exercise were tested by initiating diet first, exercise first, or both at the same time. The best results were achieved by initiating both at the same time. When exercise was initiated first followed by diet changes, the goals were still achieved, however when diet was initiated first and exercise later were unable to achieve the exercise goals.
When it comes to cardiovascular disease both exercise and diet are effective separately or especially together. The same is true for Cancer prevention, especially breast and colon cancer.
Therefore if your goal is achieve and maintain the healthiest lifestyle, ideal weight, and best quality of life, consider a two pronged approach of a regular exercise program ( which includes cardio and weight training) and a nutritious low glycemic index diet focusing on fish, nuts, fruits, vegetables, and whole grains. Also limit your intake of refined sugar, bread, and pasta.
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