If you want best weight loss result – add exercise to diet for best weight loss results.

Early studies showed that people who exercised but didn”t diet lost less weight initially, but maintained the weight loss better than those who relied on diet alone. But didn”t control for energy balance between the calories burned by the dieters and calories burned by the exercisers.

Some studies have controlled for the calories burned by the dieters and calories burned by the exercisers to improve the accuracy of the results. These studies have shown that exercise and dieting are equally beneficial for weight loss.

The initial phase of rapid weight loss is often followed by a slow weight loss phase in both people who diet and those who exercise. For Most dieters very difficult to keep weight from returning. The ability to maintain a desired weight determines the long-term success of any diet. Based on the results of recent randomized-controlled trials, the combination of exercise plus diet works better than exercising or dieting alone for the maintenance of weight loss in obese and overweight men and women.

Researchers have noticed that people who exercise while trying to lose weight usually experience the loss of greater amounts of fat and smaller amounts of muscle than those who only restrict the calories they consume.

The fat lost with exercise preferentially comes from the abdomen. Sporting an abdomen larger than your hips increases your risk for diabetes, high blood pressure, increased bad cholesterol, decreased good cholesterol, heart disease, stroke and hardening of the arteries.

Weight loss through exercise has other advantages: many people have more energy and feel more relaxed, and that their overall health noticeably improves when they become more physically active. Exercise can pick up your metabolic rate a notch, making it less likely that you will regain unwanted fat.

It is recommended 60 to 90 minutes of moderate exercise daily for people who want to lose weight or maintain weight loss. First see your doctor if you”re unaccustomed to this amount of activity. It”s OK to accumulate your activity in several segments, as short as 10 minutes, throughout the day.

Gradually expand your exercise program to include a variety of activities, including:

Aerobic exercise, which moderately elevates your heart rate, most days of the week. Examples: walking, cycling and swimming.

Strength training, for stronger muscles and bones, two to three times a week. Examples: weight lifting, exercise bands and calisthenics.

Stretching, to maintain flexibility, should be performed regularly.

Activities of daily living, to burn additional calories, incorporated into your lifestyle all day long. Examples: walking breaks, yard work and household chores.