Five Ways Doing Less Gets Better Results

 
Attention couch potatoes! Multiple studies concluded that without major changes to your diet, increasing exercise doesn’t significantly contribute to weight loss. However, before you toss out your running shoes and cancel your gym membership, read on. 

A study by researchers at the University of Copenhagen found that exercise does contribute to a slimmer waist and weight loss, but only if it is just the right amount. Too much exercise and you can actually gain weight. An article from The New York Times' online health column, “For Weight Loss, Less Exercise May Be More,” by Gretchen Reynolds, tells the whole story. 

The quest for six-pack abs, and TV shows promoting extreme weight-loss programs, like “The Biggest Loser,” are multiplying as fast as the obesity problem. The show’s contestants get great results. Many studies confirm that exercise does improve overall health. But how much is best? And why do those who exercise more seem to gain weight? Many factors contribute to the research results; the overall conclusions can help “weekend workout warriors” looking to lose some unwanted pounds and improve their health. 

Like it or not, personal appearance and energy levels contribute to interview success. A few tips from the studies can help lose some pounds, boost your energy and confidence for your job search.

1. Get moving. All the studies included exercise, which contributed to weight loss. Some found that those who exercised more didn’t lose as much as the light-exercisers, but it’s clear that exercise counts. 
    
2. Go easy on the calories. One of the factors for those who exercised more was the amount of calories consumed. Exercise can make you hungry, since you burn more calories with activity. The studies found that those who did light exercise were less likely to replace calories burned by eating more. While the study didn’t mention rewards, eating “forbidden foods” as a reward can be a trap, eventually packing on more pounds over time.
    
3. Keep track. Another factor contributing to weight loss is keeping a food diary. In many studies, participants kept daily food diaries to track the type of food and calories consumed. Results showed that those who exercised more were increasing calorie intake, but the amount of calories recorded didn’t seem to be a factor. The conclusion was they were eating more than they wrote down. It’s easy to overeat without writing down every morsel consumed. 
    
4. Call for replacements. Another factor that could have played a part in the vigorous exerciser’s modest weight loss was the fact that they were exchanging fat for muscle. Muscle weighs more than fat and can boost metabolism and burn more calories during regular non-exercise activity.
    
5. Don’t worry, be happy. The light-exercisers had an added bonus. They seemed to be more energized overall, and tended to be more active than the vigorous exercisers. The studies showed they were more inspired to move more, doing little things like taking the stairs instead of the elevator.
    

Improving your health can be as easy as taking it easy…on exercise. Coupled with a healthy diet and positive attitude, making small changes to your lifestyle can make a difference. It may not give you six-pack abs, but can make a difference in your overall health and outlook on life.

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