When someone decides they need to lose a few pounds, what is their normal next step? Most people will immediately think, ‘I need to start dieting.’ How well does dieting really work though?
There is really no mystery to losing weight — it’s all about the ratio of caloric intake relative to caloric expenditure. Thus, “to lose weight, burn more calories than you eat and drink” (see the NIH website on Maintaining a Healthy Weight). There are two ways to shift the balance so that you lose weight: 1.) burn more calories and/or 2.) consume fewer calories. Given this, exercise and diet have received significant attention from researchers as potential interventions for weight loss.
Back in 1997, researchers conducted a meta-analysis of the available research at the time, an examination of many independent studies on the same topic. They compared diet, exercise, and combined (diet + exercise) interventions.
| Variable | Diet | Exercise | Diet + Exercise |
| Weight Lost (kg) | 10.7 | 2.9 | 11.0 |
| Weight Loss Maintained at 1 Year (kg) | 6.6 | 6.1 | 8.6 |
The table above shows the results, and there are a few points that are particularly important. For weight lost in one year, diet alone or diet PLUS exercise were the best. But, at one year, diet PLUS exercise was the only group to show a strong maintenance of that weight loss.
So… what does this all mean?
Dieting, when performed correctly, may be an effective way to lose weight. If you just diet though, and you don’t exercise, the effects may be short-term. With changes to both your diet and your exercise behaviors, you may be able to create a lasting difference.
Check out the meta-analysis for yourself! Feel free to contact us if you have any questions about the study – we’re happy to help!
Our study, PAAD2, is focused on how an exercise intervention may influence the risk of Alzheimer’s disease for individuals with a family history of dementia. If you are a part of this group, click here to see if you qualify to help work toward prevention while we wait for a cure! If you are not a part of this group, but you know someone who may be able to help, please tell them about our study! We all have a role in the fight against Alzheimer’s – sharing this post is an easy way to contribute.