Interestingly, one study found that a modest amount of exercise (about 30 minutes a day) is more effective for losing body fat than longer periods of working out. One reason for this might be that our everyday movement (the things we do in a normal day that are not related to formal exercise) may decrease if we're tired from a long workout. As well, the hormones that stimulate our appetite may increase when our bodies are overstressed. 

What does that mean for your weight-loss efforts? All told, scientists have concluded that diet is more effective than exercise for weight loss. However, the best approach combines the two. That's because it's important not to dismiss exercise's role. Working out can improve your metabolism, particularly if you add strength training to your routine. And, or course, exercise offers countless other benefits, from better skin to improved digestion to deeper sleep. It's an important part of a healthy, balanced life. 

So what's the ideal weight loss formula? The best approach is one that reflects your unique health profile. Your age, gender, overall health and lifestyle all impact your metabolism. That's why it's important to work with your healthcare practitioner to develop a strategy that works for you and to make sure there isn't something else going on that's sabotaging your ability to reach your weight loss goals.  

A few simple changes can help you make the most of the "diet" part of the equation so that you experience the weight-loss benefits of both diet and exercise.

Intermittent fasting involved integrating scheduled periods of abstaining from food. There are many different approaches you could try. To name a few popular examples, some people eat regular meals five days a week and fast for the other two. And many people follow an "8-16" schedule, in which they eat for eight hours a day (for example, 100:00am to 6:00pm), then fast for 16 hours.

Studies have found that the effectiveness of these periods of fasting goes beyond the missed calories because of the effect on your hormones - for example, periods of not eating can help keep insulin levels in check (good for the heart!). When your food is digested in your gut, carbs are converted to sugar and used for energy. However, excess sugar is stored as fat, with the help of insulin. If your insulin  levels drop, fat cells can release this stored sugar. In addition, fasting can elevate your levels of human growth hormone (HGH) which can lead to muscle growth and fat loss.

One strategy that has proven effective for weight loss is to carefully monitor what you're eating in a food diary. Making this a habit can help prevent the tendency many of us have to overcompensate for an exercise session or grab a quick snack without realizing the extra intake and its effect. 

When you want to get the most nutrient-value from the foods you eat, "clean" eating is the best approach. Often when people hit plateaus in their weight-loss efforts, hormone imbalances are to blame, and that means that no amount of extra exercise will help break the plateau. Nutrient-dense foods are full of vitamins and minerals that can help restore hormonal balance. So try cutting out processed foods, refined sugar, and alcohol in favor of whole foods. 

Understanding how your unique body is working involves testing, not just guessing, and this holds true for weight loss. Maybe it's a hormonal imbalance or food sensitivities that are impacting your body's ability to metabolize food properly and maintain a healthy weight. 

As always, a personalized approach will be the most effective. If you've hit a weight-loss plateau, or if you're wondering how to achieve the right balance between diet and exercise, call us at (650)-464-6177 or email [email protected] to get in touch today!