by Lenee Daniels

Created on: November 10, 2009

Exercise and an eating plan for weight loss are like Romeo and Juliet. Pardon the dramatics but we all know they are best when together, not so great when torn apart. With over 55% of Americans in the overweight and obese categories, we need to have as many tools in our body mass fighting arsenal as possible. In the International Journal of Obesity (October 1997, Volume 21, Number 10, Pages 941-947), a meta-analysis of research conducted over the past 25 years said that diet plus exercise yields slightly higher weight loss levels but more significantly, at one-year follow-up, the exercise groups keep more of the weight off.

Remember the bottom line for weight loss is calories in (less) to calories out (more). Exercise equals more calories out so it just makes good sense to start releasing your inner athlete, mover, shaker, or whatever you have in there. Weightwatchers program provides a sound foundation for lifestyle change and weight loss but for optimal success, take their (and my) advice and add exercise. Here's why:

1. When exercising, the weight lost is more fat and very little lean muscle mass (Exercise and Sport Science Reviews, Vol. 28, No. 4, pp. 165-170). Muscle tissue burns more calories than fat tissue so we want to keep it. When we age, our bodies naturally start shifting more of our body composition toward the fat end of the muscle/fat spectrum. Exercise, specifically strength training, can decrease this evolution and build muscle which burns more calories even when you are at rest. Yo-Yo dieters listen up. Stick with your weight watchers meal plan and lose the pounds for good. Every time the weight is lost, especially without exercise, fat and muscle are lost but when it is gained back, unless you are exercising, only fat comes back.

2. Exercise burns extra calories. Duh! But wait, here is more information that you need to know when you start your work out. Recommended guidelines are to exercise around 30 minutes a day on most days. Break it up if needed. Ten minutes in four mini sessions a day still burn the same amount of calories. The more activity, the more calories burned so look for little ways to move around. Stairs are better than elevators, walking to the mail box is better than picking up the mail in your car, far ends of grocery store parking lots are better than the slot that just opened up by the front door, you get the gist now. More exercise basics can be found all over the Internet including websites like mayoclinic.com. At

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