• Cutting down on calories alone as a means of weight loss causes "moderate losses of water and lean body mass" - not a desirable effect. Additional drawbacks to the diet-only approach are reduced metabolism (your body burns less calories) and possible increase in LDL (the bad) cholesterol.
  • Prolonged fasting and extremely low-calorie diets can be medically dangerous. Along with rapid weight loss, can come reduction in blood glucose, increased uric acid and ketone bodies as not only body fat is burnt but body muscle is metabolized also and reduction in blood volume and body fluids.
  • An exercise program involving "dynamic exercise of large muscles" will result in losing fat while retaining lean body mass.
  • A nutritionally sound diet with a reduction of 300 to 500 calories per day, together with an endurance exercise program, will promote fat loss and retention of lean body mass. You shouldn't lose any more than about one to two kilograms a week.
  • Long term weight loss involves a lifelong commitment, good eating habits, and frequent exercise. Crash and radical weight loss programs do not work.
  • Whereas dieting causes loss of both body fat and muscle, the right kind of exercise can preserve or even increase muscle. This fact is important since lean tissue (e.g. muscle) is metabolically active and burns calories.
  • Fat loss will occur more rapidly when exercise is added to the dieting program.


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