In this randomized trial, 10 young men completed 2 separate interventions that created a 25% deficit of their energy requirements. This was done first by reducing calories by 25%, and later by exercising 25% of their calories away. Appetite and energy intake were measured after each condition. The results were a bit surprising. Despite the deficit being 25% in both interventions, subjects were significantly more hungry and ate more calories after reducing their food intake. American Journal of Clinical Nutrition 2016; 103:1008-16.
Take Home Message
For most people,
losing weight over the short term is not that difficult. Keeping it off is the
real challenge. We evolved in times of famine, drought and food scarcity. Our
body developed some very good defense mechanisms to help keep our body fat at a
safe level, including lowering metabolic rate and increasing hunger when faced
with weight loss.
This study
provides evidence that reducing calories creates more of this fight back
response than exercise. This makes sense to me. I have noticed for years that
drastic caloric restriction and rapid weight loss almost always results in an
equally rapid regain of lost weight. I have found that the quicker the weight
comes off, the quicker it comes back on. A more slow and steady approach to
weight loss is imperative. Reducing calories moderately, but consistently, is
the key. A well organized exercise program is the other part of the equation.
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