Abstract
Both exercise and diet are essential elements of a healthy lifestyle. The main benefits of physical activity and diet regimen are outlined. Research conducted by Luke and Cooper in 2013 is presented. The methods employed by the researchers and the results obtained are characterized and interpreted. Implications of the mentioned research are specified, with supporting evidence from research conducted by Ravussin et al. (2015), showing the long-term influence of calorie restriction.
Introduction
Nowadays, many of us struggle with weight loss. An essential part of the problem is determining whether exercise or diet should be stressed in our efforts to lose extra pounds. Perhaps both are equally important. However, certain aspects of the problem should be taken into account prior to drawing any definitive conclusions. An analysis of one of the recent empirical research articles provides valuable insights into this problem.
Exercise and Diet
On the one hand, an exercise-focused routine is advantageous in many respects. Exercise strengthens our health and prevents the development of many potentially fatal health conditions, such as stroke, arthritis, diabetes, and even depression. Engaging in physical activity regularly is a well-known method of boosting your energy, keeping your mood elevated, and keeping your overall outlook on life optimistic. Exercise does not have to involve straining activities, but rather ways to keep you moving. Taking regular walks, or taking the stairs is an effective way to exercise every day. If the physical activity is aimed at losing weight, it usually requires professional advice from a fitness trainer. A trainer can assess your weight and state of health and adjust the training routine to your individual needs.
However, when it comes to weight control, is exercise enough to reach your goal? It may well be that accounting for our dietary intake is equally important, or perhaps even crucial in our efforts to lose a few pounds. Eating right implies the right amount, as well as the right ingredients. Not only is it important to eat a certain food that is rich in nutrients and microelements but also to avoid obviously harmful food, more commonly known as junk food. Drinking a fair amount of water each day, as well as organizing your meal intakes two to three hours apart is essential for the purpose of weight loss. The main question remains – what is the best way to lose weight? Does engaging in strenuous exercise yield better results than dietary restrictions?
Research Article
Luke and Cooper conducted research aimed at determining the nature of the global obesity epidemic, as well as its principal reasons (Luke & Cooper, 2013). The starting point of their research is formulated in the following hypothesis: insufficient physical activity or lack thereof is not a contributor to the global problem of obesity. Physical activity is neither a cause nor a moderator of the problem.
The methods used by the researchers include observational and statistical data, as well as data obtained from clinical trials (Luke & Cooper, 2013, p. 1831). Luke and Cooper emphasize that increased weight that occurred in the second half of the twentieth century cannot be explained by technological progress, i.e. the mechanization of certain strenuous work activities, as it did not fully take place until the 1970s. The turning point occurred in the mid-1960s, when the increasing food supply caused consistent weight growth, while the average level of exercise remained stable. The authors demonstrate that since the 1960s, the average weight of an American increased by 13 kg.
As further support for the initial hypothesis, Luke and Cooper challenged the common opinion about the correlation between the levels of obesity and industrialized vs. agricultural society. By employing the method of stable isotopes, energy expenditures were evaluated in rural Nigeria and the U.S., as well as in Tanzania and the representatives of western communities. These comparisons revealed no differences as to the level of energy expenditures (Luke & Cooper, 2013, p. 1832). As a result, the authors conclude that the level of physical activity does not correlate with the socio-economic development of the community.
Luke and Cooper present the results of randomized clinical trials. It was shown that with no calorie restrictions, the energy intake in trial subjects correlated with the energy expenditure (Luke & Cooper, 2013, p. 1833). Moreover, evidence obtained from other trials suggests that physical activity coupled with calorie restriction yields similar results as a restriction on calorie intake as a sole method.
Longitudinal and cross-sectional studies revealed that there is no correlation between the level of physical activity and an increase in body mass or obesity. Overall, Luke and Cooper conclude that the evidence obtained from clinical trials and observational research gives reason to believe that increased physical activity guarantees neither weight loss nor prevention of an increase in body mass (Luke & Cooper, 2013, p. 1834). Finally, the authors conclude that the only way to achieve weight loss is to either limit the calorie intake or to combine calorie restrictions with increased physical exercise.
Implications of the Research Article
While the authors of the analyzed article admit that the benefits of physical activity are unquestionable, the evidence they put forth gives reason to believe that exercise is not the ultimate solution to the problem of weight control. Based on their research, it seems likely that calorie restriction is an indispensable element of a weight loss process. The implications of this research are manifold. Primarily, it suggests that an emphasis needs to be made on the significance of calorie restriction for the purposes of weight loss. Secondarily, it pinpoints the problem of continuous physical exercise, which does not yield sufficient results. Research data suggests that the best way to facilitate the process of weight loss lies in either combining exercise and diet or focusing on adopting the calorie restriction regimen.
Moreover, calorie restriction was shown to prevent age-related health conditions and contribute to extended lifespan (Ravussin et al., 2015, p. 1103). Even though study subjects were at a low-risk level of developing certain conditions, this research provides a solid basis for further study. The authors conclude that additional research should be conducted regarding the comparison of calorie restriction and physical exercise effects.
Overall, personal implications one can make regarding the selection of the most suitable method of achieving weight loss. The above-mentioned studies suggest that calorie restriction should be a top priority. Combining calorie intake restrictions with physical exercise is undoubtedly a promising approach, as physical activity influences health in a profound way. However, one should remember that even strenuous physical activity without any calorie restrictions would not yield satisfactory results.
Conclusion
Both physical activity and diet regimen are essential for maintaining a healthy lifestyle. Based on the research evidence obtained over the recent years, it seems likely that calorie restrictions are more important in achieving weight loss. While the benefits of physical activity are not questioned in any of the studies, calorie restriction regimen is demonstrated to be more important for weight loss purposes.
References
Luke, A., & Cooper, R. S. (2013). Physical activity does not influence obesity risk: time to clarify the public health message. International Journal of Epidemiology, 42(6), 1831-1836.
Ravussin, E., Redman, L. M., Rochon, J., Das, S. K., Fontana, L., Kraus, W. E.,… & Smith, S. R. (2015). A 2-year randomized controlled trial of human caloric restriction: feasibility and effects on predictors of health span and longevity. The Journals of Gerontology Series A: Biological Sciences and Medical Sciences, 70(9), 1097-1104.