Low-calorie diet and exercise routine -
The study protocol is registered in the International Prospective Register of Systematic Reviews PROSPERO, Registration ID: CRD Peer Review reports. The worldwide prevalence of obesity and associated metabolic abnormalities has resulted in a huge strain on health care systems [ 1 , 2 ].
The increase in prevalence of obesity in recent decades is multifactorial; however, sedentary lifestyle and poor quality diets are proposed to be the two major contributing factors [ 2 , 3 ].
Furthermore, obesity is associated with a reduced quality of life and higher risk factors for several diseases, such as metabolic syndrome, diabetes, cardiovascular disease CVD , and cancers [ 4 , 5 ]. Lifestyle modifications including changes in diet and physical activity are regarded as the main non-pharmacological and non-surgical strategies to treat obesity [ 6 ].
Modified dietary macro-nutrient intake leading to a hypocaloric diet is effective for weight loss over the short term and may be important for weight loss maintenance compared to exercise alone.
Low-calorie diets not only reduce body weight but also improve cardiometabolic health, quality of life, and mental health [ 7 , 8 , 9 , 10 , 11 , 12 , 13 , 14 ]; however, it is proposed that weight loss diets might adversely affect bone health in adults [ 15 ].
It is also plausible that exercise may alter energy balance and influence body weight and health over time. Despite the well-known benefits of exercise, the increase in energy expenditure and the potential to decrease hunger and energy intake exercise alone does not seem to be effective at modifying weight status [ 16 , 17 , 18 ].
Beyond weight loss, exercise, may modulate metabolism and lead to an increase in muscle mass [ 18 , 19 , 20 , 21 ]. Furthermore, exercise particularly weight-bearing exercise may be effective at enhancing bone health [ 15 ].
In theory, exercise in conjunction with weight loss diets may be ideal to improve weight loss as well as appetite i. However, controlled clinical trials have led to inconsistent results [ 25 , 26 , 27 , 28 , 29 ], with some studies demonstrating no additive effects of exercise [ 25 , 26 ], while others found a greater effect with exercise for improving multiple cardiometabolic risk factors in obese adults [ 27 , 28 ].
A number of clinical trials have revealed that subjects show a significant weight loss and reduction in energy intake during an exercise intervention, while others have shown less reduction in body weight due to an increase in energy intake [ 30 , 31 , 32 ]. These conflicting results were also observed on other health outcomes such as bone health, appetite, and mood [ 33 , 34 , 35 , 36 , 37 ].
A number of systematic reviews and meta-analyses have compared the effects of diet, exercise or both in specific health conditions [ 38 , 39 ]. Hemmingsen et al.
In addition, another systematic review evaluated the effects of diet or exercise or both on excessive weight gain during pregnancy and showed that diet or exercise alone and diet plus exercise during pregnancy appears to reduce the risk of excessive gestational weight gain [ 39 ].
Aside from the aforementioned reviews, we are not aware of any systematic review attempting to summarize the current evidence on other outcomes such as bone health, sex hormones, liver and kidney enzymes, quality of life, and depression.
In this study, we will describe the protocols used to systematically compare the effects of a low-calorie diet with a low-calorie diet plus exercise on energy intake, body weight and composition, anthropometric measures, cardiometabolic markers, bone health markers, sex hormones, liver and kidney enzymes, quality of life, and depression in adults.
The present protocol is being reported in accordance with the reporting guidance provided in the Preferred Reporting Items for Systematic Reviews and Meta-Analyses Protocols PRISMA-P statement [ 40 ] see checklist in Additional file 1. The study protocol is also registered in the International Prospective Register of Systematic Reviews PROSPERO, Registration ID: CRD We will not apply any language or other restrictions.
In addition, we will check the reference lists of all relevant studies to identify additional relevant articles. All abstracts of interest will be evaluated for further information by contacting the authors. The draft searches for the main databases are available in Additional file 2.
Two investigators will independently perform the study selection. All articles from electronic searches will be imported into the EndNote software version: desktop, X7; Thompson Reuters, New York, USA and duplicate studies will be deleted.
Titles, abstracts, and full-text articles will be screened and cross-checked according to the eligibility criteria for study inclusion independently by 6 reviewers Z. B, SH. MT, and T. Any disagreements will be resolved by discussion and consensus.
The PRISMA flow chart will be presented to describe the process of the study selection. Interventions must contain one arm in which participants receive an exercise intervention i.
Interventions must be randomized or non-randomized controlled clinical trials with either a parallel, cross-over, or factorial design with at least 2 weeks of follow-up. The following data will be extracted using a predefined data extraction form by two independent investigators from the eligible studies and any discrepancy will be resolved by a third author:.
P values for within-group and between-group comparison will also be collected to calculate the change values. Each study will be judged as low risk of bias, high risk of bias, or unclear risk of bias according to the mentioned domains [ 41 ].
The overall quality of studies will be classified as low risk low risk for all domains , unclear risk unclear for at least one domain , and high risk high risk for at least one domain.
As well, the non-randomized trials will be evaluated using risk of bias in non-randomized studies of interventions ROBINS-I tool [ 42 ]. According this tool, bias will be examined based on 7 domains i.
The data for study characteristics, participants, outcomes, and findings will be used to build evidence tables for eligible studies to provide an overall description of included studies. The mean difference will be used as the effect size for meta-analysis. If the change values were not reported, we will calculate SD for the change values by selecting 0.
All statistical analyses will be performed using STATA, version If data cannot be meta-analyzed, we will summarize the articles and conclude on high-quality studies.
The sensitivity analysis will be done by sequentially removing individual studies included in the meta-analyses to assess the robustness of the meta-analyses [ 45 ]. In case there are fewer than 10 studies in a meta-analysis, we will construct a funnel plot to investigate the potential for publication bias for the primary outcome by visual inspection for asymmetry.
If data are missing, we will attempt to contact the authors through e-mails to obtain missing data or additional information twice, 1 week apart.
The impact of missing data will also be evaluated in the sensitivity analysis. Overall quality of the evidence will be assessed by using the Grading of Recommendations Assessment, Development and Evaluation GRADE tool [ 48 ] with GRADEprofiler GRADEpro V. There are four levels used to rate the quality of evidence across trials in the GRADE system: very low, low, moderate, and high.
Randomized clinical trials are categorized as high quality but can be downgraded due to limitation in study design, indirectness of evidence, imprecision of results, unexplained heterogeneity or inconsistency of results, or high probability of publication bias [ 48 ].
For decades, epidemiological and clinical studies have been elucidating the link between lifestyle modifications and health outcomes through different mechanisms [ 49 ]. Previous reviews have assessed the impacts of diet or exercise alone on energy intake and different health indicators, while there is no comprehensive investigation summarizing the evidence evaluating the effects of weight loss diets combined with exercise interventions on energy intake, anthropometric and body composition, blood glucose control, cardio-metabolic markers, and mental health.
Nevertheless, this systematic review and meta-analysis might face several potential limitations. High heterogeneity between included studies might arise from differences in study characteristics not anticipated by authors or not explained at study level.
The limited number of studies particularly RCTs with risk of bias on some outcome variables might lead to inconclusive results. In this manuscript, we present the study protocol for a systematic review and meta-analysis to compare the effects of a low-calorie diet plus exercise with a low-calorie diet on risk factors associated with chronic diseases.
Finally, this systematic review and meta-analyses will provide more information regarding the effectiveness of adding exercise to a weight loss diet. Brewer CJ, Balen AH. Focus on obesity. Article CAS PubMed Google Scholar.
Finkelstein EA, Khavjou OA, Thompson H, Trogdon JG, Pan L, Sherry B, et al. Obesity and severe obesity forecasts through American journal of preventive medicine. Article PubMed Google Scholar. World Health Organization. Access in 16 February Fox CS, Golden SH, Anderson C, Bray GA, Burke LE, De Boer IH, et al.
Update on prevention of cardiovascular disease in adults with type 2 diabetes mellitus in light of recent evidence: a scientific statement from the American Heart Association and the American Diabetes Association. Després J-P. Body fat distribution and risk of cardiovascular disease: an update.
Wadden TA, Webb VL, Moran CH, Bailer BA. Lifestyle modification for obesity: new developments in diet, physical activity, and behavior therapy.
Article PubMed PubMed Central Google Scholar. Miller GD, Beavers D, Hamm D, Mihalko S, Messier S. Nutrient intake during diet-induced weight loss and exercise interventions in a randomized trial in older overweight and obese adults.
Article CAS Google Scholar. Messier SP, Mihalko SL, Legault C, Miller GD, Nicklas BJ, DeVita P, et al. Effects of intensive diet and exercise on knee joint loads, inflammation, and clinical outcomes among overweight and obese adults with knee osteoarthritis: the IDEA randomized clinical trial.
Article CAS PubMed PubMed Central Google Scholar. Aaboe J, Bliddal H, Messier S, Alkjaer T, Henriksen M. Effects of an intensive weight loss program on knee joint loading in obese adults with knee osteoarthritis.
Osteoarthritis and Cartilage. Grandy S, Hashemi M, Langkilde AM, Parikh S, Sjöström CD. Changes in weight loss-related quality of life among type 2 diabetes mellitus patients treated with dapagliflozin. Diabetes, Obesity and Metabolism. Singh RB, Watanabe S, Li D, Nakamura T, Juneja LR, Takahashi T, et al.
Diet and lifestyle guidelines and desirable levels of risk factors and protective factors for prevention of dementia-a scientific statement from Joint Symposium Of Jaas And Apcns.
Google Scholar. Blaine BE, Rodman J, Newman JM. Weight loss treatment and psychological well-being: a review and meta-analysis. J Health Psychol.
Wahlroos S, Phillips ML, Lewis MC, Kow L, Toouli J, Slavotinek JP, et al. Rapid significant weight loss and regional lipid deposition: implications for insulin sensitivity.
Article Google Scholar. Ashtary-Larky D, Ghanavati M, Lamuchi-Deli N, Payami SA, Alavi-Rad S, Boustaninejad M, et al. Rapid weight loss vs. slow weight loss: which is more effective on body composition and metabolic risk factors? Int J Endocrinol Metab. PubMed PubMed Central Google Scholar.
Soltani S, Hunter GR, Kazemi A, Shab-Bidar S. The effects of weight loss approaches on bone mineral density in adults: a systematic review and meta-analysis of randomized controlled trials. Osteoporos Int. Garrow JS, Summerbell CD. Prior to starting a new diet plan, consult with your healthcare provider or a registered dietitian, especially if you have an underlying health condition.
A low-calorie diet is a structured eating plan that restricts daily caloric intake, commonly for weight loss. Following a low-calorie diet typically means consuming around 1, to 1, calories per day, which creates a calorie deficit that can lead to weight loss.
A low-calorie diet can be effective, but it requires a lot of discipline to work and be safe. Ideally, you should seek help from a registered dietitian or doctor to not overly restrict your calories or miss out on essential nutrients. Scientists have been studying low-calorie diets since as far back as the s, investigating claims that these restrictive eating plans may slow the aging process.
But for weight loss, the science is simple: Take in fewer calories than you burn via daily living and deliberate exercise , and you will lose weight.
However, just because the science is simple does not mean actually following a low-calorie diet plan is easy. It takes planning and effort to understand and recognize hunger cues and make sure those 1, to 1, calories are enough to fuel the body and contain the right nutrients. That's why a low-calorie diet is not recommended for everyone, including pregnant or breastfeeding women who need enough calories to sustain their growing babies as well as themselves and athletes who need the energy from sufficient calories to perform.
It should be followed with guidance from a professional to ensure all nutritional needs are met. Experts emphasize it is not appropriate for everyone, especially athletes and breastfeeding women. While there isn't one official low-calorie diet, nutrition experts say that you'll want to choose healthy, whole foods that are naturally low in calories for a sustainable eating plan.
You have the freedom to consume your calories whenever it works for you, but you may find that it's easier to stick with a low-calorie plan when you spread your intake over the course of a day.
Low-calorie diets require counting calories. To count calories, you'll need to know how much food you're eating at each meal.
Proponents of low-calorie diets often recommend starting with a kitchen scale and measuring cups to measure out all your servings, at least until you feel comfortable estimating your portions visually. Remember that your beverages may contain calories, so you need to measure and count what you drink.
You'll increase your chances of success if you keep track of all the foods you eat. Keep your food diary in a notebook or with a calorie counter app such as MyFitnessPal or one included with a fitness monitor such as Fitbit.
Food trackers keep a daily log of your calories and also grade your diet for nutritional value. A food diary allows you to realize any habits that could be interfering with weight loss, such as using food for comfort or as a reward.
The following examples of low-calorie menus give you an idea of the kinds and amounts of foods to eat:. Before you start a low-calorie diet, it's always a good idea to get a physical examination, especially if you have any health conditions such as high blood pressure or high cholesterol.
It is also important to acknowledge and get help for any history of disordered eating. Issues can be explored and addressed with a registered dietitian or qualified therapist.
It's also recommended that you measure your body composition and decide on your goals. For example, you can record your waist circumference, and use that as a measure other than weight that can show your progress.
Next, determine your daily calorie need. This step is going to be different for everyone and will even change for you over time. One approach determines how many calories you need each day to maintain your current weight, then reducing that number by to calories.
It's OK to start slowly with just a small reduction in calories. After all, low-calorie diets should be approached as a lifestyle modification—not a quick fix.
If you're over-exuberant in the beginning, you might find the calorie restriction too difficult later on. Since low-calorie diets call for reducing your overall caloric intake, every calorie must count toward your health goals, which can be accomplished by choosing nutrient-dense foods.
Foods with plenty of fiber also help you feel full. Fruits and Vegetables. Most fruits and vegetables give you a lot of bang for your calorie buck by offering fewer calories and more nutrients and fiber. Lean Proteins and Low-Fat Dairy. Lean protein sources such as grilled chicken or fish and low-fat dairy products eliminate extra calories from fat while still giving you the protein your body needs.
Whole Grains. Healthy carbohydrates are not the enemy—your body needs them to function optimally. Choosing whole grains over refined carbohydrates gives you more nutrients and fiber along with your calories. Herbs and Spices. Use them to add flavor to your food without adding calories.
Watch your sodium intake. Refined Carbohydrates. No foods are completely off-limits in a balanced low-calorie diet. But if you use up your daily calorie allotment on simple carbs, you risk missing out on important nutrients —and feeling hungry again quickly.
High-Fat Foods and Sweetened Beverages. While dietary fat is an important nutrient, consuming a lot of oil, butter, sugar, cheese, and fatty cuts of meat is another way to use up your daily caloric intake in a snap. The same goes for sweetened beverages , which can add up to a lot of calories very quickly.
It's OK to use artificial or non-nutritive sweeteners sparingly to reduce your caloric intake; however, nutrition experts recommend focusing on nutritious low-calorie whole foods rather than sugar-free "junk" or processed foods.
Still, you may want to allow yourself to calories each day for a piece of candy, a few chips, or another favorite treat. Just be sure to watch your portions, so you don't inadvertently eat too much.
While there are many benefits to trying a low-calorie diet for weight loss, these eating plans have their drawbacks and may not be suitable for everyone. Review the pros and cons to inform your decision about whether a low-calorie diet plan is the right choice for you.
A low-calorie diet does not rely on specialty foods or dietary supplements. It simply calls for real, whole foods available at any supermarket although you may want to look for low-calorie and low-fat versions of some foods, such as dairy products.
If followed carefully, this diet is generally effective, especially in the short term. Research shows this type of diet can help overweight people lose weight. Long-term maintenance will require a lower-calorie diet than before the weight loss. When your weight goes down, your calorie requirement decreases, and you need to adjust your caloric intake accordingly.
Remember, the goal of a low-calorie diet should be good health. For long-term success, however, this diet requires lifestyle changes and added exercise.
After you lose weight, your body requires fewer calories, so you can't go back to eating the way you did before starting the diet.
For example, a review of 35 studies observed weight loss of 0. Rather than setting an unrealistic goal, aim for slow, consistent weight loss of 1—2 pounds 0. Bumping up physical activity, spending less time sitting, reducing out added sugars and focusing on whole foods should help expedite weight loss and help you stay on track 9 , 10 , Determine your calorie needs, then create a calorie deficit by subtracting calories from your TDEE.
Aim for a slow weight loss of 1—2 pounds 0. Protein is the most filling of the three macronutrients and combining a protein with filling fiber sources, such as non-starchy vegetables, beans or berries, can help prevent overeating.
Research shows that both high-fiber and high-protein diets are effective at promoting fat loss 12 , Whole foods, such as vegetables, fruits, eggs, fish and nuts, should make up the majority of any healthy diet.
Highly processed foods and added sugar should be kept to a minimum in any healthy weight loss plan. For example, if you have a habit of eating ice cream every night after dinner, consider reducing your intake to one serving of ice cream once or twice a week. Fast food, refined carbs and added sugars should be limited when following a nutritious diet for weight loss.
The meals can be adapted to fit any dietary preference, including vegetarians and those eating gluten-free. The following meals are around calories each 14 :. If you know you will be eating at a restaurant, look at the menu beforehand and pick out an option that is both appetizing and nutritious.
A 1,calorie diet should be rich in fresh produce, protein and fiber. While sticking to a 1,calorie diet may certainly spark weight loss, there are several other ways to ensure that you meet your weight loss goals in a healthy, sustainable way.
An easy way to make sure you are staying under your calorie needs is to use a food journal or calorie tracking app. Logging meals, snacks and drinks along with the calories they contain can help you stay on track and reduces the chances of underestimating your calorie consumption.
Although tracking foods is a helpful tool when first starting a meal plan, it can create an unhealthy relationship with food in some people 16 , Focusing on portion control , eating whole foods, practicing mindful eating and getting enough exercise are better ways to keep weight off in the long term 18 , 19 , 20 , Any healthy meal plan should revolve around whole, minimally processed foods.
Eating too much highly processed food and beverages, such as fast food, candy, and soda can increase your chance of developing chronic diseases and obesity Although processed diet and low-fat snacks and meals may seem like a wise choice when trying to lose weight, these foods often contain ingredients like added sugars that can contribute to inflammation and weight gain Whole foods like vegetables, fruits, fish, eggs, poultry, nuts and seeds are packed with nutrients and tend to be more filling than processed foods Basing your meals around whole foods is one of the best ways to promote lasting weight loss or to maintain a healthy body weight.
If you have never exercised, simply going on half-hour walks three times a week is an excellent way to boost activity. Increasing exercise can boost your mood and decrease your risk of chronic diseases, such as heart disease, diabetes and certain cancers While people generally state that they want to lose weight, they often mean that they want to lose fat.
When you adopt a healthy, sustainable weight loss plan that includes plenty of exercise, you should be gaining muscle mass. Though this leads to slower weight loss, increased muscle mass helps your body burn fat Rely less on the scale and try out different methods to track fat loss, such as taking measurements of your thighs, hips, belly, chest and upper arms.
Exericse the right plan and the Low-calorie diet and exercise routine discipline, you can get seriously shredded in just 28 days. At age 62, "Big Bill" Cholesterol control and blood pressure his wisdom to dominate one of the det strength marks. Low-caloris these fit women we're crushing on for inspiration, workout ideas, and motivation. Hunger is a very real obstacle to losing weight. Choosing foods with a low energy density allows you not only to eat more food and feel full for longer, but also consume fewer calories— while still getting all the nutrients you need to maintain and build lean muscle. Energy density is defined as the number of calories in a given food divided by the number of grams. Routiine Clinic offers appointments in Arizona, Holistic anxiety relief and Minnesota die at Mayo Clinic Exercose System locations. The key to weight Low-calorie diet and exercise routine is building new habits that lead to eating better and moving more. Eating better means eating healthy, lower calorie meals. Moving more means adding more physical activity, not just exercise, into your life. Being active is vital to losing weight and keeping if off.
Es ist die lustige Antwort
Von der ebenen Rechnung nichts.