Did you know well established research shows that exercise, if not combined with a very low calorie or low calorie diet, is useless on its own for weight loss? Although we are generally told exercise to lose weight, it is important to realize that exercise has a stimulating effect on appetite thereby compensating for any weight loss through exercise by making you consume a bit more calories. Exercise also tends to build heavier muscle tissue so you would maintain your weight with exercise but necessarily lose weight unless you are on a very restricted diet at the same time!

1. w8md medical weight loss centers of America’s
8 things you did not
know about diet &
weight loss!
Prab R. Tumpati, MD

2. Amount of calories in pound
of fat
❖
3500!
❖
Is the amount of calories
❖
in one pound of body fat!
❖

3. How many miles to walk to lose 1
pound?
❖
18 mile
❖
Is the distance to walk to lose 1 pound of weight!

4. A can of soda and walking
❖
1 glass (can) of soda = 30 mins of walking

5. -150 cal = 20 lbs/year
Reducing your calorie intake by 150 calories a day is equivalent to
approximately 10 pounds in 6 months and 20 pounds in 1 year.

6. One cookie =10 mins of
walking
One small chocolate chip cookie (50 calories) is equival to walking briskly for
10 minutes.

7. Small cookie and big cookie
• Difference between a large chocolate chip cookie and a small chocolate
chip cookie could be about 40 minutes of raking leaves (200 calories).

8. One donut - one hour of
walking
One hour of walking at a moderate pace (20 min/mile) uses about the same
amount of energy that is in one jelly filled doughnut (300 calories).

9. Double burger etc. = 2.5
hours
A double cheeseburger with extra-large fries and a 24 oz. soft drink is equal to
running 2½ hours at a 10 min/mile pace (1500 calories).

10. 40% are crouch potatoes
40% of adults in the United States do not participate in any leisure-time
physical activity.

11. Exercise alone is useless for
weight loss
❖
Studies have shown that exercise
❖
helps maintain weight but to lose
❖
weight, it is the VERY LOW
❖
CALORIE DIET or LOW CALORIE
❖
DIET that does the trick with or
❖
without exercise

12. Time Article on Exercise
❖
The fact that exercise alone is useless is well reported
both in lay press and scientific community.
❖
Here is an article by time titled “
why exercise won't make you thin”
❖
Bally’s fitness admits that
exercise alone is not enough for weight loss on their
website.

13. How can W8MD Medical
Weight Loss Centers help?
help?
❖
Do not confuse healthy eating or living with weight loss!
❖
In order to lose weight, you need a
partnership with a trained weight loss physician to do
VERY-LOW-CALORIE-DIET with or without other
measures such as medications for appetite suppression,
exercise etc. for effective weight loss.
❖
Check out our 52 weeks of weight loss and wellness videos
on You Tube
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