Why not just Diet?

One of the worst assaults on our bodies has been the self-imposed low-calorie diet. This has never seemed to be a very good idea, and recent research supports the notion that such diets can be harmful as well as ineffective.
The body's survival response to low-calorie diets is to lower metabolic rate in order to burn fewer calories and minimize weight loss. One study of over-weight women on low-calorie diets found these women burned 350 fewer calories per day than when they were eating more normal amounts of food.
The slowed metabolic rate seen on very- low-calorie diets does not stop when a person begins to eat more normally. In fact, metabolism remains lower so weight maybe regained quickly. This, too, is a survival mechanism allowing rapid weight gain following starvation.
Unfortunately, all too many of us repeat this cycle of weight loss and weight gain. The long-term health effects are unknown, but animal studies suggest this yo-yo pattern makes each attempt to lose weight more difficult. With each diet cycle, weight is lost more slowly and regained more quickly.
Another problem with very-low-calorie diets is that weight loss is not all fat, but includes a substantial loss in lean mass, which includes muscle tissue. Exercise helps reduce this lean tissue loss. The combination of exercise and moderate calorie reduction is best for minimizing lean tissue loss during weight loss.
There are other health reasons to shy away from low-calorie diets if you are trying to lose weight. Recent research has linked very-low-calorie diets and the resulting overall low daily nutrient in-takes to the development of both coronary heart disease and osteoporosis in women. The reasons for this relationship are not known, but at this point it seems sensible to take a more moderate approach to cutting back on calories to lose weight.
Current recommendations for safe and effective weight loss from the American Dietetic Association suggest adults go no lower than 10 calories per pound of present body weight. For example, a 150-pound person should not eat fewer than 1,500 calories per day on a weight loss program; a 125-pound person no fewer than 1,250 calories per day. This is a change from the 1,200-calorie diet which is traditionally given to women wanting to lose weight. Using the 10-calories-per-pound guide will produce a gradual weight loss. Weight lost gradually is less likely to be gained back.

Go here to get more information on how to design the perfect diet for you and your body type.

This site will also give you animated exercises for dieting that are easy to do at home or at work, don't need any fancy equipment, and will make your diet much more effective.