Is this the winning formula you need for weight loss results?
Researchers have busted the myth that cardio exercise is essential for weight loss – but it comes with an important caveat.
Are you trying to lose weight but loathe cardio exercise?
New research suggests strength training coupled with calorie-cutting is a better alternative.
Research from the Exercise Medicine Research Institute at Edith Cowan University has challenged the long-held belief that aerobic exercise is the key to burning calories.
Lead researcher Pedro Lopez says this research offers a new perspective on exercise for weight loss.
“This paper shows that we can use resistance training and achieve meaningful effects with a diet based on caloric reduction,” he says.
The team at EMRI compared strength training with and without calorie deficits and found the best weight-loss results were achieved when the two practices were combined.
“If you want to lose weight, you have to reduce your calorie intake,” Pedro says.
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Resistance training promotes sustainable weight loss
Fitness Coach and Founder of Femme Force, Mollie Zacharchuk recommends strength training for people with weight loss goals.
“I highly recommend resistance training for someone who wants to lose weight and maintain it,” Mollie says.
“Resistance training is the most sustainable and healthy style of training as you can build lean muscle mass which will increase your metabolism.”
For strength training beginners, Mollie recommends learning the basics like squats, deadlifts and bench presses.
“You only need to do resistance training three to five days in the gym,” Mollie says.
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How diet assists effective strength training
Dietitian Dr Stephanie Pirotta says healthy dietary measures can complement a resistance-style exercise program.
“We need to eat enough protein and carbohydrates to ensure there is enough energy to fuel our daily activities… particularly when resistance training,” Dr Pirotta says.
This means substituting foods that have minimal nutritional value with natural proteins and fats.
“Best to go for full-fat yoghurts, cheese and milk,” Dr Pirotta says.
On that same note, “include healthy fats in your diet such as nuts, seeds, avocado, olive oil, olives and eggs to make you feel fuller for longer,” she says.
While the EMRI study found best weight loss results were achieved when strength training was combined with fewer calories, Dr Pirotta says the focus shouldn’t solely be on calorie deficit but on getting adequate nutrients to support overall health and wellbeing.
“To promote a healthy relationship with food, we aim to focus on the quality,” she says.
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Healthy diet tips for weight loss
Dr Pirotta recommends these simple, diet-related tips to accompany a strength-training exercise program.
Include protein in every meal
Proteins are digested slower than carbohydrates and provide some fat, which helps us feel full.
Increase fibre intake
Fibre foods provide volume to meals and are harder for the stomach to break down, keeping you fuller for longer whilst also being a lower energy food.
Eat smaller, more frequent meals
This helps promote stable blood sugar levels, which helps reduce sugar cravings or getting overly hungry.
Drink water with and between meals
This will ensure you are well hydrated and not mixing up a thirst with hunger signals.
Have breakfast each day
Avoiding eating earlier in the day can lead to lower blood sugar levels, triggering cravings for high fat/sugar foods and never-ending hunger.
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By Tia Haralabakos
