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Fat Loss Depends on Energy Deficit Only, Independently of the Method for Weight Loss
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Fat Loss Depends on Energy Deficit Only, Independently of the Method for Weight Loss

The ''not so surprising'' truth about weight loss proven beyond all doubt, that nobody wants to hear.

Danny James's avatar
Danny James
Nov 25, 2024
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Strength Science
Strength Science
Fat Loss Depends on Energy Deficit Only, Independently of the Method for Weight Loss
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Fit woman wearing light blue shirt and black leggings measuring her waistline with a tape-measure in front of a mirror in a bright room.
Image created by Author using Midjourney

This study investigated the impact of two fat reduction strategies—diet alone versus diet combined with aerobic exercise—on body composition, lipid profiles, and cardiorespiratory fitness in non-obese or moderately obese women (PMID: 18025815).

Key Points

Background

  • The research aimed to compare the effects of two isocaloric fat reduction programs with an equal energy deficit on various health parameters.

Methods

  • Participants: 20 non- or moderately obese women (average BMI 24.32) aged approximately 27 years.

  • Intervention: 8 weeks of a mild hypocaloric diet.

  • Groups:

    • Diet Alone (D): Energy deficit of approximately 2,095 kJ/day.

    • Diet + Exercise (DE): Energy deficit of approximately 1,420 kJ/day from diet plus three 60-minute aerobic sessions per week at 60% VO2 max, totalling about 5,866 kJ/week from exercise.

  • Measurements: Body mass and fat, lipid profile (total cholesterol, HDL-C, LDL-C, triglycerides), lactate levels during submaximal exertion (100 W), heart rate during exertion, and maximum exercise performance were assessed before and after the intervention.

Results

  • Both groups experienced significant reductions in body mass and body fat:

    • Diet Alone (D): Decrease of 1.95 kg (1.47%).

    • Diet + Exercise (DE): Decrease of 2.23 kg (1.59%).

  • No significant differences were found between the groups regarding body composition changes.

  • Lipid profiles showed no significant changes across both groups.

  • Lactate levels during submaximal exertion decreased significantly in the DE group (-0.8 mmol/l) but increased in the D group (+0.4 mmol/l).

  • Maximum exercise performance improved significantly in the DE group (+12.2 W) but did not change in the D group.


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