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The first 10 steps to losing weight
2. Get off the couch and move around
It’s probably no surprise that combining exercise with a diet produces more health and weight benefits than merely dieting.
A study by scientists at the University of Mexico Health Sciences Center and the New Mexico Veterans Affairs (VA) Health Care System in Albuquerque shows that a combination of diet-induced weight loss and frequent exercise almost doubles the improvement in insulin sensitivity compared with dieting alone.
“This suggests a distinct complementary effect of exercise on diet-induced weight loss,” says Matthew Bouchonville, M.D., who took part in the study.
This research demonstrated that losing weight by diet alone led to improvements in blood pressure and C-reactive protein (a sign of inflammation in the body). Combining a weight-loss diet with exercise also improved glucose and insulin response to an oral glucose tolerance test (levels of insulin and glucose trended over several time points after the sugar intake), waist circumference, abdominal visceral (deep belly) fat, triglycerides and adiponectin. Adiponectin is a protein produced in fat cells that improves insulin sensitivity.
