Lose weight, save muscle
As you start planning you post-holiday weight loss efforts, here's something to keep in mind: research says exercise may be a better approach than calorie-cutting.
A team at St. Louis University recruited 34 overweight people between the ages of 50 and 60. For one year, half the group restricted their daily caloric intake by 16 to 20 percent, while the other half did enough exercise each day to burn 16 to 20 percent of their daily calories.
In the end, both groups lost weight - on average, about 10 percent of their baseline body weight. But the researchers found that the calorie-cutting group lost muscle mass in the process. Muscle mass is particularly important in older people, as it helps maintain strength and balance. Plus, muscle burns more calories than fat, so higher muscle mass boosts your metabolism. When you include strength training two to three times a week as part of your exercise routine, you're much more likely to retain or even increase lean muscle mass as you lose those extra pounds. Initially the pounds may come off more slowly, since you'll be adding muscle mass. But don't worry, it's healthy weight and you'll end up ahead in the long run.
Of course, the best way to lose weight and stay strong is to combine diet and exercise. Remember that when the season of New Year's resolutions comes around.
