Not just how much, but where When assessing your cardiovascular risk, consider body fat distribution patterns as well as total body fat. A person who carries most of her excess weight around her middle has a greater risk than someone who's heavier in the hips and thighs. Measure the waist circumference at the narrowest spot between the ribs and hips, then the hip circumference at the widest point. A woman whose WHR is greater than 0.8 has a substantial risk of hypertension, stroke, and diabetes. Although we often blame increased calorie intake for weight gain, too little exercise is probably a more significant culprit.
Less exercise is associated with increased body weight and regional fat.
Conversely, more exercise increases metabolism and total energy expenditure, produces favorable lipoprotein changes, and reduces fat while preserving lean body tissue. We've also learned that dietary restriction alone can have a negative effect on weight loss efforts. People who simply restrict calories may lose weight initially but are more likely to regain it quickly when they resume their normal eating habits. In comparison, exercise alone produces smaller weight losses but better maintenance. The key to losing weight and keeping it off is a combination of calorie restriction and exercise.