For years now, we have known that dietingespecially severe dietingdecreases BMR. This is the bodys defense mechanism to conserve energy when food supply is reduced. Unfortunately, it tends to undermine the diets effects by enabling the body to get by on fewer calories. For this reason, I believe that severe dieting should be used sparingly, and all dieting should be seen as a temporary measure.
A fascinating concept that has emerged in recent years has been the apparent effect of vigorous exercise in temporarily increasing BMR. A jogger returning from a five-mile run may have a higher BMR. While this effect probably lasts only a few hours, the jogger who runs every day should maintain an increased BMR.
We can see, then, that the sedentary, overweight person who diets severely without exercise decreases his BMR; does not increase calorie expenditure; has an initially rapid rate of weight loss that soon becomes disappointingly slow; and does not enjoy the experience.
On the other hand, the sedentary, overweight person who diets moderately and adopts a slowly progressive exercise program tends to increase his BMR; increases calorie expenditure; has a moderate rate of weight loss that does not slow down after a few weeks; and often enjoys the experience.
In addition to facilitating weight loss and continued weight control, regular exercise has many other features to recommend it. While weight loss by dieting alone results in some loss of muscle as well as fat, weight loss by exercise and moderate dieting leads to an increased proportion of muscle mass. The regular exerciser has good heart function too. He is physically fit and can perform better
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