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Exercise to lose weight of the worst assaults on our bodies has been the self-imposed low-calorie diet. This has never seemed to be a very good idea, and recent research supports the notion that such diets can be harmful as well as ineffective.

The body's survival response to low-calorie diets is to lower metabolic rate in order to burn fewer calories and minimize weight loss. One study of over-weight women on low-calorie diets found these women burned 350 fewer calories per day than when they were eating more normal amounts of food.

The slowed metabolic rate seen on very- low-calorie diets does not stop when a person begins to eat more normally. In fact, metabolism remains lower so weight maybe regained quickly. Exercise to lose weight, too, is a survival mechanism allowing rapid weight gain following starvation.

Unfortunately, all too many of us repeat this cycle of weight loss and weight gain. The long-term health effects are unknown, but animal studies suggest this yo-yo pattern makes each attempt to Exercise weight loss weight more difficult. With each diet cycle, weight is lost more slowly and regained more quickly.

Another problem with very-low-calorie diets is that weight loss is not all fat, but includes a substantial loss in lean mass, which includes muscle tissue. Exercise helps reduce this lean tissue loss. The combination of exercise and moderate calorie reduction is best for minimizing lean tissue loss during weight loss.

There are other health reasons to shy away from low-calorie diets if you are trying to lose weight. Recent research has linked very-low-calorie diets and the resulting overall low daily nutrient in-takes to the development of both coronary heart disease and osteoporosis in women. Exercise weight loss reasons for this relationship are not known, but at this point it seems sensible to take a more moderate approach to cutting back on calories to lose weight.

Current recommendations for safe and effective weight loss from the American Dietetic Association suggest adults go no lower than 10 calories per pound of present body weight. For example, a 150-pound person should not eat fewer than 1,500 calories per day on a weight loss program; a 125-pound person no fewer than 1,250 calories per day. This is a change

The healthiest way to lose weight is neither crash diets nor bursts of exercise. The body likes slow changes in terms of food and exercise.

For example, someone who has not exercised for years should not rush into running miles a day or pounding Exercise weight loss treadmill. Not only will the struggle to do so leave you feeling disheartened and demotivated, you're also far more likely to injure yourself and set your fitness levels back further.

The same goes for people who suddenly start starving themselves. Diets that severely restrict calories or the types of food 'allowed' can lead you to be deficient in the nutrients and vitamins that your body needs.