Change diet, exercise habits at same time for best results, study says
Most people know that the way to stay healthy is to exercise and eat right, but millions of Americans struggle to meet those goals, or even decide which to change first.
Now, researchers at the Stanford University School of Medicine have discovered that focusing on changing exercise and diet at the same time gives a bigger boost than tackling them sequentially. They also found that focusing on changing diet first — an approach that many weight-loss programs advocate — may actually interfere with establishing a consistent exercise routine.
Their findings were published online April 21in the Annals of Behavioral Medicine.
“It may be particularly useful to start both at the same time,” said Abby King, PhD, lead author of the study and a professor of health research and policy and of medicine. “If you need to start with one, consider starting with physical activity first.”
The few published studies on how to introduce more than one shift in healthy habits report conflicting findings — and few have looked at exercise and dietary change together. In examining the issue, the researchers also wanted to study people who specifically complained that the demands of their schedules didn’t give them enough time to make healthy dietary and exercise choices. The reasoning was that if successful programs could be developed for these time-strapped individuals, they would likely work for others, as well.
Researchers split 200 initially inactive participants, ages 45 and older and with suboptimal diets, into four different groups. Each group received a different kind of telephone coaching. The first group learned to make changes to diet and exercise at the same time. The second group learned to make dietary changes first and didn’t try changing their exercise habits until a few months later. The third group reversed that order and learned to change exercise habits before adding healthy dietary advice. The fourth group, for comparison, did not make any dietary or exercise changes, but was taught stress-management techniques. Researchers tracked participants’ progress in all four groups for a year.