Is it worth it to buy organic...

...only if you want to improve your health! Here is a list of must-buy organics!

The new Dirty Dozen: 12 foods to eat organic and avoid pesticide residue
Fruits and veggies are an essential part of a healthy diet, but many conventional varieties contain pesticide residues.

And not all the pesticides used to kill bugs, grubs, or fungus on the farm washes off under the tap at home. Government tests show which fruits and vegetables, prepared typically at home, still have a pesticide residue.

You can reduce your exposure to pesticides by as much as 80% if you avoiding the most contaminated foods in the grocery store.

To do so, you need the latest info from the why the Environmental Working Group's "Dirty Dozen" list of foods most likely to have high pesticide residues. Since 1995, the organization has taken the government data and identified which type of produce has the most chemicals.

This year, celery takes the number one spot and both blueberries and spinach make an appearance (displacing lettuce and pears).

The best way to avoid pesticide residue on foods is to buy organic produce -- USDA rules prohibit the use of pesticides on any crop with the certified organic label.

Here's a closer look at the 2010 Dirty Dozen:

1. Celery
Celery has no protective skin, which makes it almost impossible to wash off the chemicals (64 of them!) that are used on crops. Buy organic celery, or choose alternatives like broccoli, radishes, and onions.

2. Peaches
Multiple pesticides (as many as 62 of them) are regularly applied to these delicately skinned fruits in conventional orchards. Can't find organic? Safer alternatives include watermelon, tangerines, oranges, and grapefruit.

3. Strawberries
If you buy strawberries, especially out of season, they're most likely imported from countries that have less-stringent regulations for pesticide use. 59 pesticides have been detected in residue on strawberries. Can't find organic? Safer alternatives include kiwi and pineapples.

4. Apples
Like peaches, apples are typically grown with poisons to kill a variety of pests, from fungi to insects. Tests have found 42 different pesticides as residue on apples. Scrubbing and peeling doesn't eliminate chemical residue completely, so it's best to buy organic when it comes to apples. Peeling a fruit or vegetable also strips away many of their beneficial nutrients. Can't find organic? Safer alternatives include watermelon, bananas, and tangerines.

5. Blueberries
New on the Dirty Dozen list in 2010, blueberries are treated with as many as 52 pesticides, making them one of the dirtiest berries on the market.

6. Nectarines
With 33 different types of pesticides found on nectarines, they rank up there with apples and peaches among the dirtiest tree fruit. Can't find organic? Safer alternatives include, watermelon, papaya, and mango.

7. Bell peppers
Peppers have thin skins that don't offer much of a barrier to pesticides. They're often heavily sprayed with insecticides. (Tests have found 49 different pesticides on sweet bell peppers.) Can't find organic? Safer alternatives include green peas, broccoli, and cabbage.

8. Spinach
New on the list for 2010, spinach can be laced with as many as 48 different pesticides, making it one of the most contaminated green leafy vegetable.

9. Kale
Traditionally, kale is known as a hardier vegetable that rarely suffers from pests and disease, but it was found to have high amounts of pesticide residue when tested this year. Can't find organic? Safer alternatives include cabbage, asparagus, and broccoli.

10. Cherries
Even locally grown cherries are not necessarily safe. In fact, in one survey in recent years, cherries grown in the U.S. were found to have three times more pesticide residue then imported cherries. Government testing has found 42 different pesticides on cherries. Can't find organic? Safer alternatives include raspberries and cranberries.

11. Potatoes
America's popular spud reappears on the 2010 Dirty Dozen list, after a year hiatus. America's favorite vegetable can be laced with as many as 37 different pesticides. Can't find organic? Safer alternatives include eggplant, cabbage, and earthy mushrooms.

12. Grapes
Imported grapes run a much greater risk of contamination than those grown domestically. Only imported grapes make the 2010 Dirty Dozen list. Vineyards can be sprayed with different pesticides during different growth periods of the grape, and no amount of washing or peeling will eliminate contamination because of the grape's thin skin. Remember, wine is made from grapes, which testing shows can harbor as many as 34 different pesticides. Can't find organic? Safer alternatives include kiwi and raspberries.

self myofascial release

BENEFITS OF SELF-MYOFASCIAL RELEASE

presented by Gina Jankowski

• Correct muscle and energy imbalances
• Increase core and total strength
• Increase muscle tone and muscle density
• Increase bone density
• Increase joint range of motion
• Decrease muscle soreness & relieve joint stress
• Decrease muscle tension
• Increase flexibility
• Increase neuromuscular efficiency
• Maintain normal functional muscular length
• Reduce cellulite
• Reduce stretch marks
• Increase energy expenditure i.e. Burn calories
• Reduce stress
• Remove toxins within soft tissue
• Decrease scar tissue
• Become more proactive with own health and wellbeing
• Learn to understand your body better

GENERAL GUIDELINES
1. The he alth and fitness professional should be proficient in these techniques prior to client instruction.
2. Hold each position 1-2 minutes for each side (when applicable).
3. If pain is reported, stop rolling and REST on the painful areas for 30-45 seconds.
§ Continuing to roll when pain is present activates the muscle spindles, causing increased tightness and pain.
§ Resting 30-45 seconds on painful areas will stimulate the GTO and autogenically inhibit the muscle spindles; reducing muscular tension and will help regulate fascial receptors.
4. Maintain proper Draw-In Position, which provides stability to the lumbo-pelvic-hip complex during rolling.
5. Clients can perform SMFR Program 1-2 x daily.

SUMMARY
The SMFR Program can help your clients reach their health and fitness goals. Simply by using their own body weight on the rollers, they’ll be reducing pain and tension, and restoring normal muscle length and balance. Optimum muscle balance helps to provide optimum joint motion leading to optimum performance.

WHO SMR IS NOT FOR:
Those with circulatory problems and chronic pain diseases (*e.g. fibromyalgia, rheumatic fever, hypertensive disease) should NOT use foam rollers.

Videos:

http://www.youtube.com/watch?v=OCIHZsESxOU

http://www.youtube.com/watch?v=76efutQxISk

References:

<http://www.performbetter.com/catalog/matriarch/MultiPiecePage.asp_Q_PageID_E_91_A_PageName_E_ArticleMyofacialRelease>

<http://www.180degrees.com.au/page/self_myofascial_release_therapy.html>

<http://en.wikipedia.org/wiki/List_of_ICD-9_codes_390-459:_Disease_of_the_circulatory

_system>

Stretching- The Basic Info.

When to Stretch - Why Experts Recommend Athletes Stretch After Exercise

Research finds that it's better to stretch after exercise and warm up before

Recommendations to stretch or not stretch change from year to year and from expert to expert.

Stretching has been promoted for years as an essential part of a fitness program as a way to decrease

the risk of injury, prevent soreness and improve performance. While researchers continue to look at

the benefits and pitfalls of stretching, there is still limited (and conflicting) evidence to sort out these opinions.

Stretching and Muscle Soreness

Some research suggests that stretching doesn't prevent muscle soreness after exercise. Researchers Robert Herbert, Ph.D., and Marcos de Noronha, Ph.D. of the University of Sydney conducted a systematic review and meta-analysis of 10 previously published studies of stretching either before or after athletic activity. They concluded that stretching before exercise doesn't prevent post-exercise muscle soreness. They also found little support for the theory that stretching immediately before exercise can prevent either overuse or acute sports injuries.

Stretching and Performance

Research physiologists at Nebraska Wesleyan University made the headlines in 2009 when theypublished study results indicating that more flexible runners had lower running economy (how efficiently they use oxygen) than runners with tight hamstrings. Consequently, those runners were faster than the 'flexible' runners. Yes, it was a very small study, and yes, they only measured sit and reach scores. But the results were still a bit surprising and brought more attention to the question: To should or not to stretch ?

Warm up vs. Stretching

Much of this confusion comes from a misinterpretation of research on warm up. These studies found that warming by itself has no effect on range of motion, but that when the warm up is followed by stretching there is an increase in range of motion. Many people misinterpreted this finding to mean that stretching before exercise prevents injuries, even though the clinical research suggests otherwise. A better interpretation is that warm up prevents injury, whereas stretching has no effect on injury.

If injury prevention is the primary objective the evidence suggests that athletes should limit the stretching before exercise and increase the warm up time.

Studies do support that range of motion can be increased by a single fifteen to thirty second stretch for each muscle group per day. However, some people require a longer duration or more repetitions. Research also supports the idea that the optimal duration and frequency for stretching may vary by muscle group.

The long-term effects of stretching on range of motion show that after six weeks, those who stretch for 30 seconds per muscle each day increased their range of motion much more than those who stretched 15 seconds per muscle each day. No additional increase was seen in the group that stretched for 60 seconds. Another 6 week study conducted found that one hamstring stretch of 30 seconds each day produced the same results as three stretches of 30 seconds.

These studies support the use of thirty second stretches as part of general conditioning to improve range of motion.

Is Flexibility Overrated?

When sorting out all the research on stretching and flexibility for athletes, it's important to remember that the goal of stretching is to develop and maintain an appropriate range of motion around specific joints. It's also important to realize that stretching (or releasing) tight muscles should go hand in hand with strengthening the weak muscles.

I'm sure we'll continue to see headlines for and against stretching, but if you choose to stretch, it may be best to customize your routine to fit your needs. Assess your body and your sport and make sure you stretch (and strengthen) in order to reduce muscle imbalances.

How To Stretch

After exercise, cool down and hold a given stretch only until you feel a slight pulling in the muscle, but no pain. As you hold the stretch the muscle will relax. As you feel less tension you can increase the stretch again until you feel the same slight pull. Hold this position until you feel no further increase.

If you do not seem to gain any range of motion using the above technique, you may consider holding the stretch longer (up to 60 seconds).

What Stretch is Best?
In general, Proprioceptive Neuromuscular Facilitation (PNF) stretching has resulted in greater increases in range of motion compared with static or ballistic stretching, though some results have not been statistically significant.

Static stretches are a bit easier to do and appear to have good results. Studies indicate that continuous stretching without rest may be better than cyclic stretching (applying a stretch, relaxing, and reapplying the stretch), however some research shows no difference.

Most experts believe ballistic, or bouncing during a stretch, is dangerous because the muscle may reflexively contract if restretched quickly following a short relaxation period. Such eccentric contractions are believed to increase the risk of injury.

In addition to improving range of motion, stretching is extremely relaxing and most athletes use stretching exercises to maintain a balance in body mechanics. But one of the biggest benefits of stretching may be something the research can't quantify: it just feels good.

_Source

_{Herbert RD, de Noronha M. Stretching to prevent or reduce muscle soreness after exercise. Cochrane Database of Systematic Reviews 2007, Issue 4.}

_{Andersen, J. C. Stretching Before and After Exercise: Effect on Muscle Soreness and Injury Risk. Journal of Athletic Training 40(2005): 218-220}

_{Witvrouw, Erik, Nele Mahieu, Lieven Danneels, and Peter McNair. Stretching and Injury Prevention An Obscure Relationship. Sports Medicine 34.7(2004): 443-449}

_{Ian Shrier MD, PhD and Kav Gossal MD. The Myths and Truths of Stretching: Individualized Recommendations for Healthy Muscles, The Physician and Sportsmedicine, VOL 28, #8, August 2000.}

_{Trehearn TL, Buresh RJ.. Sit-and-reach flexibility and running economy of men and women collegiate distance runners. J Strength Cond Res. 2009 Jan;23(1):158-62.}

Are chemicals making us fat?!?!?!

Obesogens are chemical compounds foreign to the body that are hypothesized to disrupt normal development or homeostasis of metabolismof lipids ultimately resulting in obesity.^[1][2] Obesogens may be functionally defined as chemicals that inappropriately alter lipid homeostasis and fat storage, change metabolic setpoints, disrupt energy balance or modify the regulation of appetite and satiety to promote fat accumulation and obesity.^[3]

There are many proposed mechanisms through which obesogens can act, including alterations in the action of metabolic sensors; dysregulation of sex steroid synthesis, action or breakdown; changes in the central integration of energy balance including the regulation of appetite and satiety; and reprogramming metabolic setpoints.^[4][5] Some of these proposed pathways include inappropriate modulation ofnuclear receptor function; therefore, these compounds are classified as endocrine disrupting chemicals.^[6] Several examples of substances that could be classified as obesogens include tributyltin, bisphenol A, diethylhexylphthalate, and perfluorooctanoate. Emerging evidence from laboratories around the world suggests that other chemicals will be confirmed as falling under this proposed classification in the near future.

The term obesogen was coined by Bruce Blumberg of the University of California, Irvine.^[7] The topic of this proposed class of chemical compounds and how to counteract their effects is explored at length in the book The New American Diet.

There’s a new group of secret saboteurs in the war against weight gain. They’re called obesogens, and they are all around us. Here’s how to track down the enemies to win the battle of the bulge.

We blame weight gain on eating too many burgers and burning too little fat, (while these may be factors), but scientists are discovering that chemicals we’re exposed to everyday could be a big part of the obesity epidemic. Called obesogens, or endocrine disruptors, these natural and man-made chemicals work by altering the regulatory system that controls your weight—increasing the fat cells you have, decreasing the calories you burn, and even altering the way your body manages hunger.

It’s time to fight back. The White House's task force on childhood obesity is tackling obesogens and the Environmental Protection Agency has pumped $20 million into studying them. Here’s what you need to know to wage your own battle on the home front.

How they work

By mimicking the actions of naturally occurring hormones in our bodies or preventing the hormones we produce from acting correctly, endocrine disruptors can:

• Encourage the body to store fat and re-program cells to become fat cells.
• Prompt the liver to become insulin resistant, which makes the pancreas pump out more insulin that turns energy into fat all over the body.
• Prevent leptin (a hormone that reduces appetite) from being released from your fat cells to tell your body you are full.

Where you find them

The short answer: everywhere, particularly because high fructose corn syrup, which can be found in every kind of food, from sodas to yogurt to pretzels, is an obesogen. The ubiquitous, viscous sweet stuff makes your liver insulin resistant and tampers with leptin to increase your hunger, setting up a vicious cycle where you crave more food that is then more easily turned into fat.

Other common places to find obesogens:

• In your faucets: Pesticides seep deep into the soil and find their way to the water table and into your tap water. The main obesogen in tap water is atrazine. Banned in Europe, but found around the United States, atrazine slows thyroid hormone metabolism. Another culprit found in tap water, tributylin, a fungicide painted on the bottoms of boats, stimulates fat cell production.
• Cans and water bottles: Bisphenol-A (BPA), a synthetic estrogen used to make plastics hard which has been banned from baby bottles, but is still present in many other plastics (especially sports water bottles) and the lining of most cans, has been shown to increase insulin resistance in animal studies.
• Nonstick pans and microwave popcorn: Animal studies have shown that early exposure to a chemical used to make items non-stick – Perfluorooctanoic acid (PFOA) – leads to obesity in later life. It also is known to affect thyroid glands, which are important regulators of hormones that control weight. Found mainly in products like Teflon pans, it’s also hidden in microwave popcorn bags and pizza boxes.
• Shower curtains and air fresheners: Phthalates, chemicals found in vinyl products such as shower curtains and fragrance products such as air fresheners, may lower testosterone and metabolism levels, causing you to gain weight and lose muscle mass. They’re also found in vinyl flooring and industrial-grade plastic wrap used to shrink wrap meat in the grocery store.

• How to avoid obesogens:

  • Buy wild fish (such as salmon, which is packed with heart-healthy omega-3 fatty acids) and meat products that are hormone- and antibiotic free.
  • Install a granular activated carbon filter on your faucet to filter out chemicals such as atrazine.
  • Use aluminum water bottles or those that are BPA-free.
  • Steer clear of plastics with the number 3 or 7 on the bottom, which may leach BPA. Instead look for the numbers 1, 2, 4, 5, and 6, which are unlikely to contain BPA.
  • Keep water bottles cool (warm temperatures increase BPA leaching) and never microwave plastic.
  • Eat fewer canned foods. Opt for frozen or fresh instead. Tuna can be found in pouches that do not contain BPA.
  • Get rid of your non-stick pans if possible. If you must use a Teflon pan, never use a metal implement on it that can scratch the surface and release the chemicals inside, and throw away any scratched non-stick pans.
  • Buy meats straight from the butcher counter (instead of pre-packaged) and ask that they wrap them in brown paper.
  • Skip the air fresheners, open the windows, and try a vase of dried lavender instead.

What is a BMR you ask? Learn about your BMR here...

Basal Metabolic Rate - BMR

Your basal metabolic rate, or BMR, is the minimum calorific requirement needed just to sustain life and maintain composition (muscle weight, fat weight, water weight, etc) in a resting individual.

It can be looked at as being the amount of energy (measured in calories) expended by the body to remain in bed asleep all day!

BMR can be responsible for burning up to 70% of the total calories expended, but this figure varies due to different factors (see below). Calories are burned by bodily processes such as respiration, the pumping of blood around the body and maintenance of body temperature and nutrition. Obviously the body will burn more calories on top of those burned due to BMR through daily activities, complicated ones such as exercise, breastfeeding, playing & housework to simple ones, like going from the bed to the bathroom, walking to the fridge and letting the dog out – everything we do requires calories (fuel) .

BMR is the largest factor in determining overall metabolic rate and how many calories you need to maintain, lose or gain weight. BMR is determined by a combination of genetic and environmental factors, as follows:

• Genetics. Some people are born with faster metabolisms; some with slower metabolisms.
• Gender. Men have a greater muscle mass and a lower body fat percentage. This means they have a higher basal metabolic rate.
• Age. BMR reduces with age. After 20 years, it drops about 2 per cent, per decade.
• Weight. The heavier your weight, the higher your BMR. Example: the metabolic rate of obese women is 25 percent higher than the metabolic rate of thin women.
• Body Surface Area. This is a reflection of your height and weight. The greater your Body Surface Area factor, the higher your BMR. Tall, thin people have higher BMRs. If you compare a tall person with a short person of equal weight, then if they both follow a diet calorie-controlled to maintain the weight of the taller person, the shorter person may gain up to 15 pounds in a year.
• Body Fat Percentage. The lower your body fat percentage, the higher your BMR. The lower body fat percentage in the male body is one reason why men generally have a 10-15% faster BMR than women.
• Diet. Starvation or serious abrupt calorie-reduction can dramatically reduce BMR by up to 30 percent. Restrictive low-calorie weight loss diets may cause your BMR to drop as much as 20%.
• Body Temperature/Health. For every increase of 0.5C in internal temperature of the body, the BMR increases by about 7 percent. The chemical reactions in the body actually occur more quickly at higher temperatures. So a patient with a fever of 42C (about 4C above normal) would have an increase of about 50 percent in BMR. (That is why steam rooms but more so, saunas, can cause immediate weight reduction)
• External temperature. Temperature outside the body also affects basal metabolic rate. Exposure to cold temperature causes an increase in the BMR, so as to create the extra heat needed to maintain the body's internal temperature. A short exposure to hot temperature has little effect on the body's metabolism as it is compensated mainly by increased heat loss. But prolonged exposure to heat can raise BMR.
• Glands. Thyroxin (produced by the thyroid gland) is a key BMR-regulator which speeds up the metabolic activity of the body. The more thyroxin produced, the higher the BMR. If too much thyroxin is produced (a condition known as thyrotoxicosis) BMR can actually double. If too little thyroxin is produced (myxoedema) BMR may shrink to 30-40 percent of normal. Like thyroxin, adrenaline also increases the BMR but to a lesser extent.
• Exercise. Physical exercise not only influences body weight by burning calories, it also helps raise your BMR by building extra lean tissue. (Lean tissue is more metabolically demanding than fat tissue.) So you burn more calories even when sleeping.

**Short Term Factors Affecting BMR
Illnesses such as a fever, high levels of stress hormones in the body and either an increase or decrease in the environmental temperature will result in an increase in BMR. Fasting, starving or malnutrition all result in a lowering of BMR. This lowering of BMR can be one side effect of following a diet and nothing else. Solely dieting , i.e. reducing the amount of calories the body takes on, will not be as affective as dieting and exercise combined.

The Harris-Benedict formula (BMR based on total body weight)
The Harris Benedict equation is a calorie formula using the factors of height, weight, age, and sex to determine YOUR basal metabolic rate (BMR). This makes it more accurate than determining calorie needs based on total bodyweight alone. The only variable it does not take into consideration is lean body mass. Therefore, this equation will be very accurate in all but the extremely muscular (will underestimate caloric needs) and the extremely overfat (will overestimate caloric needs).

Men: BMR = 66 + (13.7 X wt in kg) + (5 X ht in cm) - (6.8 X age in years)

Women: BMR = 655 + 9.6 X wt in kg) + (1.8 X ht in cm) - (4.7 X age in years)

Note: 1 inch = 2.54 cm.
1 kilogram = 2.2 lbs.

Once you determine your BMR number, choose an accurate “normal” activity level for yourself and multiply as follows for your final BMR:

Activity Multiplier
Sedentary = BMR X 1.2 (little or no exercise, desk job)
Lightly active = BMR X 1.375 (light exercise/sports 1-3 days/wk)
Mod. active = BMR X 1.55 (moderate exercise/sports 3-5 days/wk)
Very active = BMR X 1.725 (hard exercise/sports 6-7 days/wk)
Extr. active = BMR X 1.9 (hard daily exercise/sports & physical job or 2X day training, i.e marathon, contest etc.)

Katch-McArdle formula (BMR based on lean body weight)
If you have had your body composition tested and you know your lean body mass, then you can get the most accurate BMR estimate of all. This formula from Katch & McArdle takes into account lean mass and therefore is more accurate than a formula based on total body weight. The Harris Benedict equation has separate formulas for men and women because men generally have a higher LBM and this is factored into the men's formula. Since the Katch-McArdle formula accounts for LBM, this single formula applies equally to both men and women.

BMR (men and women) = 370 + (21.6 X lean mass in kg)

Example:
You are female
You weigh 120 lbs. (54.5 kilos)
Your body fat percentage is 20% (24 lbs. fat, 96 lbs. lean)
Your lean mass is 96 lbs. (43.6 kilos)
Your BMR = 370 + (21.6 X 43.6) = 1312 calories

To determine TDEE from BMR, you simply multiply BMR by the activity multiplier:

Example:
Your BMR is 1312
Your activity level is moderately active (work out 3-4 times per week)
Your activity factor is 1.55
Your TDEE = 1.55 X 1312 = 2033 calories

As you can see, the difference in the TDEE as determined by both formulas is statistically insignificant (2075 calories vs. 2033 calories) because the person we used as an example is average in body size and body composition. The primary benefit of factoring lean body mass into the equation is increased accuracy when your body composition leans to either end of the spectrum (very muscular or very obese).

Adjust your caloric intake according to your goal
Once you know your TDEE (maintenance level), the next step is to adjust your calories according to your primary goal. The mathematics of calorie balance are simple: To keep your weight at its current level, you should remain at your daily caloric maintenance level. To lose weight, you need to create a calorie deficit by reducing your calories slightly below your maintenance level (or keeping your calories the same and increasing your activity above your current level). To gain weight you need to increase your calories above your maintenance level. The only difference between weight gain programs and weight loss programs is the total number of calories required.

Calorie deficit thresholds: How low is too low?
It is well known that cutting calories too much slows down the metabolic rate, decreases thyroid output and causes loss of lean mass, so the question is how much of a deficit do you need? There definitely seems to be a specific cutoff or threshold where further reductions in calories will have detrimental effects. The most common guideline for calorie deficits for fat loss is to reduce your calories by at least 500, but not more than 1000 below your maintenance level. For some, especially lighter people, 1000 calories may be too much of a deficit. The American College of Sports Medicine (ACSM) recommends that calorie levels never drop below 1200 calories per day for women or 1800 per day for men. Even these calorie levels are extremely low. A more individualized way to determine the safe calorie deficit would be to account for one's bodyweight or TDEE. Reducing calories by 15-20% below TDEE is a good place to start. A larger deficit may be necessary in some cases, but the best approach would be to keep the calorie deficit through diet small while increasing activity level.

Example 1:
Your weight is 120 lbs.
Your TDEE is 2033 calories
Your calorie deficit to lose weight is 500 calories
Your optimal caloric intake for weight loss is 2033 - 500 = 1533 calories

Example 2:
Your calorie deficit to lose weight is 20% of TDEE (.20% X 2033 = 406 calories)
Your optimal caloric intake for weight loss = 1627 calories

Measure your results and adjust calories accordingly
These calculations for finding your correct caloric intake are quite simplistic and are just estimates to give you a starting point. You will have to monitor your progress closely to make sure that this is the proper level for you. You will know if you’re at the correct level of calories by keeping track of your caloric intake, your bodyweight, and your body fat percentage. You need to observe your bodyweight and body fat percentage to see how you respond. If you don't see the results you expect, then you can adjust your caloric intake and exercise levels accordingly. The bottom line is that it’s not effective to reduce calories to very low levels in order to lose fat. In fact, the smaller, more frequent (balanced and “clean”) meals you consume the better, as long as a deficit is created through diet and exercise. **The best approach is to reduce calories only slightly and raise your daily calorie expenditure by increasing your frequency, duration and or intensity of exercise**.