The science is in: exercise won’t help you lose much weight:
We’ve been conditioned to think of exercise alone, as a key ingredient. People think exercise is the most important ingredient for weight loss effort. Most people join the gym on January 1 and want to reach their New Year’s resolution for weight loss. But in truth, the evidence has been accumulating for years. In addition, workouts alone, while great for health and the energy, isn’t actually all that important for weight loss. To learn more about why, I read through more than 60 studies on weight loss alone. Here’s a quick summary of what I learned.
Exercise accounts for a small portion of daily calorie burn:
In your workouts there is an underappreciated fact about exercise which is most noteworthy. The extra calories you burn only account for a small part of the energy used even with physical activity.
There are four main components to energy expenditure. 1) Basal metabolic rate, or the energy used for basic functioning when the body is at rest. 2) The energy used to break down food. 3) The energy used in physical activity 4) the energy used in stressful situations.
What’s important to absorb is the fact that we have very little control over our basal metabolic rate. Furthermore, it’s actually our biggest energy hog. The basal metabolic rate accounts for 60 to 80 percent of total energy expenditure. Digesting food accounts for about 10 percent. In conclusion the basal metabolic rate is the key player in the energy department.
That leaves only 10 to 30 percent for physical activity, of which exercise is only a subset. (Remember, physical activity includes all movement, including walking around, fidgeting, et cetera.) The energy used in all those physical workouts count.
The implication here is that your food intake accounts for 100 percent of the energy that goes into your body. Exercise only burns off less than 10 to 30 percent of it. Physical activity and the energy used with workouts and a proper diet help with weight loss. Furthermore, exercise helps your basal metabolic rate while speeding up your results for weight loss.
Physical Activity,Workouts, and a Proper diet:
Creating a significant calorie deficit through exercise:
Using the National Institute of Health Body Weight Planner will give an estimation on physical activity for weight loss. The old 3,500 calorie rule is out dated. Mathematician Kevin Hall created a model. The model shows why adding a regular exercise program is unlikely to lead to weight loss. With physical activity you need a diet plan that will speed up your basal metabolic rate.
A 200-pound man added 60 minutes of medium-intensity running four days per week while keeping his calorie intake the same. In addition, if he ran for 30 days, he’d lose five pounds. Furthermore, increasing food intake or relax more to recover is a big mistake. Therefore, less weight will be lost from the extra calories. Exercise is a great way to achieve weight loss but only with a common sense approach. So if one is overweight it would take an incredible amount of time, will, and effort to lose weight. Making a real impact through exercise alone is not easy. The energy used in physical activity has to initiate a clean healthy diet to get quick results.
Exercise can undermine weight loss in other, subtle ways:
How much we eat is connected to how much exercise we do. When we move more, we sometimes eat more and eat less when we don’t exercise. A 2009 study shows that people seemed to increase their food intake after exercise. Because they think they burned off a lot of calories so they were hungrier and ate more. Another study from 2012 found that people generally overestimated how much energy exercise burned for weight loss. The study also wanted to know why the energy used made them eat more.
When you exercise alone on that machine for an hour, all that work can be erased within five minutes. Eating a single slice of pizza, for example, could undo the benefit of an hour’s workout. A cafe mocha or an ice cream cone will do the same. The energy you put into your physical activity will have no effect for weight loss. Furthermore, weightloss will not be achieved with a horrible diet like that. There’s also evidence to suggest that some people simply slow down after their workouts. People use less energy on their non-gym activities. They might decide to lie down and take a nap or take the elevator instead of the stairs.
We need to reframe how we think about exercise:
Obesity doctor Yoni Freedhoff has called for a rebranding of how we think of exercise. Exercise has staggering benefits and it may not help much in the quest for weight loss. Most noteworthy, the basal metabolic rate is still important. Exercise is a great health benefit you just have eaten a nutritious diet for weight loss. The energy used in combination will have the desired effect.
In conclusion, exercise prevents cancers, improves blood pressure, lowers cholesterol and sugar. Exercise bolsters sleep, attention, energy, mood, and much more.Furthermore, exercise has indisputably proven itself to be the world’s best drug. It is not a weight loss drug and continuing to push exercise primarily for weight loss is insane. Especially relevant, without a sound diet, we short-change the public about the genuinely incredible health benefits of exercise. As a result we simultaneously misinform them about the realities of long-term weight management.
Incorporate Clean Eating with Exercise:
The evidence is now clear: Exercise is excellent for health; it’s just not that important for weight loss. So don’t expect to lose a lot of weight by ramping up physical activity alone. The energy used for physical activity has to incorporate a clean lifestyle for weight loss. You will do better with your workouts. As a society, we need to stop treating a lack of exercise and diet responsible for the obesity problem. Public-health obesity policies should prioritize fighting the over-consumption of low-quality food. Furthermore, improving the food environment would be a good start. Especially relevant, money is money and fast food is a billion dollar industry. As a licensed nutrition guru there is nothing healthier than a nutritious diet for energy and physical activity.
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