Exercise and Weight Loss: The Truth You Need to Know

We have this idea that if we want to lose weight, we join a gym on January 1st, we start working out regularly, and eventually we’ll slim down. Well, here’s some bad news. I read more than sixty studies on this, and it turns out exercise is actually pretty useless when it comes to weight loss. Dr. Kevin Hall at the National Institutes of Health has done some of the most important studies on exercise and weight loss We need to rebrand exercise … exercise isn’t a weight loss tool per se, it's excellent for health is probably the best single thing that you can do other than stopping smoking to improve your health. But don’t look at it as a weight loss tool. Exercise will definitely help you live a longer, happier life…. It’s just not the best way to lose weight. And the reason has to do with how our bodies use energy. You may not realize it, but physical activity is actually a tiny component of your daily energy burn. There are three main ways our bodies burn calories. These include your resting metabolism, so that's how much energy your body burns just for its basic functioning, just to keep you alive, basically. The other part of energy expenditure is the thermic effect of food, and that’s just how much energy is required to break food down in your body. The third part of energy expenditure is physical activity. For most people, physical activity - that’s any movement you do, only accounts for about 10 to 30 percent of energy use. So, the vast majority of energy or calories you burn every day comes from your basal or resting metabolism, over which you have very little control. While 100% of your “calories in” are up to you, only up to about 30% of your “calories out” are in your control. One study found that if a 200-pound man ran for an hour, 4 days a week for a month, he’d lose about 5 pounds at most, assuming everything else stays the same. And everything else doesn’t stay the same! Researchers have found we make all kinds of behavioural and physiological adaptations when we start increasing the amount of exercise, we’re getting every day. For one thing, exercise tends to make people hungry. And I'm sure you know the feeling: you go for a spinning class in the morning, and then by the time you eat breakfast you're so hungry you maybe double the size of the portion of oatmeal you normally eat. There's also evidence to suggest that some people simply slow down after a workout, so if you went running in the morning you might be less inclined to take the stairs at work. These are called “compensatory behaviours” -- the various ways we unknowingly undermine our workouts. Researchers have also discovered a phenomenon called metabolic compensation. As people start to slim down, their resting metabolism can slow down. So the amount of energy you burn while at rest is lower. That means this bar might shrink as you start to lose weight. There’s still a lot of research to be done, but one study from 2012 is particularly interesting. They went out into the middle of the Savannah in Tanzania to measure the energy burn among a group of hunter gathers called the Hadza. These are super-active, lean hunter-gatherers. They’re not spending their days behind a computer at a desk. And what they found was shocking. What we found is that there was no difference at all. So even though the Hadza have a much more physically active lifestyle, they weren't burning any more calories every day than adults in the US and Europe. Somehow the energy they used for physical activity was being offset or conserved elsewhere. So how do they stay slim? They don’t overeat. We can undo the calories that we burn off in exercise pretty quickly. It would take about an hour of running to burn off a Big Mac and fries. You’d have to spend about an hour dancing pretty vigorously to burn off three glasses of wine you might drink with dinner. An hour of cycling really intensely on exercise bikes to burn off about two doughnuts. That’s why exercise is best seen as a healthy supplement for a strategy that’s focused on food. But despite extremely high obesity rates in the US, government agencies continue to present exercise as a solution ... as do companies with a real interest in making sure we keep eating and drinking their products. Since the 1920s, companies like Coca-Cola have been aligning themselves with the exercise message. The idea here is that you can drink all these extra bottles of soda as long as you work out. But as we're seeing, it doesn't work like that. Actually, burning off those extra calories from a can of soda is really, really hard. We have an obesity problem in this country, and we shouldn't treat low physical activity and eating too many calories as equally responsible for it. Public health policymakers should really prioritize improving our food environment to help people make healthier choices about what they eat. It's not impossible to lose weight through exercise, it's just a lot harder. And we need to recognize how that works. If you do go to the gym, and you burn all these calories, it takes you a long time to do so and you put in a great amount of effort, you can erase all of that in five minutes of eating a slice of pizza. Relative magnitude is actually quite surprising, and most people don't fully appreciate that.

Exercise and Weight Loss: The Truth You Need to Know

Many of us have fallen victim to the notion that joining a gym and working out regularly will automatically lead to weight loss. However, recent research has debunked this myth, revealing that exercise alone is not a significant contributor to shedding pounds. In this article, we will explore the truth about exercise and weight loss, highlighting the crucial role of exercise in promoting overall health rather than being a direct weight loss tool.

Exercise as a Tool for Health, Not Weight Loss

While exercise may not be the ultimate solution for weight loss, it remains an excellent means to improve overall health. Dr. Kevin Hall's studies at the National Institutes of Health have emphasized the importance of rebranding exercise. Instead of solely focusing on weight loss, we should recognize exercise as a key element in enhancing our well-being, second only to quitting smoking.

Understanding How Our Bodies Use Energy

To comprehend why exercise alone is not an effective weight loss method, we must grasp how our bodies utilize energy. There are three primary components of energy expenditure: resting metabolism, thermic effect of food, and physical activity. Surprisingly, physical activity, which encompasses all movements, accounts for only a small fraction, ranging from 10% to 30%, of our daily energy use.

The Limited Impact of Exercise on Weight Loss

Numerous studies have revealed that increasing exercise does not yield substantial weight loss results. In fact, behavioural and physiological adaptations often counteract the calorie-burning effects of exercise. Exercise can trigger increased hunger, leading to compensatory behaviours such as overeating. Additionally, as individuals slim down, their resting metabolism may slow down, reducing the energy burned while at rest.

The Surprising Findings of the Hadza Study

A study conducted among the Hadza, an active hunter-gatherer group, challenged the notion that highly physically active individuals burn significantly more calories than sedentary individuals. Despite their vigorous lifestyle, the Hadza's daily calorie expenditure was comparable to adults in the US and Europe. The study revealed that the energy used for physical activity was offset or conserved elsewhere, emphasizing the role of diet in weight maintenance.

Exercise as a Complement to a Healthy Diet

Rather than relying solely on exercise for weight loss, it is crucial to view it as a supplementary element to a balanced and nutritious diet. Burning off the excess calories consumed through exercise alone can be incredibly challenging. Understanding the relative magnitude of calories burned versus calories consumed helps to illustrate the importance of diet in achieving weight loss goals.

The Misconception Propagated by Corporations

Unfortunately, companies with a vested interest in promoting their products often mislead the public by associating exercise with the ability to indulge in unhealthy food and beverages. This misleading message can contribute to the obesity problem in our society. Instead, public health policymakers should prioritize improving the food environment, facilitating healthier choices for individuals.

Conclusion

In conclusion, exercise should be celebrated for its remarkable health benefits rather than solely being seen as a weight loss tool. While exercise contributes to overall well-being, its direct impact on shedding pounds is limited. Understanding the complexities of energy expenditure and the role of diet helps us make informed decisions regarding weight loss strategies. By debunking the misconceptions surrounding exercise and weight loss, we can adopt a holistic approach that prioritizes a healthy diet and lifestyle.

Asked Questions (FAQs)

1. Does exercise have any effect on weight loss? Exercise alone has limited impact on weight loss. Its primary role lies in promoting overall health and well-being.

2. Why do people tend to feel hungrier after exercising? Exercise can increase hunger due to physiological and psychological factors, often leading to compensatory behaviours that hinder weight loss efforts.

3. Can exercise slow down metabolism? As individuals lose weight, their resting metabolism may slow down, reducing the number of calories burned while at rest.

4. Why do some physically active individuals not burn more calories than sedentary individuals? The Hadza study demonstrated that despite their highly active lifestyle, the Hadza's daily calorie expenditure was comparable to individuals in more sedentary societies. The energy used for physical activity was offset or conserved elsewhere.

5. Is it possible to lose weight by exercising alone? While exercise can contribute to weight loss, it is generally more effective when combined with a healthy diet. A holistic approach that includes both exercise and dietary changes is more likely to yield sustainable weight loss results.

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