Exercise Doesn’t Help With Weight Loss
Exercise vs. Dieting is a trending subject as more and more people are realising the results of the diet. We all know that combination of exercise and diet is one of the best ways to lose weight. But which of them is more effective?
A study published in International Journal of Obesity and Related Metabolic Disorders made their trained subjects track their dietary intake and their energy expenditure. On researching further on the data, it was found that there was no significant weight loss. In another study by Dr.John Briffa, 320 postmenopausal women were divided into two groups. The first group was asked to exercise for 45 minutes every 5 days in a week for a year. The other group was asked to not exercise. Both the groups did not make any dietary changes. After a year, it was found that the exercise group lost an average of 2kgs (4.4 lbs) of fat. Losing 2 kilos sounds nice. But if you look at the bigger picture, on making calculations you’ll find out that the women exercised for 77 hours just to lose a kilo of weight. The reason behind this is that exercise mainly works your muscles, strengthens them and makes you fit. It does not necessarily shed(use) fat or help in weight loss in a major way. Let’s have look at our calorie expenditure step by step. We expend calories just by resting. It is called the Resting Metabolic Rate.
An average man of about 200pounds(90 KGs) spends 10% calories on top of his resting metabolic rate. Next, he spends another 10% or more by doing simple activities like fidgeting. It may vary from person to person. This process is known as Non-Exercise Adaptive Thermogenesis. This shows that the man loses as much as 2,100 calories without any exercise. So, if an overweight or obese person tries to lose weight, it will take the person a very long amount of time and a great deal of effort provided the consistency is maintained.
Most people do not have a clear idea and estimation about their calorie intake and calorie expenditure. They tend to eat more after they have exercised. In a study conducted by some researchers, a group of people were instructed to exercise and later taken to a buffet. They were asked to eat only that much calories as much they lost in the exercise session. It was found that the group ended up eating 2-3times more than they should have. It shows that they did not have a clear understanding of the calorie taken in and calorie expended.
Key Factors of Energy Expenditure
According to researcher Alexxai Kravitz, there are three key factors to energy expenditure –
- Basal Metabolic Rate (BMR) –This is the rate of the energy used to run the vital organs of the body when the body is not subject to physical activities. We have a very limited control over it. But it one of the most important factors that account for 60-80% of the sum of energy used.
- The energy required breaking down food.
- Energy used up in physical activities- Physical activities like walking, running, fidgeting, etc accounts for 10-30% of the total energy expenditure.
On the other hand, the amount of food taken in accounts for 100% of the energy that goes into the body and can be used. Hence, it is evident trying to lose weight by sheer exercise is not an efficient process. It will take tremendous effort, dedication and a very long time to reach your aimed weight. So, dieting is a surer process and much more efficient than exercise if you are planning to go for a weight loss regime. Weight Loss Dieting is a process where you restrict your food intake usually with an aim to lose weight. It has many benefits. It provides the body with the necessary nutrients in the sufficient quantity. It maintains wellness and fitness of the overall health. Dieting does not mean eating less by any means. It means eating food that is right for you in the amount that is required for your body to keep functioning.
Major Problem With Exercise
A common effect of doing exercises is compensatory behaviour. After a tiring session of exercise, you might feel like lying down, taking the elevator instead of the stairs or parking your car closer to your house. These behaviours happen unconsciously whether you want them to happen or not. Exercise doesn’t help with weight loss as much as people think they do. As long we continue to consider exercises as weight loss solution, we are only shadowing the other benefits of exercises. Exercising boosts high-density lipoprotein which is also called the “good cholesterol” and it helps in decreasing the amount of unwanted triglycerides in your body. This reduces the chances of having heart diseases, diabetes, metabolic syndrome and even mental problems like depression. Exercise and physical activity help release the stress built up. It hikes up energy levels by providing oxygen to the cells and tissues. It is excellent for remaining healthy and fit. But it is simply a misinformation that exercises help reduce weight. It is not the scientific way to lose weight.
What’s the best way to lose weight?
Listed below are some tips that will help you lose weight.
Determine your calorie intake and calorie expenditure. For calculating, you can take the help of ExRx calculator. Find out your body fat percentage. It will help you in keeping a measure of the amount of fat you have lost in a certain amount of time.After you get the hang of counting the calorie intake and expenditure, calculate the quantity of macronutrients that you are consuming with your food.
Eat the right food. Do not eat more than what you require. Eat only when you are really hungry. Don’t have lunch or dinner out unless someone else is paying for you.
Reduce your calorie intake at least by 20% of your current diet. When you decrease your calorie intake, you can increase your protein intake. Protein has a higher Thermic Effect than other nutrients like fat and carbs. It means that your body will spend more energy in breaking down and digesting proteins compared to fats and carbs.
Do you have any other advice for losing weight smarter? Comment down below to share it with the world.