The science is in: exercise won’t help you lose much weight
Hypsibius
Posts: 207 Member
This article came up on my feed: (link)
At first, it seemed a rather irresponsible headline and meta image -- making exercise seem worthless because your spinning class can be usurped by a few drinks. But what about the rest of it? For folks on this forum who often delve into the NIH articles and peer-reviewed studies, what's your take on this viral click-bait? Particularly:
"Exercise can undermine weight loss in other, subtle ways"
This flags folks instinct to eat a lot more after exercise... but in practice, I've never had this happen. Exercise and clean eating go hand-in-hand, and a great workout simply motivates me to eat well and log my food.
At the end of the day, this is the point they're trying to make: "As a society, we also need to stop treating a lack of exercise and diet as equally responsible for the obesity problem in this country. Public-health obesity policies should prioritize fighting the over-consumption of low-quality food and improving the food environment."
And then -- that I can get behind. I think it was the fatal flaw in Michelle Obama's "let's move" program. It suggested that kids on a SAD diet could lose weight by simply moving more -- when demotivation and high-calorie, nutrition-poor foods were the real culprit.
But I almost wish they would've added that a more intensive program (HIIT) like Insanity, P90x, Crossfit -- and other programs like it can add tremendous amounts of calorie burn to your week.
Not a lot of focus in this reply, but was curious of people's response to the article!
At first, it seemed a rather irresponsible headline and meta image -- making exercise seem worthless because your spinning class can be usurped by a few drinks. But what about the rest of it? For folks on this forum who often delve into the NIH articles and peer-reviewed studies, what's your take on this viral click-bait? Particularly:
"Exercise can undermine weight loss in other, subtle ways"
This flags folks instinct to eat a lot more after exercise... but in practice, I've never had this happen. Exercise and clean eating go hand-in-hand, and a great workout simply motivates me to eat well and log my food.
At the end of the day, this is the point they're trying to make: "As a society, we also need to stop treating a lack of exercise and diet as equally responsible for the obesity problem in this country. Public-health obesity policies should prioritize fighting the over-consumption of low-quality food and improving the food environment."
And then -- that I can get behind. I think it was the fatal flaw in Michelle Obama's "let's move" program. It suggested that kids on a SAD diet could lose weight by simply moving more -- when demotivation and high-calorie, nutrition-poor foods were the real culprit.
But I almost wish they would've added that a more intensive program (HIIT) like Insanity, P90x, Crossfit -- and other programs like it can add tremendous amounts of calorie burn to your week.
Not a lot of focus in this reply, but was curious of people's response to the article!
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Replies
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I can see that. People think " oh ,I worked out, I can eat more".10
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Ironandwine69 wrote: »I can see that. People think " oh ,I worked out, I can eat more".
the reason I am leaving work early is so I can get enough cardio in to be able to eat dinner.....15 -
I agree with all of your conclusions regarding the article. I also eat better when I exercise (not worse like the article suggests). Exercise helps my mental health, which makes me feel better and thus eat better. But I recognize that it is my diet, not exercise, that causes me to lose (or gain) weight.10
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Ironandwine69 wrote: »I can see that. People think " oh ,I worked out, I can eat more".
I've been in and out of gyms most of my life...I'd say the vast majority of people think that if they're working out, that's all they really need to do and that they should lose/maintain their weight...they have the fitness part down, but their diets aren't under control. I see people week in and week out for months and years at the gym doing their thing, but their bodies never really change...they don't have their diets under control.
Anecdotally, I do better if I'm trying to lose weight just doing a moderate amount of exercise...if I'm training hard for an event or something I have a difficult time controlling my calories for weight loss because I'm ravenous and will tend to eat at maintenance to support the training load...if I'm just doing a moderate amount of exercise for general fitness I don't typically have that problem.11 -
I think most people on MFP know that a workout only gives you a little more breathing room on your calorie count for the day.
Now, the general public thinks that if they work out they can eat pizza, wings, FF, burgers, etc for every meal and lose weight so the message to the general public is a good one.
Weight loss = what you eat
Fitness and other health benefits = how much you exercise
I was among those people when I first started out. I would run on the treadmill for a half hour then go eat 4000 calories and think I was doing well. After a month of stagnant numbers on the scale, I discovered MFP and started tracking what I ate, set a calorie goal and increased my workouts. 6 months and 40 lbs later, I never felt better in my life.18 -
This relates to a thread I started awhile back. In my line of work, you see so many people day in day out on cardio equipment or even lifting, that look the same year after year because they believe it's exercise that's the only difference maker.
http://community.myfitnesspal.com/en/discussion/10346155/cardio-isnt-for-fat-burning/p1
A.C.E. Certified Personal and Group Fitness Trainer
IDEA Fitness member
Kickboxing Certified Instructor
Been in fitness for 30 years and have studied kinesiology and nutrition
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This relates to a thread I started awhile back. In my line of work, you see so many people day in day out on cardio equipment or even lifting, that look the same year after year because they believe it's exercise that's the only difference maker.
A.C.E. Certified Personal and Group Fitness Trainer
IDEA Fitness member
Kickboxing Certified Instructor
Been in fitness for 30 years and have studied kinesiology and nutrition
What I've noticed, is that people who are/have been stable in weight for a while. and decide that it's time to lose. Change too many things at once, and end up eating more than previously.
Because at the end of the day. if you take someone who is 250 or 300 or 500 lbs. identify their current CI. and add exercise, they're going to lose weight, until they hit a new maintenance.
The problem is .... as we all know everyone is bad at estimating intake. So they add exercise, and eat more... but they feel the same, so they think their eating the same.
I had a conversation with my dental tech the other day. And the subject of weight loss came up, because she was Hangry. She'd completely overhauled her diet and exercise, but didn't really know how much she was eating, or what she needed to fuel her exercise. I encouraged her to take a half step back and at least try to be mindful of what her CI/CO balance was...8 -
see this quite often with triathletes - they complain about gaining weight while training and mostly its because increased training load, they are eating significant amoutns more, but still not burning as much as they are eating (of course, I get told I'm wrong when I tell them that, and it must be "starvation mode" etc)4
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stanmann571 wrote: »This relates to a thread I started awhile back. In my line of work, you see so many people day in day out on cardio equipment or even lifting, that look the same year after year because they believe it's exercise that's the only difference maker.
A.C.E. Certified Personal and Group Fitness Trainer
IDEA Fitness member
Kickboxing Certified Instructor
Been in fitness for 30 years and have studied kinesiology and nutrition
What I've noticed, is that people who are/have been stable in weight for a while. and decide that it's time to lose. Change too many things at once, and end up eating more than previously.
Because at the end of the day. if you take someone who is 250 or 300 or 500 lbs. identify their current CI. and add exercise, they're going to lose weight, until they hit a new maintenance.
The problem is .... as we all know everyone is bad at estimating intake. So they add exercise, and eat more... but they feel the same, so they think their eating the same.
I had a conversation with my dental tech the other day. And the subject of weight loss came up, because she was Hangry. She'd completely overhauled her diet and exercise, but didn't really know how much she was eating, or what she needed to fuel her exercise. I encouraged her to take a half step back and at least try to be mindful of what her CI/CO balance was...
Not everyone is bad at estimating intake0 -
Ironandwine69 wrote: »I can see that. People think " oh ,I worked out, I can eat more".
My friend was like this. She used to stop at the local convenience store (like a 7-11) and get a double cheeseburger and giant Pepsi, because she worked out. And then wondered why she never lost weight.2 -
deannalfisher wrote: »see this quite often with triathletes - they complain about gaining weight while training and mostly its because increased training load, they are eating significant amoutns more, but still not burning as much as they are eating (of course, I get told I'm wrong when I tell them that, and it must be "starvation mode" etc)
Yep it happens with lifting too. You go kick *kitten*, breaking records everywhere but then you are super hungry. And you eat.
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I think people focus too much on weight and not enough on the health and emotional well being that comes with a higher level of physical fitness, The fundamental flaw in weight focus is that it does not quantify day to day abilities...all kinds of issues develop around people focused on weight...anxiety, insomnia, stress, just to name a few... some of these can be nutrition related... all of them can be mitigated through concentrated physical fitness routines. So yeah... exercise alone isn't going to help you lose weight... but refocusing on a wholistic approach will help a person create the drive and ambition to become a healthier happier person... and that type of person just may seek out a better fat:lean muscle mass ratio10
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Ironandwine69 wrote: »People think " oh ,I worked out, I can eat more".I recognize that it is my diet, not exercise, that causes me to lose (or gain) weight.
Ignorance can definitely lead to eating worse with exercise. As a freshman in college at 18 y.o, I thought I merely needed to eat stuff after a workout to refuel. I figured that as long as it wasn't junk food (e.g. cake, donuts, candy, etc) and if I really worked up a good sweat during the workout, I was OK to eat what I wanted. I didn't understand what calories were nor that the composition of meals mattered.
I knew I could be in better shape back then, so I'd often go out for 1 - 2 mile runs. After the runs, I'd stop in the dining hall for a large (10 inch) cheese steak. On one occasion, one of the seriously fit guys from the track team said, "you're defeating the purpose!" He didn't elaborate, so I had no clue what he meant. After almost 20 years, almost 60 lbs gained, and MFP, I finally understand. So yeah ... ignorance, lack of information, bad choices -- whatever you call it -- can lead to poor health and weight gain.6 -
I know exercise makes me more hungry. So it is hard to not eat more. It also makes me thirsty and to want calories in drinks. I have been doing fine however exercise and weight loss due to my promise to myself to log before i consume.0
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https://youtube.com/watch?v=VKs0oEIVOck
People forget there's two parts to eat less, move more......5 -
RavenLibra wrote: »I think people focus too much on weight and not enough on the health and emotional well being that comes with a higher level of physical fitness, The fundamental flaw in weight focus is that it does not quantify day to day abilities...all kinds of issues develop around people focused on weight...anxiety, insomnia, stress, just to name a few... some of these can be nutrition related... all of them can be mitigated through concentrated physical fitness routines. So yeah... exercise alone isn't going to help you lose weight... but refocusing on a wholistic approach will help a person create the drive and ambition to become a healthier happier person... and that type of person just may seek out a better fat:lean muscle mass ratio
All of this.0 -
OnthatStuff wrote: »Ironandwine69 wrote: »People think " oh ,I worked out, I can eat more".I recognize that it is my diet, not exercise, that causes me to lose (or gain) weight.
Ignorance can definitely lead to eating worse with exercise. As a freshman in college at 18 y.o, I thought I merely needed to eat stuff after a workout to refuel. I figured that as long as it wasn't junk food (e.g. cake, donuts, candy, etc) and if I really worked up a good sweat during the workout, I was OK to eat what I wanted. I didn't understand what calories were nor that the composition of meals mattered.
I knew I could be in better shape back then, so I'd often go out for 1 - 2 mile runs. After the runs, I'd stop in the dining hall for a large (10 inch) cheese steak. On one occasion, one of the seriously fit guys from the track team said, "you're defeating the purpose!" He didn't elaborate, so I had no clue what he meant. After almost 20 years, almost 60 lbs gained, and MFP, I finally understand. So yeah ... ignorance, lack of information, bad choices -- whatever you call it -- can lead to poor health and weight gain.
It's not always ignorance. Sometimes after a heavy training session you just are way more hungry than normal. I am a big "listen to your body" advocate. Your body is not a machine that needs the same fuel every single day. Some days you need more. That's fine, as long as you know the difference between real hunger and mental hunger, and you don't eat to just eat.4 -
I'm a big advocate of getting rid of the guilt/shame cycle when eating. Over the past few months I've really been thinking about making room to eat the things I love instead eliminating everything and then feeling guilty for eating something "bad". I have to think about why I love, can't live without it with a type of food. If I LOVE it I'll make room for it!6
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Ironandwine69 wrote: »
It's not always ignorance. Sometimes after a heavy training session you just are way more hungry than normal. I am a big "listen to your body" advocate. Your body is not a machine that needs the same fuel every single day. Some days you need more. That's fine, as long as you know the difference between real hunger and mental hunger, and you don't eat to just eat.
True @Ironandwine69. I should've said *sometimes*, as I can only speak for me. So, in my case, it was ignorance. Cheesesteaks were not the way to go. I'm sure I could've gone with something more sensible.
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I think this plays into people wanting there to be one big bad boogeyman that's making everyone fat.
I go to the gym - isn't that enough? Why aren't I losing weight?
I eat clean - isn't that enough? Why aren't I losing weight?
I watch TV on the treadmill every night - isn't that enough? Why aren't I losing weight?
I cut out sugar - isn't that enough? Why aren't I losing weight?
People go whole hog on one variable and it's so exhausting that they ignore all the other variables.
I just skimmed the article, but click-bait stuff aside, I think I agree with the point: When it comes to weight loss, exercise is a minor and technically unnecessary contributor. And if you rely on it without controlling the other variables, you are probably shooting yourself in the foot.
Having said that, if you increase exercise and control the other variables, it can be incredibly helpful to weight loss, especially if you are a small female with low calorie needs. And it's integral to more general good health.13 -
Doing steady state cardio jacks up my appetite like nothing else. HIIT and resistance training reduce it. I do agree that the type of exercise matters.
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My regular 30-45 min workouts act as an appetite suppressant for me. No workout or a heavy workout? I struggle to stick to my plan, even accounting for the increased calorie allowance.3
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I exercise a lot and I eat a lot. I've found a balance between my CI and CO. It's not the healthiest diet, but I am able to maintain a good weight, enjoy food that I like, and move my body in the ways that I like. When I don't exercise, because we are travelling or life gets in the way, I tend to gain weight but I also eat less because I'm not as hungry. I know the difference between real hunger and boredom hunger.0
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Ironandwine69 wrote: »I can see that. People think " oh ,I worked out, I can eat more".
50 mile bike ride planned for tomorrow. Should I not eat more afterwards?4 -
NorthCascades wrote: »Ironandwine69 wrote: »I can see that. People think " oh ,I worked out, I can eat more".
50 mile bike ride planned for tomorrow. Should I not eat more afterwards?
I think it's more the "i went on the elliptical for 30 minutes so now i can enjoy this venti caramel frappuccino!"mindset
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What's a SAD diet?0
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scarlett_k wrote: »What's a SAD diet?
Standard American diet
Sugar and Diabetes
Pretty much interchangeable
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You'll find much of this at the policy creation level. This is why broad reaching policies tend to fail simply due to the failure of recognizing that a person =/= population. This is the fatal flaw behind all broad reaching policies. For any strategy to be effective you must implement multiple tactics to suit the needs of the individual. Also note that many in public health discount the value of calorie counting, which adds to the problem.
Bear in mind the goal is not to produce athletes, but simply preventing people from becoming obese. For most people this takes nothing more than eating at a deficit/maintenance and putting in a bit more walking.
The average MFP user is leaps and bound ahead of the learning curve from the average consumer who has no clue what a serving size means other than what was put on their plate by their parents or what their restaurant serves them.5 -
heidishmidi wrote: »scarlett_k wrote: »What's a SAD diet?
Standard American diet
Sugar and Diabetes
Pretty much interchangeable
Ohhh thanks
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