Many of us are lacing up our sneakers and starting (or starting over) an exercise regimen in hopes of shedding unwanted pounds. Without a doubt, being more dynamic is a good thing. But if the main reason is weight loss, New Year resolution very likely to be counterproductive.
For starters, exercise – at least the kind that most of us do – is often ineffective for weight loss. For example walking. A 150-pound person walking briskly for 30 minutes will burn an average of 140 calories. That equates to a can of soft drink – not exactly a huge return on your investment of time and effort. It would be much easier to just skip the soft drinks.
Overall study shows that moderate-intensity aerobic exercise, such as walking for 30 minutes a day, five days a week — the amount recommended for good health — typically results in little or no weight loss.
When moderate exercise is added to the diet, the results are not equally impressive. Combined data from six trials, researchers found that a combination of diet and exercise did not lead to more weight loss than diet alone after six months. At 12 months, a combination of diet and exercise has an advantage, but it’s a bit mild – about 4 pounds on average. In the other reviews of studies, the difference is less than 3 pounds.
In learn where to exercise? Yes For significant weight loss, participants burned at least 400 to 500 calories per session on five or more days a week. To get there, a 150-pound person needs to record a minimum of 90 minutes a day of brisk walking or 30 minutes of running an 8-minute mile. In short, sessions need to go beyond what most of us are willing or able to do. And even when we try our best, our bodies often compensate by boosting our appetite and decreasing our metabolism, effects that over time will limit the amount of weight we lose.
When exercise falls short of our weight loss expectations, we often get discouraged and stop working out. In a study of 30 overweight people who participated in a 12-week exercise program and Interview later, this response is typical: “It’s disappointing that I haven’t lost a single pound and. . . it made me give up. Another respondent who didn’t lose weight described her exercise experience as like “banging my head against a brick wall.” It’s safe to assume she didn’t come back for more.
Perhaps the biggest problem with exercise for weight loss is that it turns physical activity into punishment – a price we all have to pay for a slimmer body. How many times have you heard someone say (or say to themselves) “I’ll need more exercise” after overeating on holiday or during a celebratory dinner? We see exercise as a form of self-punishment for being “bad”.
By treating exercise as penance, we are not likely to enjoy it or continue to do it in the long run. It was a message from a research in which researchers asked middle-aged women to write down their thoughts about physical activity. People who use terms like “calories” or “weight” are labeled as “body-shapers,” while those who are not are called “non-body-shapers.” Both groups averaged the same weight. Bodybuilders tend to see exercise as a struggle, while non-bodybuilders tend to say it makes them feel good. With such an attitude, it is not surprising that people who exercise are significantly less active than those who do not.
The lesson to be learned is that we are more likely to perceive exercise positively and actually do it when we focus on our health rather than our weight. For some people, motivation can be an improved mood or less stress. Others may find that exercise makes them feel physically and mentally stronger or more in control of their lives.
Of course, the benefits of physical activity go beyond these benefits. It has been shown to reduce the risk of heart disease, stroke, cancer, diabetes, dementia, depression, colds, back pain, osteoporosis and premature death. It can also improve sleep, boost energy, fight aging and even enhance our sex lives.
Furthermore, although it is not very helpful for weight loss, exercise can prevent weight gain and improve your appearance by increasing muscle mass and reduce visceral fat, the type indicated by large waist circumference is associated with heart disease and diabetes.
Imagine a pill with this long list of benefits. We are all excited about it.
So by all means, try to exercise regularly by 2022. It’s probably the single most important thing you can do for your health. But to improve your odds of success, focus on how movement makes you feel better physically and emotionally — and forget about how it moves the needle on the scale.
https://time.com/6138809/should-you-exercise-to-lose-weight/ Why you shouldn’t exercise to lose weight