Working Out Not So Key for Weightloss
by
Candice Watters
on Sep 25, 2007 at 11:49 AM
I woke up at 5 a.m. this morning, fully intending to pray, write and then faithfully run on the treadmill. Two out of three ain't bad, right? I just didn't feel up to the run. Too tired. Still a little run down from last week's flu bug. So I spent extra time on the other two. And then Steve told me about a review in the Wall Street Journal that says exercise may not be as useful for weight loss as I thought.
Reporting on an article in New York magazine, the review, titled, "Workout-Weight Loss Link May Rest on Thin Evidence," made me think skipping my run wasn't such a catastrophe after all.
"The idea that exercise produces weight loss is seldom questioned in workout-mad America," I read, "but Gary Taubes says evidence for this belief is, well, thin."
More media myth than scientifically-proven fact, the imperative to exercise for weight loss is, according to Taubes, a relatively recent one. "Until the 1960s," the article says "clinicians dismissed the notion exercise could help shed pounds as naive because light exercise burns so few calories and vigorous workouts stoke hearty appetites."
"Taubes ... suggests that what really determines how fat or lean a person is has more to do with the body's internal programming. He suggests a 'homeostatic' view of the relationship between weight and workouts, one that sees lean people as those 'whose bodies are programmed to send the calories they consume to the muscles to be burned rather than to the fat tissues to be stored.'"
Nuts. Even if I had run, the brownies would be out. For all the health benefits of a vigorous cardio workout, if dropping a dress size is what I'm after, I guess it's back to calorie counting.
1. Jason had the following to say on Sep 25 at 12:18 PM:
This has been true in my life. Whenever I work out vigorously, I tend to eat a lot more. The times in my life when I've lost more weight have been through dieting alone. I'm a bad example, though- a classic yo-yo dieter.
I have a new blog, and I have just started a series of posts on baptism. Come and check it out and post away: http://prochristorege.wordpress.com
2. Kelly had the following to say on Sep 25 at 12:41 PM:
Geez...I guess I'll have to ignore those chocolate chip cookies I made that are sitting on my desk!
I recently joined Weight Watchers so I could lose 10 pounds. It's alot harder than I thought (especially when I like to bake!) but I've noticed that when I eat their portion sizes I feel satisfied and not stuffed which is the usual tendency. I still try to work out though because it does burn calories. But is weight lifting better than cardio? I've heard you burn more doing weights but cardio seems to be the quick burner.
3. JB had the following to say on Sep 25 at 12:46 PM:
On the other hand, for most people the health benefits of working out far outweigh the benefits of losing weight. An active obese person can look forward to more years of healthy life than a sedentary thin person.
4. Steph had the following to say on Sep 25 at 1:07 PM:
I agree, exercise is so important. I think that weight lifting is essential to a healthy weight b/c it increases muscle tone. I've recently been cutting back on my workouts and have let my weight training lag. After a few months of this I weigh the same but feel flabbier. Cardio and yoga are not enough for a balanced exercise program you need all three.
5. Marci had the following to say on Sep 25 at 1:13 PM:
Hey all,
I think the idea that working out isn't so key for weightloss is rediculous. A combination of weight training and cardio - over time - will help one lose tons more weight than if they tried to go it alone. Muscule burns way more fat - where's the contest?
My advice? Read "The Eat-Clean Diet" by Tosca Reno. This book changed my life. I refused to diet and be consiencious about working out for a two year slump - but this book really helped me beleive I could be physically back where I was in highschool (on the track team, slim while eating three solid meals a day and snacks in between) in a HEALTHY way.
It amazes me how many diets out there are encouraging women to cut out whole parts of their diet (ie. either its no fat, no carbs, unhealthy levels of intake in both departments, or some other rediculous approach). Worse still is that people try to convince people no/all carbs, no/all fat can actually be healthy! But THIS book is all about how to exercise effectively, keeping all the food groups, eating more instead of less ...and you can STILL shop at a regular grocery store!
The book only cost me $20 Canadian. And it was money well spent. If you can't afford it, try to borrow it from a library and take notes - it's worth it.
A plan where I just exercise and I eat MORE?!? I'm all game, and have been for almost 9 months now. I've never had this much energy, or felt so good on a daily basis.
Candice, have you read this book? If not, and you do read it and try it, I'd love to see a follow up article about how you think it works in practice. I think this is the kind of material even girls in highschool should have access to...I think it we'd have less people trying to be thin at all cost
I think calorie counting - without exercise - is a recipie for constantly being up 5-10 pounds or more/down 5-10 pounds or more...and this is not a healthy strategy of weight management. Because at the end of the day, if your weight is constantly fluctuating, your weight management plan is flawed. By just focusing on food, it's way easier to get locked into some version of a deprivation diet - by working out (cardio and weight training), a person can feel more comfortable getting more healthy food in during the day.
My mom did some version of deprivation style dieting (up 5-20 pounds/down 5-20 pounds) for years. What that taught me is that you can be lazy and not work out ...and deprive yourself. Or you can work out while people are sleeping ...and not deprive yourself (constantly working out and eating junk food it just as bad as deprivation; there are limits). And that's why I was determined that if I was going to do this right, it had to be healthy or not at all. The Eat -Clean diet is the way to go! I wouldn't even call it a diet - because you can do this everyday until the Lord calls you home at 100 years OLD and be in the best possible health.
Blessings
6. Lewis had the following to say on Sep 25 at 1:16 PM:
I think I've plugged this here before, though I'm not sure, but this free website, www.sparkpeople.com, has been a great boon for me in my weight loss struggles.
I gained weight in 40 pound increments, and weight gain and its associated ills run in my family. I was at 320 lbs. and I really didn't want to go to 360. Something had to be done. So, in working with this website and with the local hospital and their weight loss program, it's been a success (I mostly credit the website though). I also recommend a book by Rick Gallop called "The G.I. Diet" which has helped me understand how my body processes food.
I've now lost over 80 pounds in 5 months because my body is reasserting itself in maintaining its own weight and equilibrium (the doctors and nurses I see regularly say that I am healthier now than ever and am maintaining good blood pressure and cholesterol). I'm continuing to lose weight. My goal is 200, so 40 more lbs. to go! I'm hoping to hit it by the end of January, but I'll just be happy when it happens. Exercise has helped, but it hasn't been constant. Knowing and understanding my diet needs and goals has been essential.
I know now what I eat and I'm starting to understand why. So, I still eat all the same things as I have in the past, just in less quantity and trying to figure out how they all interact with each other. If I'm doing a lot in a day, I eat more carbs. Little, eat more protein. And I maintain a fairly constant fat content.
So, in essence, I'm saying I agree with the article to an extent. You'll never lose weight though just by sitting on the couch, no matter how hard you try (and I have). When God created us, He didn't create us in already built dwellings and structures, but in nature. Though shelter is important, I think it's more important to remember that we're supposed to be out there, exploring this world God created and sharing Him with others we encounter while there.
7. Marci had the following to say on Sep 25 at 1:19 PM:
Kelly,
You should read the Eat Clean Diet.
About weight lifting and cardio: they work best when done together. Try to work up to two days of weight training a week, then see if you can go for a third. You may want to avoid cardio on the days you do weight training. Try to have extended weight training sessions, because you can burn a ton of calories if your weight training the right way.
So do both in your regime. If you can't handle 45min to 1 hour of weight training, and your more comfortable with 30 mins of weight training a shot, I think you could pop in a smidge of cardio on those days.
Don't take on too much at once - the point is to fatigue the muscles, but not be plastered over the cardio/weight training machine. The Body likes gradual changes.
Hope this helps!
Blessings
8. Justin had the following to say on Sep 25 at 1:44 PM:
An active obese person can look forward to more years of healthy life than a sedentary thin person.
Yep. The benefits of exercise reach far beyond just losing weight. I exercise daily and eat whatever I want. (I love me some McDonalds.) I'm not the slimmest person in the world, but I do feel great.
9. Ashley had the following to say on Sep 25 at 1:52 PM:
I've been an athlete for many years, though since college I haven't been training as strenuously. In fact I would say I've become pretty lazy. But there are two instances in the past several years I was able to get down to a low weight (appropriate for my height/body type).
One, during the summer a few years ago (when I had a lot of extra time) I would do some type of slow cardio including biking and walking/jogging for at least an hour or more and also cut the amount of food I ate. I stopped eating sugar completely (not sure how I did that) but at that point I didn't crave it at all. The other thing was, I wasn't stressed at all. I was so relaxed and I think that was part of it. That was probably the lowest weight I've been in adulthood.
Secondly, and this was more recent, I became ill with food poisoning twice in the past year (since summer 2006) which caused me to lose an EXTREME amount of weight. However, after these two instances, I completely reformed my diet to work with my finicky digestive system, and I don't eat bread and try to avoid most processed products (that are usually carbs). I'm not one of those low-carb people at all, but I just try to eat as much whole, natural food as possible. I've maintained a nice weight (but more importantly, body shape) ever since. My exercise regimen changes but my shape does not (with the exception of muscle tone). Exercise does increase calorie intake, so I've just learned how to eat when I'm actually hungry. Sometimes I splurge and eat a bag of cookies or something like that but then I just adjust the rest of my food to accomodate the extra calories.
Probably most are aware of this, but exercise actually increases weight as you increase muscle mass. Being an athlete I was always "heavier" to the doctors but really I just had a lot of muscle (I did track and field). I was bulkier also but it was muscle. So it wasn't "unhealthy" but according to the "scale" it would be considered almost overweight. I've learned its more about body shape, than the actual weight.
Those are just some observations from my own life of ups and downs in the weight department. I agree that diet plays a more important role!
10. Ashley had the following to say on Sep 25 at 1:58 PM:
Kelly,
in answer to your weights vs cardio question:
Lifting weights generally bulks up your muscles. Some experts recommend lower weights and more repetitions, but I have found things like pilates and yoga to be more effective for muscle tone without bulking up. You can actually do various movements (dynamic and static) without weights that will tone muscles and burn calories (check out sites online, the magazines like Shape and Self, etc. have various exercises on their sites).
If you're going strictly for weight loss, long, low-intensity cardio can help, like walking, jogging (not running), low-intensity biking, etc. When you get into higher intensity, yes you can burn a few more calories, and working your heart out more, but that's when your body might also start to bulk AND you will feel more hungry. Of course your body type might be different and you may not bulk at all (mine bulks so easily and that may be due to so many years of sports).
For whatever its worth! Hope it goes well.
11. Ryan had the following to say on Sep 25 at 2:05 PM:
This is just another example of people waiting around to hear exactly what they want to hear.
Losing weight is hard work, the effort it takes to get up and exercise. People aren't willing to hear that truth, they want to eat whatever, do 10 sit-ups a week and look like a model.
What is worse is exercise should never be strictly about losing weight, it is about being healthy. Losing weight is more like a perk that comes with it.
As for eating more, when your body loses fat and gains more lean muscle it takes more calories to sustain itself hence the increase appetite. You should be happy about this you get to eat more and don’t have to worry about gaining weight.
Exercise and a healthy diet should be staples in a Christian life, Paul says “Do you not know that your body is a temple of the Holy Spirit, who is in you, whom you have received from God? You are not your own; you were bought at a price. Therefore honor God with your body.” (1 Corinthians 6:19-20)
Was Paul strictly talking about sex, maybe. But I think we honor God by the way we treat our bodies on every level. Consider the body a talent you have been entrusted with, use it wisely and take care of it!
12. Suzanne had the following to say on Sep 25 at 2:16 PM:
I've lost the most weight when I don't work out...and don't think about it. Last summer I made a couple of changes for financial and health reasons (less dairy, no Starbucks latte in the morning, soup for lunch most days). I was shocked when I weighed after six months and discovered I'd lost 10 pounds. I've kept it off for a year.
13. mavis had the following to say on Sep 25 at 2:19 PM:
It depends on if you want to be thin or fit. There is a difference. It also depends on if after working out you feed your hunger with healthy foods or junk food.
14. Katie (the other one) had the following to say on Sep 25 at 2:39 PM:
hmm...I'd like to see more research on this. I'm an avid gym member, which includes a couple of group fitness classes a week. Almost every instructor has said that weight loss is a simple math equation (calories in vs. calories out). So, if I am burning calories at the gym, then it's better than if I'd been sitting on the couch all day.
If we're talking strictly numbers, then no, exercise isn't going to show that drastic of a change initially or for awhile, because while a person is losing fat, they're gaining muscle, and muscle is more dense (weighs more for the same surface area of fat).
Let us not forget the research on exercise and heart disease...
15. Karen had the following to say on Sep 25 at 2:39 PM:
Exercise, both cardio and resistance is very beneficial for achieving a healthy body composition and a long, full life. But because there's a limit to how many extra calories you can burn off each day through exercise, dieting works faster because you can cut down your calorie intake quite drastically.
If we say that a person's ideal calorie consumption for a healthy weight is say 2000 calories per day, and they're eating 3000 calories per day, they would need to do at least two hours of very intensive exercise to trigger weight loss. Cutting calorie consumption by a third to a half is probably a more sustainable way to lose weight. Or better yet, combine the two.
Exercise has many benefits besides weight loss - improved cardio health, better muscle tone (muscle increases the number of calories you burn a day, even at rest), stronger bones, better immune system, etc.
16. Jeni had the following to say on Sep 25 at 3:37 PM:
Exercise is good for us and eating healthy foods in healthy amounts is good for us. Two very simple concepts that are super difficult for me to follow through on! There are all kinds of emotional, psychological and environmental variables that play into a person's health. One thing I personally have discovered about excercise is that it takes me a lot of miles to burn chocolate chip cookie calories. So then I have to decide if the cookie is worth the miles. Sometimes the cookie is worth it and sometimes it isn't.
17. BDB had the following to say on Sep 25 at 5:24 PM:
Katie (the other one)
>>hmm...I'd like to see more research on this.<<
Here's a web page that includes a significant amount of science:
http://www.thefactsaboutfitness.com/
Sure, he's primarily a body-builder, but he's also got his Master of Science degree. It's interesting reading. Be sure to talk to your doctor before doing anything!
My personal suggestion is that it worked best to first right-size the caloric intake, then do strength training. But don't exercise so hard that you injure yourself - it really defeats the purpose if you can't exercise for 8 weeks while you heal!
18. Amir Larijani had the following to say on Sep 25 at 7:28 PM:
Exercise is important, but it's about the right type of exercise. Aerobic exercise is all well and good, but if you want real results you have to do some stength training.
I recommend dips, pull-ups, push-ups, crunches, and some dumbell work in addition to time on a treadmill/exercise bike/elliptical joggger or whatever your aerobic routine of choice is.
As for diet, think in terms of eating the way you ought to eat for the rest of your life. Do NOT think in terms of "I must eat this way to get my weight down." If you do the latter, you'll gain the weight right back.
I dropped 40 pounds in the last 15 months. The only dietary change I made? I minimize my fast food consumption.
19. Leah had the following to say on Sep 25 at 7:43 PM:
That 'study' said nothing new. Of COURSE you're not going to lose any weight by exercising if you're still eating too much bad stuff. But I can guarantee you, you will lose more weight by eating healthily *and* exercising than by just eating healthily (except for people with health problems which makes their bodies operate differently). Depending on whether you're going for fat-loss or muscle-development, different types of exercise are appropriate.
It also depends on whether you want to lose weight or fat. Losing weight should not be your goal. Losing fat should be (which *usually* results in losing weight). But I mean, take my boyfriend for example, he's been hitting the gym a number of times per week since March-ish, and while he's only lost a few kilos, he has lost heaps of fat and in its place is muscle and increased strength and general fitness. However, if you took me for example, I'm at a weight where I really shouldn't be looking to lose any weight, HOWEVER, i should be looking to lose fat and build muscle. Make sense? Point remains that exercise is still key in losing weight AND building muscle, COMBINED WITH healthy eating.
20. KJ had the following to say on Sep 25 at 7:58 PM:
Something I find interesting is that when I'm exercising regularly, I may have more of an appetite but the foods I want are healthful ones, and I don't desire junk. Conversely, when I haven't worked out in awhile, I can desire (and eat!) three candy bars and call it dinner without too much trouble.
I think our lifestyles for the most part have become so sedentary that we HAVE to exercise vigorously just to break even with what our bodies need. If we were hauling the water from the well in buckets for drinking, cooking, and bathing, chopping our own firewood, milking cows by hand, etc., we probably wouldn't need treadmills or gym memberships.
21. Adam had the following to say on Sep 25 at 8:57 PM:
I don't see how all of these articles and things get published or even get out there. Scientists work with bodybuilders and learn the long-term results of how your body adapts and maintains what it is.
Basically it is metabolically expensive to put on muscle. Your body almost seems designed to put on fat, not muscle because fat is a lot more energy efficient than muscle. When you begin working out, all you're doing for the first six months or so is improving what muscle you already have. Your muscle's neuroskeletal systems learn the resistance you put on them and your muscles just become better at lifting weights because they learn to do it better, usually by adding on more connective tissue between muscles and joints and whatnot.
So this is why during peoples first months of working out they see the biggest strength change, although there usually won't be much of a change in your weight, or in your muscle mass. A bodybuilder who works out regularly and eats properly should only gain around 3 to 4 pounds of muscle a month. A month! That's really not that much and I usually laugh when I hear about people worried about accidentally bulking up at the gym and that's why they only do cardio.
Just keep in mind, bodybuilders usually eat a lot more than anyone else and they're a heck of a lot leaner than most everyone else. I personally just base everything related to my workout on what bodybuilders do because, quite frankly, they make a living by having big muscles and almost non-existent fat, so I figure they know something about staying in shape.
As for losing weight... replacing your muscle with fat will initially make you look thinner and lighter, even though you'll probably be heavier because your body is a lot more dense. But hey, seriously? What's the big deal about 10-15, or even 20 pounds of difference, having muscle makes every physical action in life a lot easier and keeps your bones strong a lot longer. It's also attractive... so why not go to the gym and transform your body.
Now I'm just being longwinded and spewing out my own personal feelings on weight lifting, but personally I feel that it is not a vain act in life. Being fit is a lifestyle that can benefit you where ever you are, and why not be fit while you're still alive? I have not met many people who felt worse after a workout than better. Ok end long-winded post that noone will read, haha.
22. Jamie Morton had the following to say on Sep 25 at 11:28 PM:
Right. And global warming is a lie, too.
23. Marci had the following to say on Sep 26 at 1:28 PM:
Ashley (and Kelly)
The problem with low-intensity is that you body *will* get used to it after a while - and then you really won't be burning as many calories as the machine says you are (they're always a little high, but at least give you a ball park). I can't tell you how many women I see at the gym doing low intensity month after month - and aren't getting results. At some point, people just have to realize: its GOING to get uncomfortable! Particularly if you're going for cardiovascular health (which is the healthiest mentality to have - why exercise just to lose weight - this is just the same as dieting).
About bulking up: how long to experts have to say that this, by most standards, is a myth?!? Women simply do not have the neccessary hormones to seriously bulk up! On top of this, if you aren't lifting heavy enough weights (by reps 10-12, you should be feeling the BURN), your strength training regime is not doing its job - and you will not get results.
Karen: you can also burn tons of calories on the right workout machine at the right intensity - you can perhaps get rid of more calories this way.
Case in point: one lady was shocked when I told her that if she walked at around 4 and had the incline at 15, she'd burn 700 calories in an hour. There she was, killing herself to run for 15 minutes and hating it, when she could just watch her favourite show on the monitor for an hour while WALKING! Some people burn even more an hour because they've gained muscle weight and thus the calorie counter counts way, way too low for them now, as well...
Adam: thank you for setting the record straight. I enjoyed reading your post.
Blessings
24. Jill had the following to say on Sep 26 at 2:34 PM:
Exercise is essential to both losing weight and maintaining your optimum fitness level. I've lost about 15 pounds by both exercising and eating real food (meat and veggies) regularly. I also think it's bogus that sit-ups or crunches "don't burn your belly fat". Yes they do, because my stomach goes down when I do them regularly. Also, if I have eaten a big meal and my stomach swells, doing crunches makes the swelling go down a bit and my stomach does not feel as full as it did prior to the exercise. So exercise yourself and see what happens.
25. Kelly had the following to say on Sep 27 at 2:09 PM:
I read this and started laughing. This is just another example of someone spending money on another ridiculous study to tell people what they want to hear. However I know from personal experience that working is key for weightloss. I recenly lost 130 lbs through diet and exercise and I have been keeping it off the same way.
Many many times before I tried so many different diets - cabbage soup, broth, juice, slim fast, appetite suppresant drugs if it existed I tried it and I would loose maybe anywhere from 5-20 lbs and then it would all come back plus it would bring along another 10-20 with it to hang out on my thighs.
Today I work out every day and eat a diet rich in fruits, vegs, whole grains and lean poultry and fish. And I like it - I never thought I would say this but it is true - I do like to work out. It makes me feel happy, helps me get rid of my frustrations over work, life, being single, not making enough money etc. And it does not increase my appetite, I find that I gain weight in the weeks when I get off schedule because then I am more down emotionally and will tend to stress eat then.