If you are a regular person concerned with your weight and health, you will often find information all over the internet on social networks such as this exercise will help you lose quick weight or something like that.
And especially now, the media is advocating that we do not need to change our diet, work hard to achieve our dreams' health and body.
However, this has been shown by scientists that things are not going the same way. Why food advertisers are pushing for this problem is certainly easy to understand.
It can be said that weight loss or weight gain depends maximally on your daily diet because it accounts for 60 to 70% of the energy you consume, and this is the most important thing.
Other and key factors are people emphasizing exercise burns energy to have a dream shape that only calculates the minced percentage even 20% in supporting you how to lose weight.
Scientists also show evidence that although exercise is not a key factor in weight loss, it has an excellent impact on overall health, agility, and sharpness in your thinking.
In this article, you'll detail those great research, and from there, you can balance, position yourself, change your diet, and combine with exercise to create the real results they desire.
Since 1980, the number of people obese in the world has doubled, with about 13% of the world's population confirmed to be obese, according to a report by the World Health Organization WHO.
Food companies are constantly giving scientific advice that makes you believe that you will keep in shape just by exercising hard regardless of your diet.
This forms a false mentality among most people today, that exercise can actually help us eliminate excess energy from being loaded into the body. Now BellyFatZone invites you to refer to this article together!
A revolutionary finding in the way our bodies consume energy
Today we spend most of our time sitting in place while the Hadza people move and move continuously. Pontzer hopes studying these differences in lifestyles can help him make a breakthrough in understanding more deeply how the human body consumes energy.
It is thought that the problem of being overweight has increased dramatically in the last 50 years because we are less active than our ancestors.
For 11 days, he tracked the movements and calculated the energy expenditure of 13 men and 17 women of the Hadza tribe between 18 and 75.
He wanted to verify whether it was due to less movement than Americans had a more serious overweight problem than the Hadza.
But the real results were beyond expectations.
“We are amazed that the amount of energy spent in a day of the Hadza is not higher than Americans or Europeans,” – said Pontzer.
Even though hunter-gatherers required movement and movement all day, the Hadza only consumed as much energy as office workers.
After some time pondering over this discovery, Pontzer was able to explain:
Firstly, scientists soon realized that the total daily energy expenditure of the body includes energy used for movement and includes all the energy needed to operate thousands of functions. Of a living organism.
Pontzer thinks perhaps the Hadza's energy consumption is on par with the Americans because they use less energy for other jobs. Maybe the Hadza rested more when they weren't hunting or gathering.
Hadza people use the same amount of energy, but they are not overweight due to the limited amount of food that prevents them from overeating.
Read more: How to Lose Weight Fast at Home With Exercise and Diet?
Let's associate this with our exercise.
You've just finished a 1-hour workout with a professional trainer.
Your whole body is sweaty; you breathe and feel hungry as if you have just burned all the stored energy in your body. Are you confident that you will get the body you dream of in just a few months of such hard training?
But no, like the Hadza, the amount of energy you consume is not much more than people who do not exercise.
Still, wondering? So let's take a look at these interesting facts about exercise that have been scientifically proven below:
1. Exercise is very healthy
Before we dive into how exercise isn't beneficial for weight loss, we need to make one thing clear: No matter what impact exercises have on your waistline, they still bring a lot. Benefits for your body and mind as well.
Many studies have demonstrated the great benefits of exercise for human health, but keep in mind here is health, not weight.
Regular exercise will help you reduce blood pressure and blood fat and reduce your risk of obesity, stroke, and most cardiovascular diseases.
Many other studies have shown that people who exercise regularly have a lower risk of brain diseases like Alzheimer's or confusion. They also scored higher on thinking tests.
If you've lost weight, exercise also helps maintain your existing weight.
Read more: What Kind Of Exercise To Lose Belly Fat?
2. It is almost impossible to lose weight with exercise
These people all exercise a lot, from running to the gym while keeping the same diet. The results showed that most of them lost only a few pounds, even though the exercise was strictly monitored.
To explore the effects of exercise on effective weight loss, researchers have followed a lot of overweight people and are trying to lose weight faster and more efficiently.
Alabama University obesity researcher David Allison concludes: exercise has only a minimal impact on weight loss – “the impact is smaller than mathematically you'd expect,” he says.
We have long thought that weight loss follows the simple rule of “calories in, calories out” (calories in, calories out).
In the 1958 study, researcher Max Wishnofksy gave an example that many individuals and organizations use as a weight-loss law: 1 pound of human fat contains 3,500 calories, so if you cut 500 calories. Every day through diet and exercise you will lose 1 pound of weight in 1 week.
Read more: Morning Exercise Routine For Beginners – Mistakes You Need To Avoid To Be Effective.
Likewise, adding 500 calories per day for 1 week increases your body by 1 pound.
Science today perceives this law as “too simple.” Now they know the human body is a “dynamic and complex system.”
When you change a factor, such as reducing calorie intake or exercising more, this creates a series of changes in the body that affect the total number of calories you use, which changes your weight.
For weight loss, calorie restriction is better than exercise, Allison said. And limiting calories plus exercise is even better.
3. The calories you burn while exercising makeup only a tiny part of the total calories your body consumes each day.
A little-known fact is that no matter how hard you train, the calories you burn make up only a tiny part of your body's total daily caloric expenditure.
In fact, these calories only account for about 10 to 30% of the total calories consumed, depending on the individual condition.
The human body has 3 main types of energy expenditure:
1. Basal metabolic rate (basal metabolic rate), or energy consumed for basic functions when the body is resting.
2. Energy is used to break down food
3. Energy used for movement.
We cannot control the basal metabolic rate, but that's where we consume the most energy: about 60 to 80% of the total energy wasted.
Therefore, only 10 to 30% of energy is left for the movement, of which exercise is just a supplement. It can't be said that exercising doesn't help us burn calories, but those calories are really insignificant compared to the amount of food we eat each day.
4. You cannot burn large amounts of calories just by exercising
Mathematician and obesity researcher Kevin Hall created this model to explain why you cannot lose a significant amount of weight no matter how hard you exercise.
If an overweight or obese person wants to lose a large amount of weight just by exercising, it will take a lot of time, effort, and willpower.
Let's say a man weighs 200 pounds (90.7 kg). If he jogs 4 times per week, for 60 minutes at moderate intensity for 30 consecutive days, and keeps the same diet (calorie intake remains the same), he will only lose 5 pounds. (2.2kg). “If he decides to increase his food intake or rest more to recover quickly, he will lose even less weight,” adds Hall.
5. Exercise can even be harmful to weight loss
The more active we are, the more we want to eat. Exercise will certainly make us so hungry and hungry that we consume more calories than we just consumed.
A 2009 study found that people often increase their food intake after exercise, often because they think they've just burned a huge amount of calories or feel hungry.
But there is a stark truth: those calories burned are really impermeable. A cup of coffee or ice cream can also completely erase your training effort for an hour.
Besides, studies have shown that people often move more slowly after exercise, so less energy is spent on other tasks.
This may be due to feeling tired, so they want to rest. They will be less active, such as choosing to take the elevator instead of the stairs, so energy consumption changes. These changes are made unconsciously and are often referred to as compensatory behaviors.
Read more: Calisthenics Exercises for Beginners Improve Flexibility and Have 6 Pack Belly.
6. Exercise can cause physiological changes that slow down metabolism
This is perhaps the most interesting finding: internal organs automatically regulate how the body consumes energy after exercise.
Researchers have discovered a phenomenon called “metabolic compensation,” in which people increase their caloric intake by increasing their mobility and metabolic rate. Be slowed down.
In other words, your body is actively fighting off your own weight loss efforts.
This effect has been attested. In a 1994 study, researchers selected seven sedentary twins, and within 93 days of the experiment, the twins had to spend at least 2 hours a day exercising at home at high altitude.
They are also isolated in 24-hour monitoring labs and extremely rigorous diet control, measuring every calorie intake in the body to ensure that every day is the same.
Despite switching from sedentary to high-intensity exercise a few hours a day, these 7 twins lost only 11 pounds (5kg) on average. Even more interesting, after 93 days, the calories they spent on exercise were 22% less than when they started the test.
To explain this, the researchers assumed that either the subject's metabolic rate slows down, so they use less energy.
This phenomenon is called “part of the survival mechanism”: The body conserves energy after exercise in an attempt to store fat for future needs.
7. The human body sets a limit on its own energy expenditure
Another theory about why it is difficult to lose weight by exercising alone is that the body's energy expenditure is almost the same.
In another 2016 Pontzer article in the journal Current Biology, he and his colleagues found evidence for this hypothesis.
They recruited 332 people from Ghana, South Africa, Seychelles, Jamaica, and the US to monitor for 8 days and collect information on all their activities while accurately calculating the amount of energy consumed.
The scientists classified the participants into three groups: the sedentary group, the relatively active group (exercising 1 to 3 times a week), and the super-active group (exercising almost every day).
They found that in the energy expenditure due to exercise, only about 7 to 9% of the group's total energy consumed. The relatively active person consumes more energy than the sedentary (about 200 calories per day). Still, on top of that, it seems that the amount of energy consumed has hit a limit.
In other words, after a certain amount of exercise, you are no longer burning energy at the old speed. The total energy wasted can remain the same.
Based on this study, Pontzer came up with another model for ending the “calorie in, calorie out” path.
He calls this “constrained model,” indicating that the practice's impact on the human body is not in a straight line.
When food was scarce in the history of evolution, the human body created a limit on the energy it was willing to consume, no matter how much we moved.
The science is in: Exercise isn’t the best way to lose weight Video:
So what should you do if you want to lose weight?
The National Weight Control Registry conducted an excellent study analyzing the characteristics, behaviors, and habits of people who lost at least 30 pounds (13.6 kg) and haven't gained back in at least a year.
They currently have more than 10,000 volunteers participating in the study, who have to answer annual questionnaires about maintaining their weight.
Researchers have found that people who have successfully lost weight have something in common: They step on weight at least once a week; they limit their caloric intake, stay away from high-fat foods, and carefully measure their portion sizes. At the same time, they exercise regularly.
But be aware: These people exercise for the additional purpose of monitoring calorie intake.
Weight loss experts say that the most important thing a person can do is limit calories in ways you like to maintain them while focusing on a healthy diet.
If you're going to start a safe weight loss journey, focus on your diet. Exercise has many health benefits while also keeping your weight off, so incorporate regular exercise for the best results.
- Meat Only Diet Weight Loss – Is That Really a Good Idea?
- How to Jog Properly to Lose Weight – Your Friends will be Surprised With Your Looks
- 25 Secret Tips To Lose Belly Fat Science-Based Will Help You Reach Your Goals Faster And More Safely
Hopefully, the information above has helped you tain sore knowledge about “why do I lose more weight when not exercising” and bring some small value to you. Please share this article if you feel it is useful. Thanks!