Want to Lose Weight? You Gotta Work Out
Categories: Diet & Weight Loss, Fitness, Best Life with Bob Greene
Exercise physiologist and certified personal trainer Bob Greene has helped millions of people slim down, most recently with his online program TheBestLife.com. The best-selling author shares the sure-fire strategies for losing weight, protecting your health and living your best life.
A recent story in TIME magazine suggested that when it comes to weight loss, exercise doesn't work. The author claimed it was because exercise stimulates hunger, which leads people to "make up" for the calories burned during a workout, either by eating more calories or by moving less afterward.
One major problem with this argument is that the study the author primarily used to support his theory only looked at low-intensity exercise. During the six-month study from Louisiana State University, participants worked out at only 50 percent of their maximum heart rate. In my experience, low levels of exercise can (and often do) stimulate the appetite in direct relation to calories burned. So, the more calories you burn, the more your appetite increases. Not surprisingly, that's exactly what the study found.
However, if you work out hard enough (which should be at about 80 percent of your target heart, or vigorously enough that you could still carry on a conversation during the workout, but would prefer not to), you'll likely burn more calories than you take in -- even if you experience an increase in appetite. And the fitter you are, the longer and harder you can work out, which will further increase your calorie burn not only during the session, but throughout the day as well.
I'm not knocking low-intensity exercise -- it certainly has its benefits, particularly from a health standpoint. The researchers did note that even the low-intensity exercise participants saw an increase in their fitness levels and a decrease in waist circumference, a measurement that's been linked to more than a handful of diseases. Still, when it comes to weight loss, vigorous exercise is the key.
It's also worth pointing out that the increase in appetite with activity might not be a problem for everyone. Some of the compensation people experience after exercise may be more psychological than physical. You may think you burned enough calories to splurge on that cupcake, or feel that a workout has earned you a reward indulgence. But the reality is, walking at a moderate pace for 30 minutes burns only about 150 calories -- far less than the number of calories in what most of us would consider a treat.
If you find you're falling into a reward trap, try treating yourself with something other than food. Get a manicure or buy a new pair of sneakers. If you have trouble moving away from the food-as-a-reward thinking, opt for a healthy snack, like fresh berries topped with a little whipped cream instead of a pint of strawberry ice cream.
The author of the TIME article thought that diet alone is the key to weight loss, but I'm not on board with that theory. There's plenty of research that suggests losing weight through diet alone produces the same appetite-stimulating effects the author attributes to exercise. It's a simple fact that people who lose weight -- whether through diet, exercise or a combo of the two -- tend to get hungrier. In my experience, exercise helps because it allows you to eat more calories than you would be able to if you were only dieting, and still lose weight.
My advice: Don't use this article as an excuse to give up on your fitness plan! Stick with exercise, and at worst, you'll reap the disease-fighting benefits, which include a reduced risk for heart disease, cancer, diabetes, osteoporosis and more, as well as an increase in self-esteem and energy. And at best, you'll also see a dip in those numbers on the scale. That doesn't sound like a bad deal to me!
Having trouble getting fit? Maybe it's time for a trainer.
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| Photo: Corbis |
One major problem with this argument is that the study the author primarily used to support his theory only looked at low-intensity exercise. During the six-month study from Louisiana State University, participants worked out at only 50 percent of their maximum heart rate. In my experience, low levels of exercise can (and often do) stimulate the appetite in direct relation to calories burned. So, the more calories you burn, the more your appetite increases. Not surprisingly, that's exactly what the study found.
However, if you work out hard enough (which should be at about 80 percent of your target heart, or vigorously enough that you could still carry on a conversation during the workout, but would prefer not to), you'll likely burn more calories than you take in -- even if you experience an increase in appetite. And the fitter you are, the longer and harder you can work out, which will further increase your calorie burn not only during the session, but throughout the day as well.
I'm not knocking low-intensity exercise -- it certainly has its benefits, particularly from a health standpoint. The researchers did note that even the low-intensity exercise participants saw an increase in their fitness levels and a decrease in waist circumference, a measurement that's been linked to more than a handful of diseases. Still, when it comes to weight loss, vigorous exercise is the key.
It's also worth pointing out that the increase in appetite with activity might not be a problem for everyone. Some of the compensation people experience after exercise may be more psychological than physical. You may think you burned enough calories to splurge on that cupcake, or feel that a workout has earned you a reward indulgence. But the reality is, walking at a moderate pace for 30 minutes burns only about 150 calories -- far less than the number of calories in what most of us would consider a treat.
If you find you're falling into a reward trap, try treating yourself with something other than food. Get a manicure or buy a new pair of sneakers. If you have trouble moving away from the food-as-a-reward thinking, opt for a healthy snack, like fresh berries topped with a little whipped cream instead of a pint of strawberry ice cream.
The author of the TIME article thought that diet alone is the key to weight loss, but I'm not on board with that theory. There's plenty of research that suggests losing weight through diet alone produces the same appetite-stimulating effects the author attributes to exercise. It's a simple fact that people who lose weight -- whether through diet, exercise or a combo of the two -- tend to get hungrier. In my experience, exercise helps because it allows you to eat more calories than you would be able to if you were only dieting, and still lose weight.
My advice: Don't use this article as an excuse to give up on your fitness plan! Stick with exercise, and at worst, you'll reap the disease-fighting benefits, which include a reduced risk for heart disease, cancer, diabetes, osteoporosis and more, as well as an increase in self-esteem and energy. And at best, you'll also see a dip in those numbers on the scale. That doesn't sound like a bad deal to me!
Having trouble getting fit? Maybe it's time for a trainer.
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Reader Comments (Page 1 of 1)
Joanna 9-18-2009 @ 1:49PM
I think exercise is important, even if just for the simple fact that as you lose weight, you burn fewer calories just going through your day, and thus you can't eat as many calories. Exercising is necessary for allowing you to continue eating normally (but still healthfully).
It's a sick twist that as you lose weight you burn fewer calories and just as you get used to eating 1,800 calories, you lose ten pounds and have to eat 100 calories fewer (just for example). Even if it is just 150 calories of exercise, that can be the difference between feeling that your diet is something you can live with or not.
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Cory Cook 9-18-2009 @ 6:49PM
I think exercise is important too... But I think your diet is even more important. People think just because they work out that they can eat bad and be healthy. Well yes exercise can make you healthy, but if you are putting junk into your body then your body will become junk. You know what they say, "You Are What You Eat".
I think once you change your lifestyle and start eating good stuff, like veggies, fruits, protein sources and carbs (at the right times) then you will start having less cravings for so call junk food. And you will start to lose weight from that too.
Now don't get me wrong exercise is important for losing weight. Basically in order to lose weight you have to burn more calories then you are taking in. But you also want those calories you are taking in to be useful to your body, and be in the right stuff. like good fats, protein carbs and vitamins/veggies. And you have to be doing the right exercises too. I recommend doing interval training with weights for fat loss. Or even complexes with weights. They will burn way more calories than walking or jogging will and they will build muscle too, which in turn will boost your metabolism.
Well for more info on working out go to my site. A whole bunch of free articles on there ;)
http://www.hardgainermusclebuilding.com
http://www.hardgainermusclebuilding.com/articles.php
http://www.hardgainermusclebuilding.com/links.php
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Dieting Plans 9-19-2009 @ 12:33PM
check this out
http://dietingplans4you.blogspot.com/2009/09/diet-buddy-can-help-you-lose-weight.html
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deadharbor 9-19-2009 @ 12:24PM
Exercise makes you less inclined to eat junk. The positive feeling you get from it will actually help you have a better diet.
Reply
Dr. David Robinson 9-20-2009 @ 8:35AM
Exercise is main one essential for losing excess body fat, achieving proper body composition and body contouring. It has a myriad of benefits for health and longevity. But we must take the focus off of "weight loss" (a long standing misconception but a status quo term) and placing it living a healthy lifestyle.
Best, DrDavidRobinson4Health.com.
Reply
poker rakeback 9-20-2009 @ 9:48PM
I work at a nutritional store, and I know first-hand that diet and supplements are about 80% of the battle. You cant build muscle without proper protein intake, and you cant stay lean without consuming a balanced diet and getting proper sleep.
http://www.rakebackleader.com
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Todd29 10-03-2009 @ 10:51AM
NO-ONE WILL LOSE WEIGHT UNLESS THEY WANT TO! Stop dieting; keep track of everything that you eat each day. Secret information will help you to get the body that you want. Each day keep your body properly hydrated with plain water and definitely limit your sodium intake. Keep mindless grazing to a minimum. Remember; eat to live, don’t live to eat! A daily regimen is needed by everyone and that regimen includes proper nourishment. Diets and diet aids do not help anyone! The only way to successfully lose weight and get the body that you deserve is by using secret information. This information is in the book Lose Weight Using Four Easy Steps which can be ordered through the website www.bbotw.com Everyone who has gotten a copy of these secrets has lost weight and become healthier.
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shinehome 10-30-2009 @ 11:45PM
Yes, life is movement, there was a good physically do something would be so easy in the morning or the evening to bring a watch to control their own weight, will be more conducive to physical exercise.
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http://www.fashionalwatch.com
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