Why Exercise Isn't Enough

by Jonny Bowden (Subscribe to Jonny Bowden's posts)
Sep 21st 2009 1:00PM

Categories: Jonny's Take, Diet & Weight Loss, Fitness

Jonny Bowden, author, nutritionist and weight loss coach cuts through all the misconceptions about diet and fitness to help you transform your body, your health and your life.

Photo: Getty Images

What if I were to tell you that exercise is fairly useless for losing weight?

Now before you accuse me of heresy, let me explain. There's no doubt that exercise is one of the best things in the world you can do for your health. It improves mood -- in some studies, as well as antidepressants -- and it's great for your heart. Recent research shows that it even helps you grow new brain cells. And people who exercise on a regular basis have a lower risk for cancer, diabetes and heart disease.

But weight loss? Not so much. Does that seem contrary to everything you've heard? Of course it does -- but don't shoot the messenger. Here's the truth: The exercise/weight-loss equation is way more complicated than we've been led to believe.

Let's start with calories. Most people overestimate calories burned during exercise (by a long shot), just as they typically underestimate daily calorie consumption (ditto!). Forget what the computer readout on the Stairclimbers and treadmills at the gym say -- according to the Mayo Clinic, even high-impact aerobics only uses up about 511 calories an hour; walking at a pace of 3.5 mph barely uses 300. You can wipe that out with one medium meal at McDonalds -- heck, you can wipe it out with a one big "low-fat" muffin from Starbucks!

Then there's the appetite factor. Exercise makes people hungry, and people often compensate for exercise by eating more. I've seen people at the gym scarf down "energy" drinks that contain the calorie equivalent of two days worth of workouts.

Plus, there's good old garden-variety self-deception. Ever told yourself you can indulge with a Krispy Kreme today cause you just worked out? Sorry. That's like saying you saved some money by buying milk at Target so you might as well go to dinner at the Four Seasons. The math just doesn't work out.

Interestingly, the research is very clear that it's next to impossible to keep weight off unless you exercise regularly. But using exercise alone as a weight-loss strategy is -- forgive the bad pun -- an exercise in futility. That's why the best trainers have a saying: "You can't out-train a bad diet."

For more information on health, fitness, exercise and nutrition, visit Jonny Bowden.

Comments (7)

Reader Comments (Page 1 of 1)

u262f 9-21-2009 @ 2:47PM

Yes, it's complicated. It's way more complicated than anybody can reasonably address in a blog. Sometimes, the net effect is that, while exercise alone isn't enough, consciously deciding to exercise and sticking to it can be all the conscious effort takes because it can start a subconscious cascade of a lot of other factors, such as improvement in body awareness. Besides, improved mood and self-confidence can fix some varieties of emotional eating, and time spent exercising is time that can't be spend mindlessly snacking. And so on. Proper science is supposed to hold all the other factors constant, and the whole "exercise isn't enough" argument depends on using uncontrolled variables. The "uncontrolled variables" discussion can easily go either way, and it's definitely not at all scientific.

If everything else remains exactly the same, then scientifically, increasing physical activity burns more calories and results in losing weight. If everything else isn't remaining exactly the same, then we've stopped following the scientific method, and the conclusions are completely unscientific.

Linda 9-21-2009 @ 6:39PM

I agree with you 100%! The whole exercise/weight loss formula is complicated but I also liked your comment that starting one healthy habit leads to more. I have found this to be true as well. I find that if I stray from exercise or healthy eating or drinking water, the other habits remain and eventually, I end up back in sinc with my healthy lifestyle once again thanks to a solid foundation based on proven facts, not fads.

Beth 9-21-2009 @ 3:10PM

WALKING is the best exercise and overall toner! My stomach is tighter, my legs are more toned and I simply feel better. It does not require a gym membership, a trainer or fancy shmancy equipment. Be that as it may, I know I just can't stroll to work and /or walk lunchtime and then chow down on a burger and fries and expect to lose weight and have a flat tummy! You have to watch your portion size, eat less and burn more.

I am a full time working mom, and staying in shape is rough for me. What I do right now for exercise as I don't have the money/time to go to a gym is take a walk to work (or walk at lunch ir I am running late in the morning) and run on the weekends. I also eat a diet based on whole grains, veggies and lean protein. I wear smartsole exercise insoles http://www.smartsole.com . They are anti cellulite insoles that help you tone muscles, increase circulation and cause you to burn more calories with every step. So you are getting a work out and toning your legs and butt even when just running errands.

I read about them in Prevention mag in an article on exercise shoes and they are a fabulous way to get toned for those of us with crazy schedules. They listed the code jm10 to save 10% off.

I have lost 40 pounds over the last 3 years and though not skinny, I am now in shape and toned (and my butt is higher!) and can wear a size 8 jeans. Toned, healthy and fit with curves is the goal! I also save money on my commute by walking as well.

Jonathan Aluzas 9-21-2009 @ 7:06PM

You're right, it's not enough for weight loss. The critical component will always be clean eating.

I wish, however, we could focus on the fact that true health is dependent upon exercise. Doesn't matter how thin you are, if you don't exercise you will not be healthy. Research shows that you can be overweight, even obese, and be healthy as long as you exercise rigorously and consistently (and you will be healthier than a thin person who doesn't exercise).

I hope someday we can convince the public to focus on health, not weight.

Lovina 9-21-2009 @ 9:18PM

Great, to-the-point article. It reminds me of an article I read long ago in a magazine...that article has stuck with me for YEARS. It talked about all the ways we trick ourselves into believing we haven't consumed calories. Like:
1) during the holidays, all things you eat only contain 1/2 the calories (I'm sure it's to do with a 'kind' God!)
2) if someone gives you a 'sweet' gift, those calories don't count
3) if no one sees you eat it, it's less calories
...and so on. These kinds of mind games can be our worst enemies. So you exercise and exercise and wonder "why am I not losing weight??" Not to mention the fact that ONE LITTLE piece of chocolate can contain up to SEVENTY calories. So you eat 3 pieces - feel completely unsatisfied and have eaten more sugar than you can burn in 45 minutes. :(

musajen 9-22-2009 @ 8:04PM

I think it's important to note that while exercise isn't so great at helping you lose weight, it is a useful tool in reshaping your body (strength training).

Diet-Walker 10-29-2009 @ 2:35PM

This article is not accurate nor scientific at all. In fact exercise doesn't burn so little as it states. 1 hour of fast walking doesn't burn 300 calories, but 400 to 500. And exercise itself controls hunger. It doesn't increase hunger. When i exercise i eat a lot less than if i sat all day at home. It creates natural appetite-suppressors (The so called "Happy messengers in the brain"). Another great thing about exercising is that it makes you fat-burning hormones such as thyroid and glucagon work better. Among many, many other things !!

So go ahead and go out for 40 to 60 minutes walk !!

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