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Why you shouldn't exercise to lose weight, explained with 60+ studies

How to actually lose weight

People who have had success losing weight have a few things in common: 

  • They weigh themselves at least once a week. 
  • They restrict their calorie intake, stay away from high-fat foods, and watch their portion sizes. 
  • They also exercise regularly. But note: They use physical activity in addition to calorie counting and other behavioral changes.

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Why you shouldn't exercise to lose weight, explained with 60+ studies

Why you shouldn't exercise to lose weight, explained with 60+ studies

https://www.vox.com/2016/4/28/11518804/weight-loss-exercise-myth-burn-calories

vox.com

6

Key Ideas

Calories burned every day

The calories we burn every day include not only movement but all the energy needed to run the thousands of functions that keep us alive. 

Exercise and health

Exercise is like a wonder drug for many health outcomes: reducing blood pressure, reduces the risk of diabetes of heart diseases and slows developing cognitive impairment from Alzheimer's and dementia. 

But as for losing weight, it helps more in weight maintenance than in losing the actual weight.

Human energy balance

Exercise alone has a modest contribution to weight loss. But when you alter one component, cutting the number of calories you eat in a day to lose weight, doing more exercise than usual, this sets off a cascade of changes in the body that affect how many calories you use up and, in turn, your bodyweight.

Exercise and calories burn

Exercise accounts for a small portion of daily calorie burn.

Even when you work out, those extra calories burned only account for a tiny part of your total energy expenditure, only around 10 to 30 percent, depending on the person. It's not nearly equal to food intake.

Exercise can undermine weight loss

  • How much we move is connected to how much we eat. And exercise, of course, has a way of making us hungry — so hungry that we might consume more calories than we burned off.
  • Some people simply slow down after a workout, using less energy on their non-gym activities, because they're tired.

How to actually lose weight

People who have had success losing weight have a few things in common: 

  • They weigh themselves at least once a week. 
  • They restrict their calorie intake, stay away from high-fat foods, and watch their portion sizes. 
  • They also exercise regularly. But note: They use physical activity in addition to calorie counting and other behavioral changes.

SIMILAR ARTICLES & IDEAS:

Metabolism

It refers to the thousands of chemical reactions that turn what we eat and drink into fuel in every cell of the body. These reactions change in response to our environments and behaviors, an...

How The Body Uses Calories

  • Basal metabolism is the energy our body needs to keep our cells working and accounts for 65-80% of most adults' caloric consumption.
  • The thermic effect of food is the energy our body uses to process food and accounts for 10% of most adults' caloric consumption.
  • Physical activity accounts for 10 - 30 % of most people’s caloric consumption .

Controlling Your Own Weight

Not everyone overeats and becomes overweight, and not everyone who becomes overweight or obese develops illnesses like diabetes or heart disease. 

There was never a special diet, exercise regimen, or supplement that worked universally to control weight. Through trial and error, we have to discover habits and routines we can stick with that help us eat less and move more. 

2 more ideas

Your metabolism

It is in every cell in your body. It refers to a series of chemical processes in each cell that turn the calories you eat into fuel to keep you alive.

The body's major organs — th...

How we burn energy

There are 3 main ways:

  • the basal metabolism, the energy used for your body's basic functioning while at rest
  • the energy used to break down food (also known as the thermic effect of food)
  • the energy used in physical activity.

Most of the energy you burn is from your resting metabolism.

Metabolism variations

Metabolism can vary a lot between people, and researchers don't understand why.

2 people with the same size and body composition can have different metabolic rates. One can consume a huge meal and gain no weight, while the other has to carefully count calories to not gain weight.

3 more ideas

Intermittent fasting

Intermittent fasting

Intermittent fasting is a process that enables you to lose weight by mixing a low-calorie diet with unrestricted eating throughout the week. The issue is that many individuals tend to disobey t...

Recovering calorie deficit

While intermittent fasting has as main purpose to make the large calorie deficit remain unchanged after a period of fasting or low-calorie dieting, studies have shown that actually a combination of eating just a bit more and doing less physical activity can help recover half of this calorie deficit.

Intermittent fasting and its flexibility

When deciding on the best way to lose weight, intermittent fasting might be just the proper way for you. Due to its flexibility, this type of diet enables you to lose weight while still enjoying good meals.

However, it is entirely up to you to decide on the outcome of the diet, whatever this is.