Basic Steps of Weight Loss Effectively

We have this idea that if we want to lose weight, we join a gym on January 1st, we start working out regularly, and eventually well slim down. Well, here’s some bad news.I read more than sixty studies on this, and it turns out exercise is actually pretty useless when it comes to weight loss.

 Dr Kevin Hall at the National Institutes of Health has done some of the most important studies on exercise and weight loss we need to rebrand exercise … exercise isn’t a weight-loss tool per se, it's excellent for health is probably the best single thing that you can do other than stopping smoking to improve your health.

 But don’t check out it as a weight-loss tool. Exercise will certainly assist you to live an extended, happier life…. It’s just not the best way to lose weight. And the reason has to do with how our bodies use energy.You may not realize it, but physical activity is actually a tiny component of your daily energy burn. 

There are three main ways our bodies burn calories. These include your resting metabolism, so that's how much energy your body burns just for its basic functioning, just to keep you alive, basically. The other part of energy expenditure is the thermic effect of food, and that’s just how much energy is required to break food down in your body. The third part of energy expenditure is physical activity.

 For most people, physical activity - that’s any movement you do, only accounts for about 10 to 30 percent of energy use.So the vast majority of energy or calories you burn a day comes from your basal or resting metabolism, over which you've got little or no control.While 100% of your “calories in” are up to you, only up to about 30% of your “calories-out” are in your control.

 One study found that if a 200-pound man runs for an hour, 4 days a week for a month, he’d lose about 5 pounds at most, assuming everything else stays the same. And everything else doesn’t stay the same!Researchers have found we make all kinds of behavioural and physiological adaptations when we start increasing the amount of exercise we’re getting every day.

For one thing, exercise tends to make people hungry.And I'm sure you know the feeling: you go for a spinning class in the morning, and then by the time you eat breakfast you're so hungry you maybe double the size of the portion of oatmeal you normally eat. There's also evidence to suggest that some people simply slow down after a workout, so if you went running in the morning you might be less inclined to take the stairs at work.

These are called “compensatory behaviours” -- the various ways we unknowingly undermine our workouts. Researchers have also discovered a phenomenon called metabolic compensation. As people start to reduce, their resting metabolism can hamper. So the amount of energy you burn while at rest is lower. That means this bar might shrink as you begin to reduce.

 There’s still tons of research to be done, but one study from 2012 is especially interesting. They went out into the middle of the Savannah in Tanzania to measure the energy burn among a group of hunter-gatherers called the Hadza.These are super-active, lean hunter-gatherers. They’re not spending their days behind a computer at a desk. And what they found was shocking. What we found is that there was no difference at all. So albeit the Hadza have a way more physically active lifestyle, they weren't burning any longer calories a day than adults within the US and Europe.

Somehow the energy they used for physical activity was being offset or conserved elsewhere.So how do they stay slim? They don’t overeat. We can undo the calories that we burn off in exercise pretty quickly. It would take about an hour of running to burn off an enormous Mac and fries. You’d have to spend about an hour dancing pretty vigorously to burn off three glasses of wine you might drink with dinner.

An hour of cycling really intensely on exercise bikes to burn off about two doughnuts.That’s why exercise is best seen as a healthy supplement for a strategy that’s focused on food. But despite extremely high obesity rates in the US, government agencies however present exercise as a solution ... as do companies with a true interest in ensuring we keep eating and drinking their products.

 Since the 1920s, companies like Coca-Cola have been aligning themselves with the exercise message. The idea here is that you can drink all these extra bottles of soda as long as you workout. But as we're seeing, it doesn't work like that. Actually burning off those extra calories from a can of soda is basically, really hard. We have an obesity problem during this country, and that we shouldn't treat low physical activity and eating too many calories as equally liable for it.

 Public health policymakers should really prioritize improving our food environment to help people make healthier choices about what they eat. It's not impossible to reduce through exercise, it's just tons harder. And we need to recognize how that works. If you are doing attend the gym, and you burn off these calories, it takes you an extended time to try to so and you set during a large amount of effort, you'll erase all of that in five minutes of consuming a slice of pizza. Relative magnitude is actually quite surprising, and most people don't fully appreciate that.

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