From the ancient Zheng Duoyan, the abs tearer, Pamela, various Internet celebrities and dancers, to the most popular Liu Yuhong and the mirror that will take you to dance . . .
The weight loss exercises have changed from wave to wave, why are we still “losing weight”? And the weight is still going around in circles?
Why does the Internet celebrity fitness KOL change wave after wave, but our weight has not dropped yet?
Why do I feel tired every day when I start exercising, but I don’t lose weight significantly or quickly enter a plateau?
I don’t want to keep my mouth shut, can I lose weight only by exercising?
What is the significance of exercise represented by “weight loss exercises” for weight control?
Illustration: Does the chicken feather in this place look very much like myself doing aerobics at home
A lot of weight loss research has come up with a somewhat disappointing result – pure exercise weight loss is unreliable!
Metabolic research conducted by many countries around the world has at least partially answered the reason why exercise can’t lose weight-After exercise, the body will reduce calorie consumption, so that the effect of exercise is only 70% of the expected!
So, what should be done about the role of exercise in weight control? The following Sixi will analyze it in detail:
01
How is the “weight loss” bill calculated?
In fact, the “weight loss” account is a simple addition and subtraction
Calories ingested – calories burned = calories stored
Calorie intake>Calories expended calorie storage weight gain
Calorie intake There are two ways to make your calorie intake less than your calorie burn: The first is to reduce intake (eat less), The other is to increase consumption (hyperactivity). If the “weight loss” account is calculated, the calories consumed have 3 parts: basal metabolism, the thermic effect of food, and exercise heat consumption p> Illustration Calorie consumption is divided into 3 parts Basic metabolism is the calorie needed to maintain our life, the calorie consumed by various organs every day, and the main source of daily calorie consumption The thermic effect of food is the amount of calories it takes to digest and absorb food. This part is relatively constant, unless extreme diets are used to lose weight, the thermic effect of food generally accounts for 10% of total daily calorie consumption Exercise calorie consumption is the biggest difference between people in daily calorie consumption. People who lie still have almost zero exercise consumption, while professional athletes Exercise consumption during training can be as high as 1500-2000kcal, so exercise heat consumption can greatly widen the gap in calorie consumption of different people. Exercise calorie consumption is also the only controllable calorie consumption, so it has become the most concerned part of “weight loss”. Increasing exercise, whether through aerobic exercise or strength training, is one of the basic principles of weight loss and the golden rule of fitness. But is it really so? 02 Exercise alone is difficult to lose weight Clinical nutritionists have long found thatit is almost impossible to lose weight through exercise intervention alone without diet control, and exercise intervention always results in smaller weight loss than expected. A synthesis of 23 studies of exercise weight loss found that exercise weight loss actually resulted in significantly less weight loss than predicted in both basally obese and normal-weight people. At the beginning of exercising, the daily energy deficit can reach 500kcal by increasing exercise, but after 1 year of exercise to lose weight, the energy deficit caused by exercise is basically completely compensated. In other words, exercise has no further effect on weight loss[1]. Another review of 22 clinical studies of weight loss over 1 year found that diet alone was more effective than exercise in both weight and fat loss compared to exercise alone and diet alone , You can lose 3kg more by diet only than by exercise alone, including 2.2kg more fat loss [2]. But why? Why do clinical studies of weight loss through exercise alone fail repeatedly, and why is it so difficult for us to lose weight through exercise in real life? 03 Actual calories burned by exercise Not as much as your watch shows At the end of each exercise, a calorie consumption will be given on the watch or in the exercise software. Every time we look at this summary data and feel complacent, we feel that we can eat a big meal again today. would like to “I went to the gym today and should be able to eat more” “Having a gym class today, I can take a taxi home” But wait. . . You may have fallen into a weight loss trap Because exercise may not burn as many calories as your watch records, and eating more after exercise and reducing other daily activities after exercise will cause exercise consumption to fail to achieve weight loss Most common reasons The human body is the most energy-saving machine, Experiments confirm that when more energy is consumed by increasing exercise, the body will reduce resting calorie expenditure and reduce non-exercise calorie expenditure< /strong>To compensate, the result is that after exercising for a period of time, the daily calorie consumption and calorie intake have reached a balance again. For example, if the amount of exercise of the mice is gradually increased, the calorie consumption will increase at first, but soon the calorie consumption and calorie intake will reach a balance again, even if the amount of exercise is increased, it will not cause more energy gap [3]. Not just mice, but human studies have yielded remarkably similar results. A half-marathon training program [4] that starts with no foundation and lasts for 40 weeks. As can be seen from the figure below: In the first 8 weeks of running from 0 to 20 kilometers per week, the participants’ calorie consumption skyrocketed From 8 weeks to 40 weeks, although the weekly running increased from 20 kilometers to 50 kilometers, there was no further increase in calorie consumption. Illustration: Calorie burn does not change with increased running volume When engaged in a sport for a period of time, our body will make energy consumption more efficient, just like learning to swim, at the beginning of learning to swim, each movement will feel very laborious Overcoming a lot of resistance, you will be out of breath after swimming one or two hundred meters, but with the increase of practice time, you will find a way to overcome the resistance, and your movements will be more efficient and consistent. very tired. After exercise, the body will reduce the energy gap caused by exercise in various ways, so that calorie consumption and calorie intake can reach a stable state again. It can be said to be a kind of inertia or a kind of inertia. In order to overcome this “inertia”, it may be necessary to constantly change the way of exercise, or to correct the intensity of exercise in order to lose weight continuously. 04 Latest Research Exercise calorie burn up to 30% off! The latest metabolic study, published in the sub-journal of Cell, including metabolic data from 1,754 adults from a global multicenter, showed that as activity-related caloric expenditure increased, the underlying Metabolic rate decreases instead[6] In other words, while increasing exercise consumption, the body will reduce calorie consumption in other ways, so that the total calorie consumption is similar to that of no exercise. The study was based on data from normal living adults who didn’t diet to lose weight and didn’t train as heavily as athletes. Metabolic data were determined using the most accurate isotope double-labeled water method. Conclusion found that the relationship between exercise calorie consumption and basal metabolic rate is different from what we imagined before. It is not a simple superposition relationship, but will affect each other.When exercise calorie consumption After the increase, the basal metabolic rate decreased. The specific value is that for every 100kcal consumed by exercise, the basal metabolism will decrease by 28kcal, so it is actually equivalent to only 72kcal net consumption. Exercise calories burned only 30% off. In fact, this is also well understood. Conserving energy is the premise of survival and reproduction for all living things. Most animals and early humans lived in an environment with a shortage of energy resources. Very precious, so saving energy by reducing other caloric expenditure when activity increases while caloric expenditure increasesEvolution is beneficial. However, this regulatory mechanism can no longer bring benefits in a modern society with excess calories and insufficient exercise. Instead, it will lead to obesity, and the effect of exercise to lose weight is not as good as expected. And, even more frustrating, this 30% off is just average. The compensatory reduction in basal metabolism is more pronounced in some populations. This study found that people with high basal body fat content consumed less net calories during exercise, and people with a BMI in the 90th percentile had better basal metabolism after exercise. The rate will drop by 49.2%, which means that people who are fatter can actually only consume about 50kcal of exercise when doing 100kcal, half of them are work in vain. So if you want to lose weight, you need more exercise than we calculated. If you want to lose 70kcal, you need to exercise 100kcal first. This is different from the common simple additive weight loss model. For people with basic obesity, in order to consume the same calories, they need to double the exercise. 05 Is exercise no longer necessary to lose weight? Since 30% of the calories consumed by exercise will be offset by the decrease in basal metabolism, and the calorie intake may increase after exercise, is it meaningless to exercise? Shouldn’t exercise be recommended in a weight loss program? When! Of course! Do not! Yes! The results of this series of studies show that exercise does not make us “eat whatever you want”, and exercise has less effect on calorie expenditure than we previously expected. But there’s no denying that in all of these studies, exercise did increase caloric expenditure, just to a different degree and duration than we thought. What’s more, exercise can reduce body fat and increase lean mass, has a positive effect on long-term weight control. Because basal metabolic rate increases with muscle mass, having more muscle means easier weight control later on. So exercise is an effective way to maintain weight loss results. A review of 22 clinical studies of weight loss > 1 year found that Compared with diet control alone, diet control + exercise has a better weight loss effect, with an average weight loss of 1.4kg and more fat loss, On average, more weight loss Fat 1.65kg. Compared with exercising alone, diet control + exercise can lose more weight, with an average weight loss of 4.13kg and an average fat loss of 3.6kg. Comparing exercise alone and diet alone, diet alone is more effective than exercise for weight loss and fat loss. Comparison of different exercise levels on the basis of reducing calorie consumption Weight loss studies have found that the high-intensity exercise group lost more fat and retained the best muscle[5]. In addition to body weight, there is more research to prove that exercise has a positive effect on cardiovascular health and general health. Sixi has always advocated that weight itself is not what we pursue, but health. Exercise, which has great health benefits, certainly needs a place in our lives. It’s just that blindly following the trend to dance the latest weight loss exercise, and watching the live broadcast while eating snacks after the dance, it is unnecessary. Exercise for weight loss On average, the net calorie consumption of exercise is only 70% of the estimated amount. If you want to lose weight, you need more exercise Exercise + diet is the most effective way to lose weight After a period of exercise, the body will gradually adapt, and in order to lose weight better, the exercise plan and method should be changed at this time Exercise improves body composition for cardiovascular benefits References [1] European Journal of Clinical Nutrition (2018) 72:1246C1250 [2] Schwingshackl et al. Systematic Reviews 2014, 3:130 [3] Increases in Physical Activity Result in Diminishing Increments in Daily Energy Expenditure in Mice. Current Biology. 2017;27(3):423-430. [4] Long-term effect of physical activity on energy balance and body composition. Br J Nutr 68, 21C30. [5] Changes in body composition with a hypocaloric diet combined with sedentary, moderate and high-intense physical activity: a randomized controlled trial. BMC Women’s Health. 2019;19(1):167. [6] Careau V, Halsey LG, Pontzer H, et al. Energy compensation and adiposity in humans. Current Biology. Published online August 2021:S0960982221011209.
