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    Why does exercise alone not aid long-term weight loss?

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    yoly
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    Why does exercise alone not aid long-term weight loss?

    Post by yoly on Fri Jan 29 2016, 20:25

    Why does exercise alone not aid long-term weight loss?
    And I add neither extreme calorie restriction both by the same principle, plus the rebound effect.

    Published: Thursday 28 January 2016


    You can run on the treadmill or lift weights until your face turns blue, but a new study examines why exercise alone will not aid weight loss over longer periods. According to the study, even if we exercise more, our bodies adapt to the higher activity levels and do not burn extra calories.

    According to the latest study, our bodies adapt to higher physical activity levels, which is why exercise alone is not sufficient to maintain long-term weight loss.

    The results are published in the journal Current Biology.

    Current obesity prevention approaches focus on increasing physical activity, with the assumption that increased activity will dovetail into increased energy expenditure and will, ultimately, lead to weight loss.

    However, the researchers of this latest study, led by Herman Pontzer of City University of New York, note that while these models are supported by studies that report positive correlations between physical activity and energy expenditure, they are called into question by ecological studies showing that more active populations do not have a higher total energy expenditure.

    Although the health benefits of exercise are clear, the researchers say the long-term effects of physical activity on total energy requirements are less so.

    And this is observable in the world of fitness, typically labeled as a "plateau," whereby a person who starts an exercise program to lose weight sees immediate weight loss, only to have this taper off - or even reverse - after a few months.

    When Pontzer was working among the Hadza, who are traditional hunter-gatherers in northern Tanzania, he noticed this relationship. "The Hadza are incredibly active," he says, "walking long distances each day and doing a lot of hard physical work as part of their everyday life."

    "Despite these high activity levels, we found that they had similar daily energy expenditures to people living more sedentary, modernized lifestyles in the US and Europe," he adds, noting that it was a "real surprise."
    There may be a 'sweet spot' for physical activity

    As a result of his time spent among the Hadza, Pontzer and colleagues conducted a study in which they measured the daily energy expenditure and activity levels over 1 week in more than 300 men and women.

    Although they did observe a weak effect of physical activity on daily energy expenditure, further assessment revealed that the pattern only applied to subjects who were in the lower half of the spectrum of physical activity.

    Detailed results showed that study subjects with moderate activity levels had daily energy expenditures that were about 200 calories higher than the most sedentary group. However, subjects who had above moderate activity levels experienced no effect on energy expenditure.

    Pontzer succinctly summarizes their findings when he notes that the "most physically active people expended the same amount of calories each day as people who were only moderately active."

    What this all means is that a focus on a healthy diet, as well as physical activity, is important when it comes to weight loss. The team suggests there may be a "sweet spot" for physical activity: too little results in an unhealthy, sedentary lifestyle, but too much makes the body adjust, rendering the activity counterproductive for weight loss.

    "Exercise is really important for your health. That's the first thing I mention to anyone asking about the implications of this work for exercise," says Pontzer, adding:

    
"There is tons of evidence that exercise is important for keeping our bodies and minds healthy, and this work does nothing to change that message. What our work adds is that we also need to focus on diet, particularly when it comes to managing our weight and preventing or reversing unhealthy weight gain."

    For future study, the researchers plan to investigate how the body responds to activity level changes. They plan to look for changes in immune function or the reproductive system to make clear how the body adapts to more physical activity without burning extra calories.

    http://www.medicalnewstoday.com/articles/305748.php?tw

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    chris c
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    Re: Why does exercise alone not aid long-term weight loss?

    Post by chris c on Fri Jan 29 2016, 20:32

    Nice stuff as always.

    The elephant in the room is the high carbers who exercise to the extent they knock down their BG and then go face down in the carbs to recover from the exercise (that would have been me for several decades)
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    Andy12345
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    Re: Why does exercise alone not aid long-term weight loss?

    Post by Andy12345 on Fri Jan 29 2016, 22:11

    Most people training for marathons gain weight, the marathon itself burns the same calories as a Chinese meal, so many people attributed my weight loss to my exercise not the massive fry ups I was eating, I've always believed weight loss is done in the kitchen, not the gym
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    mo1905
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    Re: Why does exercise alone not aid long-term weight loss?

    Post by mo1905 on Sat Jan 30 2016, 13:59

    This explains why cardio for fat burn doesn't work. High intensity intervals seem to offer a partial solution:

    https://www.t-nation.com/training/final-nail-in-the-cardio-coffin


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    Andy12345
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    Re: Why does exercise alone not aid long-term weight loss?

    Post by Andy12345 on Sat Jan 30 2016, 14:56

    I don't know the science behind it but there's no doubt a single extreme session with a personal trainer sparked off my stalled weight loss, I'd stalled for weeks, hadn't lost an ounce, 20 minutes being shouted at, 10 minutes lying on the floor wanted to vomit and voila 4lb a week there after
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    Re: Why does exercise alone not aid long-term weight loss?

    Post by mo1905 on Sat Jan 30 2016, 15:07

    There is no single exercise or regime that works. If you stick to a routine, whatever it is, eventually your body becomes accustomed. The trick is to vary intensity, type and duration. This keeps the body guessing and unable to adapt.


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    chris c
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    Re: Why does exercise alone not aid long-term weight loss?

    Post by chris c on Sun Jan 31 2016, 19:24

    Excellent point! Likewise I've become more variable with my diet. It's all low carb but some days lower than others, some days I eat more and some days less, mostly I eat one main meal and two snacks but other days I eat two or three meals, etc.
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    Derek
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    Re: Why does exercise alone not aid long-term weight loss?

    Post by Derek on Mon Feb 15 2016, 14:37

    Hi,
    Did you see the programme sunday pm on the truth about fat?  With the right kind of exercise over twenty minutes...very intensive...and a rest every two minutes to recover breath, one can apparently bring about a fat burn for 4 hours, so the programme claimed.
    D.
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    Re: Why does exercise alone not aid long-term weight loss?

    Post by mo1905 on Mon Feb 15 2016, 17:55

    Yes Derek. If you Google High Intensity Interval Training ( HIIT ) you will find a lot of information, mostly praising the huge benefits for minimal time. The rub though is that although these are short sessions, perceived effort needs to be very high. I do HIIT myself on a WattBike and it also keeps my BG levels in check for many hours afterwards.


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    chris c
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    Re: Why does exercise alone not aid long-term weight loss?

    Post by chris c on Mon Feb 15 2016, 18:00

    Much covered by the likes of Mark Sisson (ex-athlete) on Mark's Daily Apple, Chris Highcock on Conditioning Research and many other similar blogs. Nice to see it finally going mainstream.

    Sisson's Primal recommendation is "Move slowly a lot, run very fast occasionally, lift heavy things" which makes a lot of sense.

    Was the programme worth watching? I recorded it to watch later.
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    Re: Why does exercise alone not aid long-term weight loss?

    Post by Derek on Mon Feb 15 2016, 18:36

    Hi,
    Thanks Mo and Chris,
    Yes, I think the message was there, even if diluted.
    Showed it was carbs that caused fat in body and not fat.
    New info on diary shows it is OK. Keen on omega 3.
    She's a fatty, boy she did get a shock after a body MRI, it was worth it for that! Smile Wink
    D.

      Current date/time is Fri Oct 20 2017, 05:58