{"id":2003,"date":"2022-01-16T14:00:56","date_gmt":"2022-01-16T20:00:56","guid":{"rendered":"http:\/\/claremontcoloniccenter.com\/?p=2003"},"modified":"2022-01-14T15:51:04","modified_gmt":"2022-01-14T21:51:04","slug":"why-you-shouldnt-exercise-to-lose-weight","status":"publish","type":"post","link":"http:\/\/claremontcoloniccenter.com\/?p=2003","title":{"rendered":"Why You Shouldn’t Exercise to Lose Weight"},"content":{"rendered":"\t\t
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Why You Shouldn't Exercise to Lose Weight<\/h2>\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t
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\n\t\t\t\tMany of us are lacing up our sneakers and starting (or restarting) exercise regimens in hopes of shedding unwanted pounds. Unquestionably, aiming to be more active is a good thing. But if the main reason is to lose weight, your New Year\u2019s resolution could very well backfire. <\/b><\/i>

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\n\t\t\t\tFor starters, exercise\u2014at least the kind most of us do\u2014is typically ineffective for weight loss. Take walking, for example. A 150-pound person who walks briskly for 30 minutes will burn, on average, around 140 calories. That\u2019s equal to one can of soda\u2014not exactly a great return on your investment of time and effort. It\u2019s much easier just to skip the soda.

\n\nStudies overall show that doing moderate-intensity aerobic exercise such as walking for 30 minutes a day, five days a week\u2014the amount recommended for good health\u2014typically produces little or no weight loss by itself.

\n\nWhen moderate exercise is added to diet, the results are equally unimpressive. Pooling data from six trials, researchers found that a combination of diet and exercise generated no greater weight loss than diet alone after six months. At 12 months, the diet-and-exercise combo showed an advantage, but it was slight\u2014about 4 pounds on average. In another review of studies, the difference was less than 3 pounds.

\n\nIn studies where exercise has produced meaningful weight loss, participants burned at least 400 to 500 calories per session on five or more days a week. To achieve that, a 150-pound person would need to log a minimum of 90 minutes per day of brisk walking or 30 minutes of running 8-minute miles. In short, sessions need to go well beyond what most of us are willing or able to do. And even if we manage to exert that much effort, our bodies often compensate by boosting appetite and dialing down metabolism, effects that over time limit how many pounds we shed.

\n\nWhen exercise fails to meet our weight-loss expectations, we often sour on it and stop working out. In a study of 30 overweight people who participated in a 12-week exercise program and were interviewed afterward, this response was typical: \u201cIt was quite disappointing that I didn\u2019t lose a single pound and . . . it kind of made me give up.\u201d Another respondent who failed to lose weight described her exercise experience as \u201clike banging my head against a brick wall.\u201d It\u2019s pretty safe to assume she didn\u2019t go back for more.

\n\nPerhaps the biggest problem with exercising to drop pounds is that it turns physical activity into punishment\u2014a price we have to pay for a slimmer body. How many times have you heard someone say (or said yourself) \u201cI\u2019ll need to do extra exercise\u201d after eating too much during the holidays or at a celebratory dinner? We treat exercise as a form of self-punishment for being \u201cbad.\u201d

\n\nBy framing exercise as penance, we\u2019re unlikely to enjoy it or to keep doing it for very long. That\u2019s the message from a study in which researchers asked middle-aged women to write down their thoughts about physical activity. Those who used terms like \u201ccalories\u201d or \u201cweight\u201d were labeled \u201cbody-shapers,\u201d while those who didn\u2019t were called \u201cnon-body-shapers.\u201d Both groups weighed about the same on average. The body-shapers were more likely to view exercise as a struggle, while the non-body-shapers tended to say that it made them feel good. Given such attitudes, it\u2019s not surprising that the body-shapers exercised considerably less than the non-body-shapers.

\n\nThe takeaway is that we\u2019re more likely to perceive exercise positively and actually do it when we focus on our well-being rather than our weight. For some, the incentive may be an improved mood or less stress. Others may find that exercise makes them feel physically and mentally stronger or more in control of their lives.

\n\nOf course, the benefits of physical activity extend well beyond these. It\u2019s been shown to reduce the risk of heart disease, stroke, cancer, diabetes, dementia, depression, colds, back pain, osteoporosis and premature death. It can also improve sleep, boost energy, fend off old-age feebleness and even enhance our sex lives.

\n\nWhat\u2019s more, while it\u2019s not very helpful for melting away pounds, exercise can prevent weight gain and improve your appearance by increasing muscle mass and reducing visceral fat, the type indicated by a large waist that\u2019s linked to heart disease and diabetes.

\n\nImagine a pill with this long list of benefits. We\u2019d all be clamoring for it.

\n\nSo by all means, strive to exercise regularly in 2022. It\u2019s perhaps the most important thing you can do for your health. But to improve the odds of success, focus on how movement helps you feel better physically and emotionally\u2014and forget about how it moves the needle on the scale.


\nContributor: Robert J. Davis – Time.com<\/i>\n\t\t\t\t\t<\/div>\n\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t\t\t<\/div>\n\t\t\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t","protected":false},"excerpt":{"rendered":"

Why You Shouldn’t Exercise to Lose Weight Many of us are lacing up our sneakers and starting (or restarting) exercise regimens in hopes of shedding unwanted pounds. Unquestionably, aiming to be more active is a good thing. But if the main reason is to lose weight, your New Year<\/p>\n","protected":false},"author":2,"featured_media":0,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[7,4],"tags":[],"class_list":["post-2003","post","type-post","status-publish","format-standard","hentry","category-health","category-lifestyle"],"_links":{"self":[{"href":"http:\/\/claremontcoloniccenter.com\/index.php?rest_route=\/wp\/v2\/posts\/2003","targetHints":{"allow":["GET"]}}],"collection":[{"href":"http:\/\/claremontcoloniccenter.com\/index.php?rest_route=\/wp\/v2\/posts"}],"about":[{"href":"http:\/\/claremontcoloniccenter.com\/index.php?rest_route=\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"http:\/\/claremontcoloniccenter.com\/index.php?rest_route=\/wp\/v2\/users\/2"}],"replies":[{"embeddable":true,"href":"http:\/\/claremontcoloniccenter.com\/index.php?rest_route=%2Fwp%2Fv2%2Fcomments&post=2003"}],"version-history":[{"count":6,"href":"http:\/\/claremontcoloniccenter.com\/index.php?rest_route=\/wp\/v2\/posts\/2003\/revisions"}],"predecessor-version":[{"id":2010,"href":"http:\/\/claremontcoloniccenter.com\/index.php?rest_route=\/wp\/v2\/posts\/2003\/revisions\/2010"}],"wp:attachment":[{"href":"http:\/\/claremontcoloniccenter.com\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=2003"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"http:\/\/claremontcoloniccenter.com\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=2003"},{"taxonomy":"post_tag","embeddable":true,"href":"http:\/\/claremontcoloniccenter.com\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=2003"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}