Weight Loss – Weighing the Evidence on Exercise

A growing body of science suggests that exercise does play an important role in weight loss, something that professional trainers see proof of everyday. The science is starting to show that the role that exercise does play is different than most believe.  Here are a some key points from an article discussing this topic in the New York Times:

1. The newest science suggests that exercise alone will not make you thin, but it may determine whether you stay thin.

2. The mathematics of weight loss is in fact, quite simple, involving only subtraction. Take in fewer calories than you burn. (Something I talk about often. Simple concept. Difficult to achieve)

3. The mechanisms that control appetite and energy balance in the human body are elegantly calibrated. The body aims for homeostasis, It likes to remain at whatever weight it’s used to. (Changing where the body views its homeostasis weight is where the battle can be won or lost)

4. Small changes in energy balance can produce rapid changes in certain hormones associated with appetite, particularly acylated ghrelin, which is known to increase the desire for food, as well as insulin and leptin, hormones that affect how the body burns fuel.

5. Female bodies, inspired almost certainly by a biological need to maintain energy stores for reproduction fight hard to hold on to every ounce of fat. (Overcoming natures drive on a physiological level takes much more than desire.  It takes a focused, fully supported approach to changing the physical, behavioral, and emotional approach to ones life. Overwhelming? At times, yes. Achievable?  Yes, for most of us it takes a tremendous amount of support from ourselves, our families, friends, and professionals.)

6. In a recent study at an energy-metabolism lab a group was guided to sit throughout the session.  If they had to use the bathroom they were told to roll themselves in a wheelchair.  Meanwhile, in a second session, the same volunteers stood all day, not doing anything in particular, just standing. The difference in energy expenditure was remarkable, representing hundreds of calories with no increase in their blood levels of ghrelin or other appetite hormones. (Conclusion? get out of your chair and move around. Do it everyday and as much of the day as possible. A few hundred calories difference? Sounds good to me.)

Here's the link to the full article

Sincerely,

Greg Finch
FORM Fitness
formandfit.com

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