ARTICLE: It takes a lot of exercise to burn a significant amount of calories
Exercise burns calories. Yet, numerous expert panels evaluating the science behind exercise and weight loss have reached the same conclusion: exercise alone as a weight-loss method produces minimal results.
It takes a lot of exercise to burn a significant amount of calories. A person needs to exercise enough to burn about 5 ½ calories per pound of body weight per day in order to maintain his or her current body weight. For an adult weighing 170 pounds, that means 925-950 calories, which is roughly equivalent to walking 9-10 miles, raking for 4 hours, vacuuming for 3 hours or practicing yoga for 3 ½ hours.
To go beyond maintaining and lose one pound of fat solely through exercise, a person needs to burn an additional 3,500 calories. That means that a 170-pound adult would need to walk another 5-10 miles (the equivalent of 500 to 1000 calories) per day to lose 1-2 pounds per week. This amount of exercise everyday is not realistic for most people.
Overestimating Activity Level
Another limiting factor in exercise for weight loss is that people don't estimate their food and exercise levels accurately. Numerous research studies have found that it is common for individuals who are trying to lose weight to overestimate their physical activity. At the same time, it is common to underestimate calories consumed.
Taken together, without careful attention to both food and exercise, it is very easy to "eat" the calories burned in exercise. For example, it takes about an hour on the treadmill for a man of 170 pounds to burn off a bagel (without butter or cream cheese), a few cookies, or a donut. Each 30-minute workout at a circuit training gym for women (e.g., Curves) burns about 150 calories for a 150 pound woman or the equivalent of a 12-ounce glass of orange juice.
Different Regimens, Same Results
There is no "right" exercise for weight loss. In a randomized, controlled, weight-loss trial of obese women that specifically compared a structured activity regimen (aerobic exercise classes) with a lifestyle activity regimen (focus on increasing time and effort spent in everyday chores), both types of activity led to comparable results after one year.5
While the actual contribution of exercise to weight loss is modest, it is helpful and additive to the weight loss achieved with diet. In fact, the few hundred calories that are burned with regular physical activity can make the difference between a diet that feels depriving and one that is sustainable.
While exercise alone as a weight-loss method is of limited value, its role in preventing initial weight gain and preventing regain of weight that has been lost is well established.
Many studies have suggested that the amount of exercise needed to prevent initial weight gain and the level of exercise needed to sustain a weight loss are different. In addition, the amount of exercise required for weight management appears to be greater than the amount needed to achieve general health benefits.
Recommended Levels of Activity
The current recommendation for physical activity encourages adults to do 30 minutes of moderate intensity activity on most days, and preferably all days, of the week. The majority of people currently don't achieve this goal, which is considered a reasonable and obtainable one that would benefit most people. This level of activity has been linked with limiting the health risks for a number of chronic diseases including coronary heart disease and diabetes.
As part of a consensus statement published by the International Association for the Study of Obesity (IASO), the recommendation of 45-60 minutes of moderate intensity activity each day was made to prevent the development of overweight or obesity. The IASO report goes on to recommend obtaining this activity by reducing sedentary behavior and focusing on including lifestyle activities (such as gardening, brisk walking, and household chores) and leisure-time activities into the daily routine.
A more recent, randomized controlled study found that 30 minutes of moderate intensity activity (the equivalent of walking 12 miles per week) was sufficient to prevent weight gain.
Exercise & Sustained Weight Loss Regular physical activity is one of the best predictors of weight-loss maintenance. In addition, the amount of exercise connected with sustained weight loss is consistent from study to study, and it is a significant amount.
People in the National Weight Control Registry, a database of people who have lost at least 30 pounds and kept if off for at least one year, report expending over 2,800 calories per week doing physical activity. These people also report that they find activity an enjoyable part of their lives and look at this weight maintaining as a pleasure, not a chore. Another study found that 1,500-2,000 calories per week of exercise (equivalent to walking 15-20 miles) is associated with improved weight maintenance.
That's so depressing... Ugh. What do you think is a good response to that (besides upping activity) calorie restriction? There are a lot of opinions out there that say they have never been healthier at around 800 cals per day of nutrient dense food. Then there are some that say 1500 at least to even function and not go into "starvation mode" (which the jury is still out on in the other articles).
Oh, the confusion!
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That's so depressing... Ugh. What do you think is a good response to that (besides upping activity) calorie restriction?
That pretty much sums it up...eat less and move more. Some people wouldn't have to spend as much time in 'dedicated exercise' if they simply wore a pedometer and aimed for 10,000 steps per day.
Quote:
Originally Posted by Chelsae
There are a lot of opinions out there that say they have never been healthier at around 800 cals per day of nutrient dense food.
It's entirely possible...just not advisable without being under medical supervision. And probably not if you're doing high degrees of high intensity exercise.
Quote:
Originally Posted by Chelsae
Then there are some that say 1500 at least to even function and not go into "starvation mode" (which the jury is still out on in the other articles).
The jury is not out on 'starvation mode'. The science is very clear. People who are literally 'starving' lose weight. (note: I'm not advocating 'starvation' as a method of weight loss...simply speaking in terms of cause and effect.)
Most people can absolutely function on a 1500 calories...even 1200 calories of healthy food - and have all of their nutritional needs met (and then some). (The same number of 'junk' calories might be a problem, however.)
The problem is that when you ask those people who say they can 'barely function' on 1500 calories what they're actually eating, it's rarely 'chock full off' 5-9 servings of vegetables, good fats, lean protein, etc...
1500 calories can actually be a large volume of food if you 'spend' your calories on low density/high nutrient food. Many of us, however, are used to eating high density/low nutrient food which also has low volume.
See here for more on high volume/low density foods:
is there a way to accurately figure out how many cals you are burning during exercise? or are we to continue guessing and fine tuning our diet/exercise when we are not loosing weight?
is there a way to accurately figure out how many cals you are burning during exercise? or are we to continue guessing and fine tuning our diet/exercise when we are not loosing weight?
Only if you have access to an exercise lab.
For the average exerciser, however, it's not worth the trouble, and there's no need to 'guess', since as the articles show, the 'burn' is far lower than most people realize.
When it comes to losing/not losing the 'main' calories that need close attention are diet. In other words, don't spend 2 seconds trying to guess or figure calories burned from exercise. Unless you're working out 2+ hours a day, or doing heavy duty 'training', the calorie burn isn't important (enough to worry about).
The time spent focusing on 'calories' is better spent controlling 'intake' calories(from diet), rather than 'output'(from exercise.)
When it comes to exercise, focus on 'time spent exercising' and 'creating a balance of cardio/strength/flexibility'
i'm kinda of sad that all my hard work exercising(and i do work out as hard as i physically can and do my best to maintain the speed as well) isn't really doing much.
guess losing weight is going to be a lot harder than i thought, sounds nearly impossible at this rate
i'm kinda of sad that all my hard work exercising(and i do work out as hard as i physically can and do my best to maintain the speed as well) isn't really doing much.
No one said that exercise wasn't 'doing much'. It simply doesn't do what some of us 'think' it does. (And that's ok.)
The only point of the articles is that it isn't burning as many calories as you think it is.
On the other hand...
Strength training can dramatically affect insulin resistance AND belly fat.
Plus, cardio exercise helps your heart (and women with pcos are at an increased risk for heart disease, according to some studies.)
Also, regular exercise can help improve your overall metabolic profile...take a look at your bloodwork results after several weeks of very regular exercise.
What's more, the more you exercise the better your body becomes at fat burning, since the body is always striving to be more and more efficient.
Strength training also helps to preserve lean muscle mass that will probably be LOST if you ONLY diet. The less lean muscle mass you have, the lower your metabolism.
Finally, exercise, moreso than diet, is a KEY factor in KEEPING the weight off.
I think the point (at least, as I've gotten it) is that expecting dramatic changes in weight or size from less than dramatic effort is unrealistic. Sometimes we (or at least I) think of losing 2 lbs per week and then don't fully take into account how much effort that would actually require.
It is possible...I've done it. But, to lose 2 lbs per week, I (at just over 200 lbs) have to exercise at least 2 hours per day (and that's hard exercise: running, spin class, lifting weights with a personal trainer etc. It would be more if I was exercising at a moderate level), eat just about 1,500 high fiber, low sugar, medium protein calories per day, sleep at least 7 hours per night, and drink a ton of water. Less than that and my weight loss slows. A lot less than that and it appears to have stalled (at least, I am not seeing change on a weekly basis)
But it's really good news because it means there's no reason to be discouraged or say you "can't" lose weight because it takes a month to drop a couple of pounds. If your efforts aren't dramatic, it's a perfectly normal pace.
I find it more discouraging to think "well...I'm burning all these calories with my exercise and I still CAN'T lose weight" than to think "my loss may be slower than I would like, but it's completely normal and appropriate given my life style."
And Kat is totally right (about a lot of things) but in this particular case: exercising and eating well changes your health far faster than it changes your weight. Your labs will improve, your body will function better, and you will feel healthier by making these changes long before you reach a "normal" weight. I am still considered obese at my present weight, but I feel great and healthy: my periods are regular, my facial hair is getting better, my labs are approaching normal.
So, cheer up! It won't happen over night, but if you're consistent, it will happen!
Tori
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Thanks for pushing this one up. It was a very interesting read. Loved it. Gives me a bigger push, to make sure I push myself even further and harder.
Thanks again.
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...expecting dramatic changes in weight or size from less than dramatic effort is unrealistic. Sometimes we (or at least I) think of losing 2 lbs per week and then don't fully take into account how much effort that would actually require.
Exactly.
Quote:
Originally Posted by toriamae
...to lose 2 lbs per week, I (at just over 200 lbs) have to exercise at least 2 hours per day (and that's hard exercise: running, spin class, lifting weights with a personal trainer etc. It would be more if I was exercising at a moderate level), eat just about 1,500 high fiber, low sugar, medium protein calories per day, sleep at least 7 hours per night, and drink a ton of water. Less than that and my weight loss slows. A lot less than that and it appears to have stalled (at least, I am not seeing change on a weekly basis)
Hopefully everyone will read ^that^ again.
Quote:
Originally Posted by toriamae
But it's really good news because it means there's no reason to be discouraged or say you "can't" lose weight because it takes a month to drop a couple of pounds. If your efforts aren't dramatic, it's a perfectly normal pace.
I find it more discouraging to think "well...I'm burning all these calories with my exercise and I still CAN'T lose weight" than to think "my loss may be slower than I would like, but it's completely normal and appropriate given my life style."
I don't know why it's discouraging to lose an average a pound a week. For some reason, people get disappointed when it's not TWO pounds (without understanding the effort needed to consistently lose two pounds a week...)
A pound a week adds up to a LOT of weight loss in a year - and even MORE health benefits.
Quote:
Originally Posted by toriamae
exercising and eating well changes your health far faster than it changes your weight. Your labs will improve, your body will function better, and you will feel healthier by making these changes long before you reach a "normal" weight.
Exactly. If people want to get 'stuck on numbers' look at your labs. Eventually, your weight will catch up if you're doing at least the minimum required for weight change.
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ARTICLE: It takes a lot of exercise to burn a significant amount of calories 
