how to lose weight without exercise?
It may be that you decide to lose weight. If this is the case, you have either of these two options: Either you are serious about exercise or you are on a diet; you may have done both. In this article, for scientific reasons, we have extracted from about 2 valid studies to show you why exercise is not the best way to get rid of excess fat and achieve your desired weight. So if you haven’t come to this conclusion, know that you are not alone and read the rest of this article, also see at the end what is the best way to lose weight without exercise as well as to lose weight quickly without exercise.
How to lose weight without exercise?
We’ve always had a consistent belief about exercise: that the more we exercise, the more we can eat and at the same time become lean! It’s a belief that has been instilled in our lives by fitness instructors, celebrities, food and drink manufacturers like Coca-Cola and PepsiCo and even public health and doctors. Club memberships, fitness supplies, sports drinks, and countless training videos to boost sales make the same promise.
There is one big problem with this idea: not only is it completely wrong, but it is wasting all our efforts to fight obesity!
In order to find good reasons, I studied more than 5 studies on exercise and weight loss. In addition, I spoke with four of the most prominent nutrition, exercise and overweight researchers. Here I want to first give you a summary of what I learned and then explain each one in detail.
Things we know:
Contrary to the advice they have often given us, exercise does not help to lose weight. We can only consume 2 to 5 percent of the energy we all receive from food, through physical activity.
Things we don’t know:
Physical activity causes a set of cascading changes that can affect the amount of food you eat, the amount of calories you consume, and thus naturally affect your weight. The cause of the differences between these effects in different individuals is unclear.
For you this means:
You should not expect that just by getting tired of physical activity you can lose a lot of weight. Although exercise has a great impact on your overall health, ultimately the amount and type of food you eat determines your waist circumference!
This is for nutrition policy:
We have an overweight problem. But we should not blame it on the lack of exercise and excess calories. Collective health policies should prioritize combating the consumption of unhealthy foods and improving eating habits.
1. An evolutionary clue that tells how calories are burned by the body
When anthropologist Herman Pontzer traveled from New York to Tanzania to investigate one of the last remaining hunter-gatherer tribes on earth, he expected them to be like calorie burners.
The Hadza tribe is always mobile, unlike many urbanites who spend more and more of their waking hours sitting up every day. Men usually go hunting, chase animals and climb trees in search of natural honey. Women search for plants, look for edible mushrooms on the ground, and look for raspberries in the bushes. “They have the highest amount of physical activity possible than any population ever studied,” Pontzer says of the tribe.
Pontzer hoped to study the Hadza tribe’s lifestyle by providing evidence to support the conventional theory of why obesity is becoming a major and widespread problem worldwide. Many believe that the reason our weight has grown so much in the last five years is that our activity has declined sharply.
Pontzer expected the Hadza tribe to burn on average much more calories than today’s urbanites, and that was certainly a sign that our bodies were slowing down and idle.
On numerous trips to the heart of Savannah from years 1 to 4, Ponterzer and his colleagues filled Land Rover with their tent equipment, computers, solar panels, liquid nitrogen to freeze urine samples and respiratory sensors. In arid lands, they selected their test specimens from the Hadza families. For 11 days, they monitored the movements and energy intake of 1 male and 5 females ages 3 to 5 years using a technique called doubly labeled water, the best-known method for measuring carbon dioxide from metabolism.
When the numbers were analyzed, the results were amazing. Pontzer published the results in Year 4 in the journal PLoS One. Of the results, he says, “We were really surprised when we realized that energy use in Hades was no more than European and American citizens.” The wandering hunters burned as many calories as the Europeans actually did. And Americans consume on average throughout the day. Analyzes showed the same results even after the body size was constant.
Pontzer’s experiments were elementary and incomplete, and he studied only four samples of a small community. But the research raises a tempting question: How do these people who hunt and feed so much consume as much energy as a lazy citizen? Pontzer, who weighed his findings, tried to put together some explanatory results for these observations.
First, scientists have shown that energy intake, or the same amount of calories burned during the day, in addition to physical activity, includes thousands of functions that our body needs to do to stay alive (researchers have long known this, but some Few had understood its role in the global obesity problem.
In addition, it seems that human consumption of calories is a feature that evolved over time and has little to do with lifestyle. Pontzer thought that perhaps the reason the Hadza tribes consume as much energy as the urban dwellers is that their bodies conserve energy in some other areas. Or maybe they are resting more when they are not hunting to offset all of their intense physical activity, thereby reducing their total energy consumption.
Since the “calorie output” variable cannot be accurately identified, how can we explain the difference between the weight of the villagers and the townspeople?
According to Ponterz: “The people of this tribe consume as much energy as the citizens, but they are not as fat. They do not eat much and therefore do not become obese. “
The overall conclusion is part of the evidence that explains the phenomenon that researchers have been studying for years: that it is very difficult to get rid of this extra weight when you are overweight.
2. Exercise is very good for your health
Let’s start with one thing before we begin to explain why exercise does not help you lose weight: No matter how much exercise affects your waist size, one thing is certain: Exercise is good for your body and mind.
Cochrane is a network of health professionals and activists. The organization has studied numerous studies and found that exercise although it did not cause significant weight loss, those who did exercise (even without changing their eating habits) showed a range of health symptoms, including Their blood pressure and triglyceride levels decreased. Exercise also reduces the risk of type 2 diabetes and strokes.
Other studies have shown that people who exercise are less susceptible to mental disorders caused by dementia or Alzheimer’s. They also perform better on alertness tests, which are just part of the many health benefits of exercise.
If you manage to lose weight, exercise along with calorie intake monitoring can help you maintain your desired weight. In short, exercise is like a magical drug that can have amazing effects on your health.
3. Exercise alone does not help with weight loss
The benefits of exercise are real. There are many stories told of those who have lost weight by running on the treadmill, but the evidence of scientific truth tells another story that is not as interesting.
A study examining the results of various studies on the effect of exercise on weight loss in year 1 found that weight loss was less than expected after 5 weeks, and in long-term studies of the amount of energy consumed in exercise with There was no association with weight loss.
To further investigate the effects of exercise on weight loss, researchers looked at all types of obese people. Most people in these trials, even when their diet was considered stable, at least gained little weight at best.
Other studies and results based on several experiments have led to similarly disappointing results on the effect of exercise on weight loss. Obesity researcher David Allison from the University of Alabama summarizes the research as follows:
Increasing physical activity has very little effect on weight loss, in fact, less than what you count on it.
We’ve long been weighing the issue of weight loss with “calories in”. In a famous study conducted in Year 2, Max Vishnevski developed a theory that many institutions still use to calculate weight loss. Every 1 gram of human body fat is a result of 5 calories. Therefore, a daily reduction of 2 calories, whether through diet or exercise, over a week will cause approximately 1 gram of weight loss. Likewise, increasing 5 calories a day will increase weight.
Scientists today find this view very simple. Today, they consider the fitness of the human body to be a dynamic and adaptable system. When you change one of the components of this system (reduce the amount of calories you get to lose weight or work out too much) you create a series of cascading changes that affect the number of calories you consume and then your weight. Affect.
4. Exercise burns only a small portion of your daily calories
The fact that people aren’t interested in exercise at all is that even when you work out, the extra calories you burn are only a tiny fraction of your total daily energy intake. Obesity neuroscientist and researcher Alexxai Kravitz at the National Institutes of Health says:
“Exercise can only account for 5% to 5% of total body energy consumption, depending on one’s activity level.”
Kravitz introduces three main components of energy consumption: Spend energy on basic metabolic operations while the body is resting. The energy needed for digestion. The energy that is spent on physical activity.
We have virtually no control over the energy consumed for most of the fuel-related activities. “For most people, the energy consumed in metabolic operations accounts for 5 to 5 percent of the total energy consumed by the body,” Kravitz says. So only 2% to 7% of physical activity remains, with exercise being just a subset of it.
“Although this is better than nothing, it is not comparable to the amount of energy that comes from food (which is 100 percent of the energy input to the body),” says Cravitz. “That’s why exercise has a significant, but very little effect on weight change.”
how to lose weight without exercise?
5. Calorie intake is hard work
Obesity mathematician and researcher Kevin Hall uses a bodyweight planning tool developed by the US National Institutes of Health to estimate weight loss more realistically than the traditional 2-calorie method, suggesting a model to follow Regular exercise can not cause significant changes in weight.
6. Calorie intake is hard work
Obesity mathematician and researcher Kevin Hall uses a bodyweight planning tool developed by the US National Institutes of Health to estimate weight loss more realistically than the traditional 2-calorie method, suggesting a model to follow Regular exercise can not cause significant changes in weight.
Assuming a 4kg man walks at an average speed of 4 minutes a day for 4 minutes a week while keeping his calorie intake constant. He will lose only 3 pounds and 3 pounds in 2 days. Hall adds that even if the person decides to increase their calorie intake or relax to compensate for post-workout fatigue, the amount will be lower.
So if someone who is overweight or obese wants to lose a lot of weight through exercise, it will take a great deal of time, determination and effort.
7. Exercise can have a negative impact on weight loss in other ways you don’t think
How much we work depends on how much we eat. “I don’t think there is anybody who knows the calorie intake and the calorie intake separately,” Hall says. And exercise actually makes us hungry, sometimes so hungry that we eat more calories than we lost through exercise!
Research in year 1 showed that most people increase their calories after exercise, either because they think they have consumed too many calories or because they are hungrier. Another scientific study of a large number of studies in Year 2 found that people tend to consume more energy than they actually do and eat more when exercising.
Hall says:
You run an hour of hard work on this machine and just five minutes of eating can eliminate all the hassle you have.
Just a slice of pizza, a mocha coffee or a funnel ice cream is enough to ruin an hour. There is also evidence that some people slow down after exercise and consume less energy outside of the club. They may lie down to rest, work less tired, or use the elevator instead of stairs.
These changes are called “compensatory behaviors.” Compensatory behaviors are behaviors that we unconsciously neutralize after consuming calories after exercise.
8. Exercise can save energy by causing physiological changes
The most interesting theories about why exercise is not a good way to lose weight talk about how energy is regulated after exercise. In this regard, researchers have discovered a phenomenon called “metabolic compensation”.
Lara Dugas, a sports psychologist at the University of Loyola in Chicago, says: “We believe that the more you put pressure on your body, the more physiological your body will be.” These changes are compensatory mechanisms that change the intensity of the physical activity you impose on your body.” In other words, our bodies may actively resist our efforts to lose weight. This effect is proven and there is sufficient scientific evidence for it, although it may not be the same for everyone.
In a fascinating study published in the journal Obesity Research, the researchers asked seven identical twin pairs that did not perform well on a stationary bike for 7 hours every day over a period of 7 days. The twins were monitored for four hours in a research lab, and nutritionists were monitoring their daily calorie intake to make sure their calorie intake remained constant.
Despite being completely sedentary, the twins, on average, gained only about 3 pounds on average, after exercising nearly eight hours a day. This weight loss varied between them from about 1 kg to about eight kg, and almost all of that weight loss was due to fat loss. In addition, they consumed 5% fewer calories than the researchers had calculated before the experiment began.
The researchers justified the phenomenon by either slowing their baseline metabolism or consuming less energy during the day (except for the two hours they were exercising).
Dougas refers to this phenomenon as “part of the mechanism of survival.” Our bodies may store more energy in an effort to maintain fat reserves for future needs. Scientists have not yet discovered the cause of this phenomenon and do not know how long it will last.
“We definitely know that under certain conditions, metabolic adaptations occur,” says obesity researcher David Ellison of the University of Alabama. We are also sure that in some situations the body will display compensatory behaviors. But we don’t know how much compensatory activity, under what conditions, and for whom. “
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