In addition to counting and reducing portion sizes, people looking to lose weight often engage in . However, research has shown that exercise only partially affects weight loss, noted Rachel Woods, a senior lecturer in physiology at the University of Lincoln (UK).
But before you decide to stop working out, it’s important to remember that physical activity is crucial for health. It is particularly beneficial for maintaining a healthy weight.
Why don’t exercises lead to significant weight loss?
Workouts stimulate appetite, which can lead to increased food intake. Additionally, after exercising, people subconsciously tend to move less, resulting in burning fewer calories than they might expect.
Over time, the body burns fewer calories at the same level of physical activity. This process, known as “metabolic adaptation,” reflects the body’s ability to resist weight loss.
From an evolutionary perspective, conserving energy during intense physical exertion likely protected our ancestors from . However, in today’s world, metabolic adaptation is one of the factors that complicate shedding those extra pounds, asserts Dr. Woods.
Why are physical exercises important?
Although exercise may not be the primary factor in , it still plays a significant role in the process.
A recent study by Dutch and Danish researchers involving over 1,100 participants found that physical activity has little impact on weight loss. However, maintaining high activity levels after losing weight helps solidify those results, reported Science Alert.
Moreover, physical exercises are linked to improved health, including normalizing levels, reducing inflammation, and controlling blood sugar. This leads to a lower risk of developing heart disease and .
Physical activity also helps our bodies maintain the ability to burn fat. According to Rachel Woods, after weight loss, the body becomes less efficient at using fat as an energy source. However, intense workouts can enhance fat burning and improve metabolic flexibility—the ability to switch between burning carbohydrates and fats depending on available resources. This way, the body continues to burn fat even with low calorie intake.
Exercise also supports weight maintenance indirectly. For instance, it improves sleep, boosts mood, and lowers the stress hormone cortisol, which helps reduce body fat.
Different types of workouts offer unique benefits. Aerobic exercises (like brisk walking, cycling, and running) burn calories and, at high intensity, enhance the body’s ability to shed fat.
On the other hand, strength training promotes muscle growth and preservation, leading to significant energy expenditure at rest and long-term weight maintenance.
Perhaps physical exercises aren’t the most effective way to lose weight. But the most important thing is that they are incredibly beneficial for our physical and mental health, concluded Ms. Woods.
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