Let's face it, making time to work out throughout the week is hard. Researchers have found that dietary change is a more effective and time-efficient strategy for promoting substantial weight loss and maintenance over time. They actually burn fewer overall calories than if they hadn't exercised at all. Again, this type of behavior may reduce the potential for a daily caloric deficit, as a person may expend less energy throughout the remaining hours of the day. Research also has found that people often are less active throughout the day after a bout of activity. For example, a person may add in a snack or splurge on a dessert, likely preceded by the inner monologue of "I've earned this." This type of action essentially negates any additional calories the person expended during their hard-earned trip to the gym. Some people tend to eat more after exercise, either driven by increased hunger or as part of a behavioral reward construct. One of the reasons exercise may not meaningfully reduce body weight is because people often take part in other behaviors that offset this action when they're not exercising, thus sabotaging their goal of weight loss. This may lead you to miscalculate your target calories for the day and ultimately mislead you in how many calories you can consume throughout the rest of the day. Instead of 1,200 calories burned during your 45-minute elliptical session tracked on your fitness watch, it may be closer to 400 to 700 calories, depending on your intensity levels. However, exercise may not lead to as big of a deficit as you may think.Īctivity trackers and fitness watches often overestimate the amount of calories burned during exercise. A negative energy balance - more commonly referred to as a caloric deficit - is required for sustained weight loss over time. Overestimated caloric deficitsīeing regularly active and taking part in structured exercise activities are ways to expend more energy throughout the day - often referred to as burning more calories.
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Therefore, it's important for people to understand how to incorporate exercise into their weight management plan in a way that doesn't lead to one step forward and two steps back. However, sometimes the effectiveness of exercise for weight loss is oversold, and people may overestimate how effective it will be toward their goal of losing weight.
So is exercise not effective for weight loss? Is it a waste of time and effort?įirst, exercise provides many health-related benefits and is one of the most important countermeasures you can rely on to prevent chronic disease and reduce overall risk of mortality. However many people realize, sometimes quickly, that their valiant and sweaty efforts haven't led to as much weight loss as they had hoped. For many people, the first instinct is to go to the gym three or four days per week, hopping on a treadmill for an hour or even just talking the family dog out for a few more walks each week. As people continue to pursue New Year's resolutions, often there are efforts to improve on lifestyle habits with a common goal of weight loss.
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