I love it (okay, not really, need sarcasm font) when people suggest to me that to lose weight, I should get a bit of exercise, you know, walk more, or take the stairs instead of the elevator. When I tried Weight Watchers for the very last time they gave handy hints like getting off the bus one stop early and walking to your destination. (Um, I ride my bike to work most days. I ride hundreds of kilometers a week, in addition, for fun when the weather is good. How does that fit in?)
Of course, this advice is always from well-meaning people who don’t know me. Those who know me, know that I work out at a variety of sports and physical activities most days of the week, often twice a day. I run, ride my bike, play soccer, lift weights, practice Aikido, and most recently have taken up Crossfit. And yet, I’m very overweight. Fat, big, call it what you will.
How on earth can this be? Newcomers to cycling sometimes say “Oh keep riding the bike and you’ll lose weight,” thinking I’m new too. (I like passing those people, zoom!) Sometimes I’m aware I actually put other fat women off exercise because they are starting to exercise in order to lose weight and then they see me, and think it’s all pointless. But I don’t exercise to lose weight. My experience tells me that, on its own, it doesn’t do very much.
So why doesn’t exercise help with weight loss? (Or to put the question precisely, why doesn’t it help as much as it seems it ought to, when you consider the calories burned in our efforts at fitness?) Given my interests and personality type–geek, academic, fitness buff–I’ve read rather a lot about this question.
There are a number of different answers.
The first answer is simple and it’s probably that first thing that came to your mind: when we exercise, we eat more. Indeed, if you care about performance and recovery, you need and ought to eat more. I was once told by a cycling coach that it’s foolish to try to lose weight during the racing season. Not eating enough–which is what you need to do to lose weight–cuts your speed and your recovery. Diet in the off season when you’re just riding for fun, he said. Don’t hurt your performance by dieting.
But there’s another answer that I find intriguing. Our bodies’ efforts at maintaining weight are ingenious. It turns out that when we exercise more, we also move less the rest of the day. This isn’t intentional. It isn’t anything we decide to do. The idea is that our bodies decide for us.
I’m interested, and fascinated by, the way our bodies undercut our best efforts. Heavy exercisers, it turns out, often move less the rest of the day and so burn not that many more calories than if they hadn’t exercised at all. When not exercising, they’re chronic sitters!
The study which sets out to prove this is cited in the Gretchen Reynolds’ book The First 20 Minutes and she writes about it in her New York Times Phys Ed blog too. “Following a group of young men assigned to a heavy exercise program, researchers were surprised at how little weight they lost. Yes, they ate more but more surprisingly, “They also were resolutely inactive in the hours outside of exercise, the motion sensors show. When they weren’t working out, they were, for the most part, sitting. “I think they were fatigued,” Mr. Rosenkilde says.”
Some people say we ought to “listen to our bodies.” But in my experience our bodies are sneaky experts at staying the same size. They need to be ready for feasts and famines and those women with extra body fat are more reproductively successful.
It’s another argument in favour of short, sharp, intense Crossfit style workouts since they don’t seem to have this effect. Once again, it’s High Intensity Interval Training (HIT) for the win. Thirty minutes, says Reynolds, is the sweet spot for exercise.
And it’s yet one more argument against sitting.
Some personal observations:
- In the past I’ve been a big fan of the hard exercise followed by flopping! It’s when I write best, physically exhausted and mentally alert. Without exercise, I’m a big fidgeter and pacer in a career that rewards focus, concentration, and long bouts of sitting. Now I’m working at a standing desk (at home anyway) and I’m liking the change. I’m also trying to incorporate more movement throughout my day.
- This puts me in a mind of a discussion members of my bike club used to have about our long Saturday morning rides. Some of us thought we ought to have shorter routes, say 100 km rather than 150 km, not because we couldn’t ride 150 km but rather because we wanted to do things with our families afterwards. The extra kilometers tipped us past the point where much was possible after other than a nap, a bath, and lounging about the house. It seemed all wrong to come home and then tell the kids that I couldn’t go to the park, go for a bike ride (yikes!), or walk the dog because I was too tired from all the bike riding!
- While exercising itself doesn’t make much difference, changing your body composition does. A body with more muscle burns more calories throughout the day and so there’s good reasons to lift heavy weights. I know lots of women do long, slow cardio to lose weight (you know, the “fat loss” button on the exercise machine at the gym) but science says they ought to be lifting weights instead to get lean.
- In terms of appetite, I think HIT is right on. Long, slow runs and bike rides make me famished. I can control what I eat after but it takes tremendous effort. Endurance exercise makes me hungry, whereas intense efforts have just the opposite effect.
- Of course, why listen to a big person talk about exercise and weight loss? The truth is I’m terrific at weight loss. I’ve lost 50-70 lbs quite a few times. I’m a failure at maintaining the new lower weight, but that’s a puzzle for another time.
I’m a big fan of High Intensity Training (HIT), what worked for me was 16 minutes to preserve muscle and lean mass. A good protein to carb ratio also helps. Great article.
You’re so right. If you want fat loss, the best thing is resistance training for 45 minutes, followed by slow long cardio for 45 minutes, five or six days a week. On top of this, you have to calorie count. It is the combination of these 3 things which works. There’s no getting around it.
Performance is another issue altogether. You really can’t combine significant weight loss with true performance training. It won’t work. You have to chose the weight loss training and lifestyle. Then later, once you have reached your weight loss or better, fat loss goal, very slowly go back to performance. And it will take you a long time – possibly years, to get back to where you were performance-wise before the weight loss, while maintaining the fat loss.
It’s a conscious decision you have to make, unfortunately.
The real question is: Is it the right decision for you to make? For medical reasons, that is where I am going, because it simply and objectively is the smartest decision for me, health-wise.
Frustrating and it’s my experience too. Exercise alone does nothing for my weight. I really need to cut back, but then as you say we need to find that “sweet spot” where the changes to diet don’t compromise our ability to train hard. But we’ve talked about this before — it’s not weight loss but a change in the fat to lean body mass ratio that we care about. If I don’t lose any weight at all but go to 25% body fat, that would be great. But that will also take some careful attention to diet coupled with intense resistance training and daily cardio (60 minutes a day, according to my trainer — so far I’m not achieving that).