Food Over Exercise: Achieving Sustainable Weight Loss
In recent years we’ve encountered many dietary health claims.
“A calorie is a calorie is a calorie.”
“As long as you exercise, you can eat whatever you want.”
“You will lose weight as long as you burn off more than you eat.”
All these statements have some truth to them, but if the average consumer, like us, were to take those statements at face value, our long-term weight loss efforts will ultimately be in vain. That’s because our bodies are much more complicated than people would have us believe.
Exercise is not the be-all and end-all of weight loss. Here’s why.
What kinds of diets have you tried lately?
3 Main Reasons Exercise is Not Always the Best Way to Lose Weight
1. Focusing too much on exercise can be detrimental to your weight loss goals.
Your body wants to stay the same; it’s very good at adapting to changing situations and keeping an equilibrium in your body. The problem, when it comes to weight loss, is that your body will do whatever it can to maintain your current weight. Studies have found that people tended to eat more after exercise because either they thought (wrongly) that they could afford to eat more or because they felt hungrier.
Aside from wanting to eat more, our bodies may make us move less throughout the day after a workout session as its way to compensate for the amount of energy you used in the gym. You may fidget less, want to take a nap, or stay seated for longer periods of time - all of which could cancel out the hour (or hours) of suffering you went through earlier in the day.
2. Exercise doesn’t burn that many calories.
No matter how much you exercise, the extra calories you manage to burn is only a small fraction of your total energy expenditure in a day. What most of us don’t realize is that our basal metabolic rate (BMR, or the energy your body burns at rest) and the energy we use to digest the food we eat make up more than 80% of our daily calorie burn. So that means that whatever calories we burn through moving around and exercising can only make up 20% of total calories burned at most.
These numbers mean that while the food you eat will account for 100% of the energy you provide your body, exercise can only burn off around 20% of that. In even simpler terms: it will be very very hard for you to work off that “accidental” donut you had during your post-lunch slump.
Because it’s so hard for you to burn extra calories off through exercise alone, it’s incredibly tough to create a calorie deficit just through working out more.
3. It’s very hard to exercise enough to create a deficit.
On the same point, because it’s so hard for you to burn extra calories off through exercise alone, it’s incredibly tough to create a calorie deficit just by working out more. According to the Body Weight Planner/Calculator by the National Institute of Health, if a 90kg (200 pounds) male were to work out for four hours a week without changing his diet, he would lose only five pounds after one month.
This is not very encouraging news for those of us who struggle to exercise just thirty minutes a day. It’s even worse news for those of us who are obese and have to lose a lot of weight.
How to Eat for Sustainable, Healthy Weight Loss and Overall Wellness
1. Make a plan and stick to it.
We’re surrounded by so much food these days that it can be hard for us to stick to a specific diet if we don’t yet know what we’re going to eat for every meal. But when you make a weekly meal plan, you’ll know exactly what you’re going to eat and what groceries you need to buy. When you already have a visual of what you’re going to put into your body every day, you’ll be less likely to deviate from your diet in favor of that delicious-smelling, but highly calorific, take-out meal.
2. Add more whole foods instead of decreasing what you eat.
While portion control is important to kick-start weight loss if you know your portions are too big, what you eat is even more important for long-term sustainable weight loss. Add more whole foods and fresh produce to your diet. Instead of just eating half a piece of lasagna that would barely fill you up, add a large side portion of salad for extra fiber and nutrients. As you fill up on a larger variety of healthy, fresh foods, you’ll have much less room for empty carbs, and the weight will drop off with minimal effort. Your body will enjoy a boost of vitamins and antioxidants as well.
3. Stop before you feel too full.
Most of us have been taught to finish everything on our plate even though we feel stuffed because we don’t want to appear wasteful. But there’s nothing wrong with putting less on your plate or keeping leftovers for later! Our ancestors only eat when they were hungry and almost never have the luxury of feeling full, so we should do the same. Eat only when we feel hungry and stop when we no longer feel hungry. Never stuff yourself. The best time to stop eating is when you feel like you could eat a little more but don’t need to. Not only will you obviously eat less every meal, but you can be more active throughout the day without having to deal with food comas after stuffing yourself.
People who succeed in losing weight and maintaining their weight loss write down everything they eat.
4. Do eat carbs.
Studies on low-carb diets have shown very little evidence for long-term weight loss. Low-carb diets are all the rage and have been for years, but our bodies need carbohydrates to function. While low-carb diets will help you lose weight in the short-term, most of that weight loss is water weight, not actual fat, and can cause side-effects that include lethargy, which can undermine your fat loss goals.
As long as you stick to complex carbs like whole wheat bread, pasta, and brown rice, you can fuel your body without spiking blood sugar levels, which is key to maintaining a healthy weight.
5. Write down what you eat.
People who succeed in losing weight and maintaining their weight loss tend to write down everything they eat. Studies have found that people who kept a food log lost two times more weight than those who didn’t keep a food journal. Another study also found that most people who kept food logs also write down weight loss goals and are more likely to achieve them.
How much exercise have you done in the last week? (Walking, jogging, weight-lifting, yoga, etc)
A More Holistic Approach to Weight Loss
I’m not saying that we can forget about working up a sweat on a regular basis, but sustainable weight loss requires a more holistic approach. What you eat is often more important than time spent on the treadmill - something to keep in mind when we're setting our New Year's resolutions.
© 2018 KV Lo