Exercise and Weight Loss

Written by Dr. Steve Chaney on . Posted in current health articles, Exercise, Healthy Lifestyle, Lose Weight

Author: Dr. Stephen Chaney

exercise and weight lossAre you confused yet?  Just as you were starting to wrap your mind around the current consensus recommendations that we engage in 30 minutes of moderate intensity exercise 5 days/week, news stories are starting to appear saying that might not be enough exercise if you want to lose weight!

So how much exercise DO you need, and why is there so much confusion with exercise and weight loss?

Let me start by reviewing a couple of studies that appeared a few years ago on weight loss in middle aged, overweight women.

 

Exercise and Fat Loss

The first study looked at the effect of exercise intensity on abdominal fat loss over a 16-week period(Irving et al, Medicine & Science In Sports & Exercise,40: 1863-1872, 2008).

The women in this study were divided into three groups:the control group that just continued their normal exercise pattern (little or none), a group that engaged in supervised moderate intensity exercise 5 days per week, and a group that engaged in supervised, high intensity exercise 3 days per week and moderate intensity exercise the other two days.

The diet was identical for all three groups and the calories expended by exercise were also identical (the high intensity exercise was performed for shorter periods of time so that the calories expended were the same).

The results were striking. Weight loss was similar in the two exercise groups (calories do count). However, the women in the high intensity exercise group lost a significant amount of abdominal fat while the other two groups did not! As you may know, abdominal fat appears to be much more damaging metabolically than fat stores in other parts of our bodies.

 

Exercise and Weight Loss

woman runningThe second study looked at the effect of exercise duration on weight loss over a 24-month period (Jackcicet al, Archives of Internal Medicine, 168: 1550-1559,2008).

In this case the diet and the intensity of the exercise(moderate intensity) were the same. The difference was in the duration of the exercise. In this case the calories expended by exercise was not kept the same. The group that exercised for longer burned significantly more calories than those who exercise for a shorter time.

Again the results were striking. Only those study participants who exercised for at least 275 minutes/week (an average of almost 60 minutes a day for 5 days) were able to lose 10% or more of their weight and keep the weight off over a 24-month period.

 

How Much Exercise is Enough?

So what does all of this mean to you?

how much exercise is enoughWhen most Americans decide to shed a few pounds, one of the first things they think of is getting more exercise. After all, it’s much easier to walk around the block during lunch hour than to actually change what you are eating.

The question then becomes how much exercise is enough? Is the recommended 30 minutes a day of moderate intensity exercise 5 days per week enough?

If you actually work through the math, it is pretty easy to guess that it might not be enough. For example, a recent study looked at how much moderate intensity exercise would be required for a 155-pound woman to burn off the calories in same popular fast foods. For example, to burn off the calories:

  • In a MacDonald’s Big Mac, she would need to cycle at a moderate pace for 1 hour.
  • In an Arby’s Reuben, she would need to walk at a moderate pace for 3 hours.
  • In a Super Sonic Double Cheeseburger with Mayo, she would need to do low impact aerobics for 3 hours.

Of course, if she had fries and a soda with any of those meals she would need to do even more exercise.

weight loss and dietThese estimates are not just hypothetical. The studies described above clearly show that if you are relying on exercise alone to shed your excess pounds and/or excess fat, you are going to need higher intensity exercise and/or longer duration moderate intensity exercise than the current consensus recommendations suggest.

In other words, the current recommendations of 30 minutes of moderate intensity exercise 5 days per week probably won’t make much of a dent in your weight unless the exercise is coupled with a very good weight loss program.

But, if you have ever relied on exercise alone for weight loss, you have probably guessed that already!

Of course, the consensus recommendations are still valid for what they were designed to accomplish. 30 minutes a day of moderate intensity exercise 5 days per week is sufficient to improve fitness and reduce cardiovascular risk factors.  And fitness reduces your risk of disease even if you are still overweight.

Furthermore, since many Americans probably don’t get even 30 minutes of exercise in a week, 30 minutes 5 days per week is a great starting goal.

 

The Bottom Line 

Recent studies show that the current recommendations of 30 minutes of moderate intensity exercise 5 days per week probably won’t make much of a dent in your weight unless the exercise is coupled with a very good weight loss program.

Don’t freak out about all of the conflicting exercise recommendations. Here’s what I suggest:

1) Consult with your physician before you start any exercise program.

2) Get active. Start slowly and start by choosing activities that are fun and accessible to you.

3) Set your goal of 30 minutes of moderate intensity exercise 5 days per week. If you want to lose weight, couple that with a well-designed weight loss program.

4) If your combination of exercise and diet isn’t putting a dent in your weight and weight loss is important to you, pick up the pace or increase the duration of exercise.

 

These statements have not been evaluated by the Food and Drug Administration. This information is not intended to diagnose, treat, cure or prevent any disease.

Trackback from your site.

Comments (2)

  • Helen T. Govedarica

    |

    Thank you for your wonderful info laden emails. They help me feel more knowledgeable when talking to my downline.

    Please note I have a new email address and am just making sure that you have changed your records.

    Thank You.

    Reply

    • Dr. Steve Chaney

      |

      Your records have been updated

      Reply

Leave a comment

Recent Videos From Dr. Steve Chaney

READ THE ARTICLE
READ THE ARTICLE

Latest Article

How to Choose the Right Pillow

Posted April 17, 2018 by Dr. Steve Chaney

Wake Up Each Morning Pain Free

Author: Julie Donnelly, LMT – The Pain Relief Expert

Editor: Dr. Steve Chaney

 

how to choose the right pillow without headachesThe way you sleep is often a key to discovering the cause of headaches and more. If you wake up with neck pain, a headache, or you suffer from ringing in your ears, dizziness, or ear pain, there is a good possibility that it may be caused by the way you are sleeping. Your pillow may be the culprit.  But if you need to know how to choose the right pillow for you, it’s easy.   It just takes a little “investigation.”

 

How to Choose the Right Pillow if You Sleep On Your Side

Your head, neck, and spine need to always stay in a nice straight line, just as it is when you are standing up, but that takes a little thought and understanding of the way you sleep.  So, get comfy in your bed and then notice how your head is resting.

how to choose the right pillow to sleep painfreeIf you sleep on your side, your pillow needs to be just the right size, so your head doesn’t point down toward the mattress (your pillow is too soft) or up to the ceiling (your pillow is too thick). Either of these positions will make the muscles on the side of your neck stay in the contracted position for hours and pull your vertebrae in that direction, especially when you try to turn over to your other side.

Your SCM Muscle May Cause Serious Problems

You also need to notice if you turn your head a bit, especially if you are turning into your pillow or turning your head up toward away from your pillow. In either of these two cases you will be causing your sternocleidomastoid (SCM for short) to be held shortened for hours.

Your SCM originates on your collarbone and inserts into the bone behind your ear.  When it contracts you turn your head to the opposite side. However, if the muscle is tight (for example, when you’ve held your head turned toward one side for an extended period of time) and then you bring your head back so you are facing forward, the tight muscle will pull on the bone behind your ear and cause havoc.

The symptoms for a tight SCM are tinnitus (ringing in the ear), dizziness, loss of equilibrium, ear pain, headaches, pain in the eye and around the skull, pain at the top of the head, and even pain in the throat. Amazing! What’s even more amazing is that it’s rare that this muscle is considered when a medical professional is searching for the cause of your symptoms.

These are the things to know when considering how to choose the right pillow if you sleep on your side.

How To Choose The Right Pillow If You Sleep On Your Back

how to choose the right pillow for sleeping on your backIf you sleep on your back, your head should be on the mattress (not propped up with a pillow) and you should have a tiny support (like a folded washcloth) under your neck.  Or, you can have a wedge pillow that starts at your mid-back and gently raises your entire trunk and head up while still allowing your head and back to be in a straight line.

It’s always a challenge for people who toss and turn during the night, sometimes on their side and sometimes on their back.  The best thing I’ve found for this situation is to have the pillow below shoulder level so when you turn on your side your shoulder will automatically slide to the edge of the pillow while still supporting your head properly, and when you turn onto your back, the pillow will start at shoulder level so your head and neck are supported, but your head is being pushed in a way that causes your chin to move down to your chest.

hip pain causes and treatment pain freeIt’s tricky, but I can personally attest to the fact that it will work.  I can always tell when I’ve had my head tilted (I toss and turn during the night) because I will wake with a headache. When that happens I’m grateful that I know how to self-treat the muscles of my neck and shoulders so the headache is eliminated quickly.  If you already have Treat Yourself to Pain Free Living,  you can self-treat all your neck and shoulder muscles to release the tension.

How To Choose The Right Pillow If You Sleep On Your Stomach

If you sleep on your stomach, this is the one position that is so bad that it behooves you to force yourself to change your position. Your head is turned to the side and held still for hours, putting a severe strain on all your cervical and upper thoracic vertebrae. Not only will this cause headaches, tinnitus, and a list of other pains, but it can cause problems down your entire spine. It can also impinge on the nerves that pass through the vertebrae on their way to your organs.

If you do sleep that way, let me know and I’ll give you some suggestions that work to change your habit of sleeping. It takes time and energy, but the results are worth the effort.

In every case, the way you sleep may cause neck pain that won’t go away until the pillow situation is resolved.

Now you should know how to choose the right pillow for the way you sleep.

Wishing you well,

Julie Donnelly

About The Author

julie donnelly

Julie Donnelly is a Deep Muscle Massage Therapist with 20 years of experience specializing in the treatment of chronic joint pain and sports injuries. She has worked extensively with elite athletes and patients who have been unsuccessful at finding relief through the more conventional therapies.

She has been widely published, both on – and off – line, in magazines, newsletters, and newspapers around the country. She is also often chosen to speak at national conventions, medical schools, and health facilities nationwide.

These statements have not been evaluated by the Food and Drug Administration. This information is not intended to diagnose, treat, cure or prevent any disease.

UA-43257393-1