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.

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Comments (2)

  • Helen T. Govedarica

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    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

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      Your records have been updated

      Reply

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Latest Article

One of the Little known Causes of Headaches

Posted August 15, 2017 by Dr. Steve Chaney

Your Sleeping Position May Be Causing Your Headaches!

Author: Julie Donnelly, LMT – The Pain Relief Expert

Editor: Dr. Steve Chaney

 

Can sleeping position be one of the causes of headaches?  

A Sleeping position that has your head tilted puts pressure on your spinal cord and will cause headaches. I’ve seen it happen hundreds of times, and the reasoning is so logical it’s easy to understand.

causes of headachesYour spinal cord runs from your brain, through each of your vertebrae, down your arms and legs. Nerves pass out of the vertebrae and go to every cell in your body, including each of your organs. When you are sleeping it is important to keep your head, neck, and spine in a horizontal plane so you aren’t straining the muscles that insert into your vertebrae.

The graphic above is a close-up of your skull and the cervical (neck) vertebrae. Your nerves are shown in yellow, and your artery is shown in red.  Consider what happens if you hold your head to one side for hours. You can notice that the nerves and artery will likely be press upon. Also, since your spinal cord comes down the inside of the vertebrae, it will also be impinged.

In 2004 the Archives of Internal Medicine published an article stating that 1 out of 13 people have morning headaches. It’s interesting to note that the article never mentions the spinal cord being impinged by the vertebrae. That’s a major oversight!

Muscles merge into tendons, and the tendons insert into the bone.  As you stayed in the tilted position for hours, the muscles actually shortened to the new length.  Then you try to turn over, but the short muscles are holding your cervical vertebrae tightly, and they can’t lengthen.

The weight of your head pulls on the vertebrae, putting even more pressure on your spinal cord and nerves.  Plus, the tight muscles are pulling on the bones, causing pain on the bone.

Your Pillow is Involved in Your Sleeping Position and the Causes of  Headaches

sleep left side

The analogy I always use is; just as pulling your hair hurts your scalp, the muscle pulling on the tendons hurts the bone where it inserts.  In this case it is your neck muscles putting a strain on your cervical bones.  For example, if you sleep on your left side and your pillow is too thick, your head will be tilted up toward the ceiling. This position tightens the muscles on the right side of your neck.

sleeping in car and desk

Dozing off while sitting in a car waiting for someone to arrive, or while working for hours at your desk can also horizontal line sleepcause headaches. The pictures above show a strain on the neck when you fall asleep without any support on your neck. Both of these people will wake up with a headache, and with stiffness in their neck.

The best sleeping position to prevent headaches is to have your pillow adjusted so your head, neck, and spine are in a horizontal line. Play with your pillows, putting two thin pillows into one case if necessary. If your pillow is too thick try to open up a corner and pull out some of the stuffing.

 

sleeping on stomachSleeping on Your Back & Stomach

If you sleep on your back and have your head on the mattress, your spine is straight. All you need is a little neck pillow for support, and a pillow under your knees.

Stomach sleeping is the worst sleeping position for not only headaches, but so many other aches and pains. It’s a tough habit to break, but it can be done. This sleeping position deserves its own blog, which I will do in the future.

 

Treating the Muscles That Cause Headaches

sleeping position causes of headachesAll of the muscles that originate or insert into your cervical vertebrae, and many that insert into your shoulder and upper back, need to be treated.  The treatments are all taught in Treat Yourself to Pain Free Living, in the neck and shoulder chapters.  Here is one treatment that will help you get relief.

Take either a tennis ball or the Perfect Ball (which really is Perfect because it has a solid center and soft outside) and press into your shoulder as shown.  You are treating a muscle called Levator Scapulae which pulls your cervical vertebrae out of alignment when it is tight.

Hold the press for about 30 seconds, release, and then press again.

Your pillow is a key to neck pain and headaches caused by your sleeping position.  It’s worth the time and energy to investigate how you sleep and correct your pillow.  I believe this blog will help you find the solution and will insure you have restful sleep each night.

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.

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