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Does exercise enhance metabolic rate? Archives
The first issue we have to remember is that in adjusting our workout we July 2011
June 2011
are playing with only close to 30% with the energy our physique burns off. This
is because approximately 70% from the energy our human body burns is dedicated Meta
just to running our body over a moment-by-moment basis. This is the Log in
energy required to run our ‘resting metabolic rate’ or RMR.
Let me first deal with the argument that workout increases our RMR
and so gives us weight loss rewards on the clock – not just after we
exercise. Although activity does lead to a continued elevation of RMR
afterwards, that period only lasts for much less than 40 minutes. At the
maximum, this accounts for burning only a further 30 calories11 (125
kilojoules).
If we have been to follow our activity using a drink these 30 calories would
be cancelled out by just 100 ml of mid-strength beer, a third of the cup of
cappuccino or only 70 ml of soft drink!
What is usually forgotten when searching at the calories burned by
exercising, may be the amount of calories that would had been burned
anyway had we not been exercising. As an estimate in your male adult who
weighs 90 kilograms (198 pounds) this is at least 90 calories per hour. So
of the 290 calories he would burn in an hour of brisk walking he is only
burning off an extra 200 calories.
In 1 study from Florida (that we will think about in more detail in a
moment) women had been taken to a gym to undertake ‘moderate-intensity
exercise’. On a day they exercised, they burnt 219 calories in an hour’s
workout. On the day they have been asked to ‘sit quietly for 60 minutes,
during which time they read, listened to music, studied, etc’ they burnt
11 Once I use the term ‘calorie’ I am actually describing a ‘kilocalorie’. There’s
a convention of with a small ‘c’ in your calorie and capital ‘C’ for kilocalorie. In
spoken language once we say ‘calories’, we are always referring to
‘kilocalories’, for simplicity this is what I mean after I refer to ‘calorie/s’.
The ‘exercise causes pounds loss’ myth
89
on average 114 calories. This gave an extra burn of only 105 calories
with the gym workout! This becomes even much more crucial once we
look at ‘exercise overcompensation eating’ inside following section.
The next truth is that a persisting elevation of RMR is a lot more a result of
exercise intensity instead of of duration. Yet, we know that the exercise
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2. that reasons probably the most weight loss is characterized by lower intensity for
longer duration – brisk walking and hydrotherapy (swimming pool
exercise which takes the pounds off lower limb joints) becoming the best.
Hydrotherapy is especially excellent for folks with mobility issues
such as arthritis from the knees and lymphatic swelling from the legs.
Those that clearly demonstrate long levels of post-exercise RMR
elevation are elite or ‘endurance-trained’ athletes – and of course it was
this group that was originally studied, giving rise to this belief.
Unfortunately, for ones rest in the population, especially people of us trying
to lose weight, the effect of increasing RMR can not be regarded to be
of significance.12
So you may see that since we apply 70% of our energy expenditure
just to running our body, as we adjust our energy expenditure through
physical activity, we are beginning with what’s a pretty minor factor in
the weight-loss-energy-intake/expenditure equation.
The next consideration is – just how much physical exercise do we must do
to burn off excess calories?
It’s more than you believe
Research shows that on average we are eating close to 500 calories a day
more than individuals did twenty many years ago. This can be about a couple of plus a half
12 For a comprehensive review of this subject read ‘Exercise, Macronutrient
Balance, and Entire body Weight Regulation’ by CI Melby and JO Hill in Sports
Science Exchange Vol12:1:1-7, 1999.
The ‘exercise reasons weight loss’ myth
90
hours of walking13 that we would need to do, not four days a week, but
every day in the week if we were to burn this excess intake off! This
vastly exceeds most recommendations. No wonder that two-thirds on the
population is now overweight or obese! As we have seen, a effortless assist
is that with brisk walking we burn off an additional 200 calories per hour.
We will eat 500 calories inside a stick of garlic bread. For my cash it’s
easier to skip the garlic bread and spend the couple of hours reading a
good book reclining on a lounge! A slice of apple pie or 1 including a half
doughnuts equates to over an hour of brisk walking to burn them off. If
you start considering of meals you eat in terms on the activity required to
burn them off, you occur up with a rather numerous perspective on consuming
and exercising.
It’s worth considering about meals in terms of how much activity we
need to burn them off. Below I list meals that would equate to an hour’s
exercise in the form of walking. Contemplate whether these foods are
worth an hour’s walking to burn each a single off:
• 375 ml chocolate milk drink
• large muffin
• 60 g chocolate bar
• 65 g packet of potato crisps
• medium serve of French fries
• 3 party pies
• ¾ of a Big Mac
• McDonald’s medium shake
Being naturally lazy, as I began to realize just what I had to complete to
burn off these foods, I started to find them much less appealing!
13 For these calculations I use walking at 3.5mph or 5.5kph and right for RMR
burn – which is why these durations may possibly glimpse higher than expected.
The ‘exercise factors pounds loss’ myth
91
Okay, so we have looked at the physiology, but what around the
psychology of exercise?
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3. Exercise overcompensation consuming
Most men and women I jobs with grossly overestimate how much they burn off
with exercise. But the story gets worse. Exercise can enhance our
appetite! Now this is no news flash. I think we all realize that inside a normal
world people who exert themselves physically ‘work up an appetite’. But
now you can appreciate the complexity with the dilemma with workout and
weight loss. If we burn off less than we believe we do after we activity
and then it makes us hungrier than we would be otherwise, we have a
problem. Recent look for has looked at this procedure in detail.
At the Florida International University they asked overweight women
who were dieting to walk on a treadmill for an hour at 60% to 70% of
their maximum heart rate (very brisk walking) after which they measured
how this affected their eating.14
What the researchers observed was that following the women from the study,
had been towards gym there was a crucial improve during the quantity of
food they then ate more than the sleep with the day. They also found that dieting
or not, they notion they ate a smaller amount calories than they very did right after
exercising. In point of fact, they underestimated how numerous additional calories
they have been eating after physical exercise by 30%! (All from the women also
completely underestimated how numerous calories they burnt off by generating
nothing. They guessed it was close to half of what it very was.)
As an additional factor of reference, these women have been eating, on average,
165 far more calories right after they had burnt off only 105 calories inside gym
i.e. 60 calories over they had burnt off. This search demonstrates
that after we diet, our minds search every opportunity to trick us to
over-eat – to sabotage our weight-loss plans.
14 Visona C & George VA. Impact of Dieting Popularity and Dietary Restraint on
Postexercise Energy Intake in Overweight Women. Obesity Research
2002:10:1251-8.
The ‘exercise factors pounds loss’ myth
92
It’s as if workout interferes with our potential to manage how several
calories we are eating! I witnessed this on skiing holidays. I would think:
surely, given the hours I spend on the slopes every day I can afford to take in
the odd doughnut and fries, not to mention appreciate an extra après ski drink
or two. Time following time, I discovered on my return that I had genuinely gained
weight more than the holiday despite the increased daily energy expenditure.
It isn’t at all tough to eat more than we readily burn off. Our
mind is seeking each opportunity to overindulge, luxuriate in meals
and store it – just in situation there is a famine about the corner.
So, with all this in mind, it’s no surprise to find that NAASO tells us:
…the effects from most studies have demonstrated that
participating in normal endurance activity activities (e.g., brisk
walking for 45–60 minutes, 4 times weekly) for as much as a year without having
an energy-restricted diet, normally effects in minimal weight loss – an
average A couple of kilograms decrease in entire body weight compared having a
control group.
Two kilograms a year! Which is only four along with a half pounds. From a
psychological point of view, folks will give up if they’re asked to try and do
too much, to make as well several sacrifices, over extended time for too tiny
reward. Even when diets jobs and folks are losing weight, they will
still give up despite the benefits of feeling slimmer. In case you have ever
exercised to lose pounds and observed that it did not appear to make a lot
difference, now you know why.
As is normally reported, I discover most of the individuals I jobs with who
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4. lose weight, can obtain at the extremely least a little pounds loss of a single
kilogram (2.2 pounds) per month, or ten to twelve per year, by simply
changing their eating lifestyle. Quite a few lose significantly more. Now you can see
why, if activity alone causes a weight loss of a couple of kilograms per year, I
argue that managing our food intake is at least five times much more strong
than exercise.
For people who do not intrinsically appreciate it (and I think that could be
many of us), exercise for 45 to 60 minutes, four times a week is a large
ask. It simply requires much more ‘self-discipline’, not to mention time
The ‘exercise factors weight loss’ myth
93
management, than most people can muster in their as well busy lives. As you
would have gathered by now, if too much of that elusive idea of ‘selfdiscipline’
is needed then you’ll as well give up now.
I believe that even if exercising at this level brought about triple the
amount of weight loss, only individuals who discovered it intrinsically rewarding
would be able to retain it to your long-term. Remember our earlier
discussion on human nature and self-discipline in Chapter 2? Humans
need a degree of immediacy within the overall reward to hold motivated and
two kilograms a year isn’t heading to cut it.
The good news, however, about activity for pounds loss is that,
compared for the exercising of fitness training or muscle strengthening, it’s
much a smaller amount demanding and painful. Several individuals balk at the prospect of
exercising for pounds loss since it conjures up images of gasping for
air and burning muscle pain. Fortunately, brisk walking, the most
effective from the ‘formal’ exercises for pounds loss, is fairly painless.
The role of exercise in maintaining pounds loss
There are rewards of activity in terms of psychological and physical
functioning. Exercise is strong in treating mild to moderate levels of
anxiety and depression. Exercise definitely improves our
cardiovascular fitness, our human body shape through muscle tone (an crucial
issue for several people) and our stress management.
In terms of weight, the primary relationship in between exercising and weight
loss appears to be not with losing weight but keeping it off once we have
lost it. Is this about burning off calories? If this was the case wouldn’t it
make a difference as soon as we are trying to lose weight? No, whenever you seem
at the research, all that it says is that those who continue to exercising are
more likely to hold their pounds off. Persons sometimes confuse
‘causality’ with ‘association’. Just simply because individuals who exercise regularly
keep their pounds off doesn’t mean that workout will be the result in of them
keeping their weight off.
Exercise and keeping pounds off may be associated from the truth
that they are both caused by anything else. The majority of people who
The ‘exercise factors pounds loss’ myth
94
exercise regularly aren’t overweight. The gym that I was a part-owner
of was dominated by those who did not have to visit a gym for weight
loss. You could seem around the gym and think, as numerous persons do,
‘Gee, if I come here I’ll glimpse like them’. This was our very best promotion
and you can see the entire gym from our sales counter! What most
people didn’t realize was that most from the lithe, well cut young figures
looked like that prior to they joined our gym!
Until fairly recently, Ferrari made only red cars – you can order
any color you liked as extended since it was red. Now this does not mean that
Ferraris go faster due to the fact they’re red – but should you studied the color of
some in the world’s fastest cars you’d discover that the color red
appeared additional often than expected.
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5. In the exact same way, the USA’s National Weight Manage Registry
(NWCR from Chapter 4) that studies individuals who have lost weight and
kept it off, reveals that this population is additional probably to physical exercise
regularly. The 2 most popular activities were walking and aerobic
dance. Whilst this can be suggestive, it does not necessarily mean that regular
exercise is responsible for keeping the weight off.
Most in the NWCR registrants exercise, on average, for an hour a
day! At that level they can afford that additional 200 calories in a dessert or
one of their high sacrifice meals and not achieve weight. Certainly it’s
unusual that they exercise, on average for an hour a day. Exercising and
keeping pounds off can be associated from your truth that they’re both
caused by one thing else. Exercising, particularly to this level, for most
people is harder than consuming a balanced, healthy diet, at the very least it
requires a critical amount of motivation.
Because exercising regularly requires high-level motivation, persons
who wish to manage their weight and can hold a regular exercising
program will also apply this really exact same motivation to their foods choices.
Thus regular physical exercise could simply be a marker of a high level of
motivation for both activity and eating healthily. This really is an choice
explanation for your association observed in between regular physical exercise and
maintaining pounds loss.
The ‘exercise reasons pounds loss’ myth
95
Is there any need for activity at all?
Despite the issues I have just made, I am not building an argument to say
that there’s no thing in workout when we are trying to lose weight.
What I am saying is, don’t be misled by the medical guidance to consume much less
fattening meals and exercising far more as if they had been of equal importance.
For the causes outlined above, all I am saying is that we ought to be
putting at least 5 times more effort into managing our foods intake and
making beneficial meals choices than into specific forms of exercise.
Motivation is often a scarce commodity, a precious mental energy. Once
we have only limited motivation to go around we must make sure we
are focusing what we do have inside right direction. Once I hear
someone say, ‘I very must lose some weight, I believe I’ll go and join a
gym,’ I’m thinking, ‘That’s a weight-loss procedure that is certainly more than before it’s
begun!’
This stands out as the worst possible interpretation from the medical advice since
when individuals are generating this they’re putting most of their motivation into
the least effective, and the a lot more difficult, with the two ways to lose weight.
You don’t need a crystal ball to predict that if you process losing
weight this way round you’ll give up in demoralized despair soon
enough.
So what do we do? Because physical physical exercise does make some
difference we have to enhance our energy expenditure. If we pick not to
increase our physical activity at all and live a sedentary life, the amount
of foods intake we now have to reduce down to is just as well little and boring to
be sustainable. It is this psychological impact of boredom which will bring
the diet undone. But how do we do it in a way that doesn’t trigger
overcompensation eating?
Physical exercise can also be divided into 2 kinds: ‘incidental’ and
‘designated’. Incidental physical physical exercise is what we do inside the course of
our day as we walk around the house, from the car for the office or from
the car towards the shops. It is incidental to whatever else we are producing
throughout our day.
The ‘exercise factors weight loss’ myth
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6. 96
Designated Exercise (DE) is activity that comes from putting aside
designated time to go in your jog or visit the gym. It is what most folks
think of once they think of ‘exercise’ and it is what I were
primarily referring to so far in this chapter. Remembering that I am a
lazy psychiatrist who is interested in what folks can realistically do for
the long-term, you may guess where I am heading here.
For people rare individuals who don’t lead busy lives, DE is great.
When they are sitting close to with absolutely nothing to accomplish and time on their
hands
(maybe mainly because they have saved up all the time generated by their
timesaving residence devices like microwaves and remote controls)
taking an hour out of their day to go towards gym is a godsend to treat their
boredom. But for most from the persons I deal with, specially mothers and
professional people (who are usually both), their days don’t seem very like
this …
Incidental exercising will be the answer
Incidental Exercising (IA) even so is some thing that integrates
into our day and just isn’t what most men and women think of as exercise. The easiest
way to measure IA is using a pedometer. I ask all my clients to purchase
one to measure their IA. For within the price of the three-course restaurant
meal it is possible to purchase a very good top quality pedometer.
Having been through a few pedometers that either broke, have been
unreliable or were as well difficult to use, I have a few recommendations. Purchase
one that opens out from the belt so that you don’t have to eat it off to
read it. Make certain the belt clip is hinged as the solid plastic clips have a tendency to
break unless they’re quite sturdy. The hinged quantity are also simpler to
take on and off. As they must be worn out on your hip (they won’t
register steps as well if they’re closer for your belt buckle) and have a tendency to
hook up on things, a slim-line design is preferable.
Start by wearing your pedometer without having consciously changing your
IA level to determine what your baseline levels of workout are. Then try to step
it up. Numerous people in sedentary jobs do less than 3000 steps a day. I
suggest you begin having a goal of close to 7000 steps a day or twice what
The ‘exercise causes weight loss’ myth
97
you were doing normally, whatever stands out as the lesser amount. Simply because our
days vary, it is always easier to work for the 21,000 steps each three
days.
While this may sound like a lot, you happen to be surprised how simply
they add up. As I write this it’s now 11.28 a.m. based on my
computer clock. I began writing this morning at close to 6.45 a.m. and
put my pedometer on as I got dressed. I have not left the small unit I am
in, but I have taken regular breaks, paced though I took phone calls,
made cups of green tea and breakfast. Currently my count is 1834 steps.
Just wearing a pedometer will lead to you to begin increasing your steps
because our minds are produced to solve problems. Give your mind this
challenge: How do I get the greatest pedometer count with no definitely
setting aside DE time? Attaching it on the nearest cat is one solution but
there are others that will benefit you more.
In our society we have been trained to think that not putting physical
effort into day-to-day chores is really a very good thing. How several millions of
remote controls had been sold over a thought that acquiring to move is bad!
Self-propelled mowers, electric mixers and golf buggies have all been
seen as technological advances. They would not be a issue if we had been
eating less.
Maybe one from the a lot more fascinating technological advances has been
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7. cordless and mobile phones that allow us to pace whilst we talk. It drives
the men and women close to me at the time crazy but it’s an simple method to get my
step count up.
Taking Longcuts
We have to reverse the belief that we have been bombarded with from a
lifestyle factor of view: that much less energy expenditure is better. Like a society
we have become obsessed with how we can do points inside the quickest,
most efficient way. We now have all grow to be experts on taking shortcuts. The
challenge for those of us living of the obesity epidemic is to develop
the skill of taking ‘longcuts’. In just the same way that our minds would
The ‘exercise causes pounds loss’ myth
98
try to jobs out the quickest method to do things, we need to now perfect the
reverse art of generating elements the long way around to improve our IA.
Add to taking longcuts our skills of mindfulness and savoring and
now we are taking a walk to smell the roses. If it’s a glorious day believe
about how you’ll be able to take in a longcut to walk via a park or beside a
river. Then exercising your skills of mindfulness (one of the best kinds of
exercise!) to be fully produce inside the moment.
Now, after I go for the shops, instead of spending 5 minutes
competitively hunting down the closest car park towards the shop entrance, I
park well away in the entrance exactly where no 1 else parks and spend two
minutes walking there. Not merely do I save time, I get my step count up
and save my car from shopping trolley dents!
If your days are essentially sedentary, e.g. if you drive a desk all day,
you might have to supplement your activity with some walks. Fortunately,
walking, since it is fairly gentle, doesn’t look to lead to
overcompensation eating. So what else can we do? If you have a dog –
walk it. The search shows that men and women with dogs discover it easier to walk
regularly than individuals using a canine deficiency.
If you don’t have a dog but you’ve a spouse, walk them. Many
couples who get into normal walking tell me how the biggest spin-off is
the emotional intimacy that comes from walking and talking as they
finally discover what’s happening in their partner’s lives. As soon as a single
partner feels unmotivated, always another will carry the day, or the walk.
Every time you think of something you’ll want to get from another
room, jump up and get it immediately. See forgetting elements as nothing
but a clever method to get your step count up! Perhaps the biggest
contributor for your step count can occur from parking your car further
from jobs and walking over a daily basis.
If you have school age kids the exact same goes for taking the young children to
and from school. Avoid the parking frenzy at the front gates having a
leisurely walk from 2 blocks away. There are this is also a
time after your young children will chatter away happily to you about their day. As
The ‘exercise reasons weight loss’ myth
99
any parent knows, ask them a couple of hours later and all you will get is that
time honored answer, ‘Good’. ‘What happened today?’ ‘Nothin.’
As the average step length can also be regarded as being around 0.66 or
two-thirds of a metre, walking 9000 steps a day will be the exact same as walking 6
kilometres. Six kilometres is really a good hour of DE brisk walking. You will
find that with not too significantly difficulty you can ‘hide’ these 6 kilometres
in a day in a way that goes unnoticed.
After you have either doubled your step count or hit 21,000 steps more than
three days, try to hit 30,000 steps more than three days. I get my buyers to
look at habits they are able to get into that bring their step count up to this type
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8. of level over three to six months. As we discussed in Chapter 2, think
about what type of strategic structures you can have to put in location to
create such habits.
Note this timeframe of three to six months. You’ll notice that this can be
the opposite of what most folks start out producing and what most advice
suggests. Do not expect in order to hold even 21,000 steps more than
three days for ones long-term in case you have not got your strategic structures
in place. Maybe one of the most powerful strategic structure to put in place is
organizing your day in order to walk part of your way to or from
work or your children’s school.
I should finish while by saying that everyone should try much more
vigorous types of DE for example gym workouts, aerobic/hiphop dance
classes and jogging. The reason is that some individuals discover that they enjoy
these forms of activity. Finding the motivation to physical exercise is significantly easier
if you discover the experience enjoyable in and of itself.
If you happen to be very lucky, you happen to be one of people who experience a
‘runners high’ with jogging. This really is when you experience a narcotic like
state from your endorphins with out the expense or the fear of
prosecution that goes on the narcotics!
If you are able to manage it, essentially the most time to walk, or even do DE, is inside
evening, for two factors – the ‘double whammy’. First, this can be after we
are possibly to eat. Most men and women eat 80% of their daily calories
between afternoon tea and bedtime. Activity rather than consuming will be the
The ‘exercise factors pounds loss’ myth
100
most strong weight-loss maneuver of all! This really is the first whammy.
Second, exercise has been well proven as an powerful treatment of
moderate degrees of depression, anxiety and stress. To your numerous persons
who ‘treat’ these problems with food, exercise is an exceptionally
clever alternative. You’ll want to extremely work at it to stay stressed after a
good workout. The second double whammy is that not just does the
exercise make folks believe better, for some individuals it’s the perfect
antidote for stress-driven ‘comfort eating’ within the evening.
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