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Sports, Fitness, and Nutrition

The Sports, Fitness, and Nutrition Blog is the place for conversation and discussion about topics related to sports and sports fitness, general fitness, bodybuilding, nutrition, weight loss, and human health. Here, you'll find everything from nutritional information and advice about healthy eating to training and exercise tips for improving your overall well-being.

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Study: Exercise is Not Key For Weight Control

Posted February 10, 2017 3:00 PM by lmno24
Pathfinder Tags: fitness nutrition study

At my gym, in between intervals of burpees, squats, mountain climbers, and other torturous activities, instructors gently remind us that “abs are made in the kitchen.” Well, it appears that it’s not just a scare tactic, but in fact, there’s some truth to their prompts. It takes more than just hours in the gym to get in shape, and to lose or maintain weight.

A recent study found that exercise may not be the key to controlling – and losing – weight. While it’s important, research is showing that physical activity has less of an effect on weight gain than we think.

While it’s very helpful for many reasons, your diet is actually going to be the key in helping you lose weight, the study says.

Researchers who studied young adults from the United States and four other countries found that neither physical activity nor sedentary time were directly associated with weight gain.

"Our study results indicate that physical activity may not protect you from gaining weight," said lead author Lara R. Dugas, PhD, MPH. Dugas is an assistant professor in the Department of Public Health Sciences of Loyola University Chicago Stritch School of Medicine.

One interesting note about this study is that working out increases your appetite and also makes you more likely to eat a larger meal than usual upon completion.

Some experts suggest that a decline in physical activity, especially with many of us working desk jobs, has been a large contributor to the obesity epidemic. But new research like this study, has not found a meaningful relationship between weight gain and physical activity.

The Loyola study is one of the primary outcomes of the Modeling the Epidemiologic Transition Study (METS). In METS, researchers followed adults aged 25 to 40 living in five countries: the United States, Ghana, South Africa, Jamaica and Seychelles (an island country east of Africa). The U.S. adults were from Maywood, Illinois, a suburb of Chicago. Participants are predominantly of African descent and represent a broad range of social and economic development. Principal investigator of METS and senior author of the Loyola study is Amy Luke, Ph.D, professor and vice chair of Loyola's Department of Public Health Sciences.

The participants were measured and given devices to measure energy expulsion and step counts. The researchers also measured weight, height, and body fat. At the initial visit, participants from Ghana had the lowest average weights (139 pounds for both men and women), and Americans the highest weights (202 pounds for women, 206 pounds for men). Seventy-six of Ghanaian men and 44 percent of Ghanaian women met the U.S. Surgeon General physical activity guidelines, while only 44 percent of American men and 20 percent of American women met the guidelines. The guidelines recommend doing at least two and a half hours of moderate-intensity aerobic exercise, such as brisk walking, per week.

Total weight gain in every country was greater among participants who met the physical activity guidelines. This was a surprise to researchers. For example, American men who met the guidelines gained a half pound per year, while American men who did not meet the guideline lost 0.6 pounds.

Researchers did not find any significant relationships between sedentary time at the initial visit and subsequent weight gain or weight loss. The only factors that were significantly associated with weight gain were weight at the initial visit, age, and gender. The participants were studied over the course of a year.

So, while it seems that every time we turn on the television or open a magazine, a new workout plan is advertised to us, what really matters is what we eat. An unhealthy diet seems to be more than likely the cause of weight gain, so don’t worry about skipping a night as the gym here and there – as long as you don’t always substitute it for a bacon cheeseburger.

Sources: https://www.sciencedaily.com/releases/2017/02/170203163857.htm

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#1

Re: Study: Exercise is Not Key For Weight Control

02/10/2017 4:01 PM

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#6
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Re: Study: Exercise is Not Key For Weight Control

02/11/2017 6:10 AM

If you notice, the ads for weight exercising equipment downplays the diet part. It is deception to not emphasis the diet part. I don't know why the Consumer Protection Agency don't make them emphasis the diet part.

If you are trying to lose weight and don't go to bed a little hungry, then, you probably ain't gonna lose weight.

Have some fun today,

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#2

Re: Study: Exercise is Not Key For Weight Control

02/10/2017 5:36 PM

Swine bath water. Calories in, calories out. You decide how you want to balance that equation. Trying to convince a bunch of engineers that the Law of Conservation of Energy doesn't apply to humans is going to be tough. Never mind that when I exercise more, I tend to eat less, not more.

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#9
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Re: Study: Exercise is Not Key For Weight Control

02/11/2017 9:04 AM

Dont forget that sodium in foods will increase the propensity to hold water in the body; it is also a major actor as well as calories.

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#3

Re: Study: Exercise is Not Key For Weight Control

02/10/2017 6:56 PM

One pound of body fat is equivalent to about 3500 KCal. (Calories).

http://www.mayoclinic.org/healthy-lifestyle/weight-loss/in-depth/calories/art-20048065

Losing much weight requires quite a bit of exercise. If you weigh 180 lb and walk at 4 mph, you burn about 100 KCal per mile, so walk about 35 miles to lose a pound. (It's actually worse than that because more than just fat is burned.)

http://knightsofknee.com/calculators/walking-calories-distance.html

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Re: Study: Exercise is Not Key For Weight Control

02/10/2017 8:40 PM

Good link from the Mayo Clinic. That's the 'adult' conversation some people don't want to hear or believe.

I've seen people on 'diets' and exercise programs and they can't lose weight, primarily because they are lying to themselves.

It's hard. I know it's hard. I've stabilized my weight at about 225 but trying to ratchet it back is HARD. At 6 even, I need to get my weight back under 200. I don't figure I'll ever see my college graduation weight of 175, but my blood pressure and blood numbers will be much improved when I get back under 200.

Maybe a quest would get me the extra exercise I need.

. . . bravely turned his tail and fled.

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Re: Study: Exercise is Not Key For Weight Control

02/10/2017 8:56 PM

Erm...we've already got one you see. It's very nice.

Try the Castle of Aaaaarrrrrrggghhh!

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Re: Study: Exercise is Not Key For Weight Control

02/11/2017 6:53 AM

Honestly, it is the combination of calories and exercise. I went on a diet last January (2016) and have slowly increased my exercise from about 2 miles per day to 8.5+ miles per day. I went from 192 to 130 pounds in about 10 months, I am 5'-10". Now I don't worry too much about what I eat and I have continued to exercise and my weight fluctuates a pound or two up and down (128 to 132). There is a difference between weight loss and maintenance. Of course I am not as young as the folks in this study, but I would think that would work against me.

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Re: Study: Exercise is Not Key For Weight Control

02/14/2017 1:22 PM

Congratulations! That's awesome. My opinion to the best strategy for weight loss is to slowly sneak up on it. That allows your body to acclimate and less likely to trigger any of the body's self-defense mechanisms to a 'crisis.' Crash diets and crash exercise programs generally do just that.

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#8

Re: Study: Exercise is Not Key For Weight Control

02/11/2017 8:54 AM

It's a balance of diet and exercise.

A sedimentary lifestyle is deadly.

this is just remnants of a magic bullet of a solution

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#10
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Re: Study: Exercise is Not Key For Weight Control

02/11/2017 11:25 AM

sedimentary life style turns you to stone.

Sedentary is just lazy.

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Re: Study: Exercise is Not Key For Weight Control

02/11/2017 11:51 AM

Lol, too sedentary to check

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Re: Study: Exercise is Not Key For Weight Control

02/11/2017 12:48 PM

My brother, an aeronautical engineer, was a fitness "nut" - rode his bicycle to work, week long trips from Edmonton to Calgary via Banff and Jasper through the Rocky Mountains, etc.

One of his fitness quotes was "You can't out run the fork".

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Re: Study: Exercise is Not Key For Weight Control

02/11/2017 9:10 PM

When the researchers did their follow-ups, did they also check body fat?

The same mass of muscle weighs more than that of fat.

If not, it's possible that the weight loss observed was loss of muscle. while the gain was increase of muscle.

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Re: Study: Exercise is Not Key For Weight Control

02/12/2017 7:16 AM

Or loss of water

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Re: Study: Exercise is Not Key For Weight Control

02/12/2017 2:42 PM

I believe diet is around 75% of the effort. High protein, low fat (you need some fats),sugars at a minimum, and enough sodium to replenish what you lose in the sauna. Abs, i warm up with 50 set-ups and at the end i do 40 on an inclined bench with 45 lbs on my chest.

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Re: Study: Exercise is Not Key For Weight Control

02/12/2017 4:42 PM

Show off.

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Re: Study: Exercise is Not Key For Weight Control

02/13/2017 11:47 AM

Hay it took me over 2 years to get to the shape i am in. The first 3 to 6 months was an effort but gradually things got easier.

Now i am around 5% body fat with a BMI of 22.1.

It takes effort and dedication.

I had a choice either get healthy or die.

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Re: Study: Exercise is Not Key For Weight Control

02/13/2017 12:35 PM

Now that I join the 65+ group, I am told to do crunches not sit ups, don't run - fast walk - low impact - don't shovel snow. Arthritic changes in shoulders etc make push ups almost impossible. - I really do still enjoy standard ballroom dancing - what other athletic sport lets you do it with a beautiful woman in your arms?

And I don't even try to "out run the fork" - hardest exercise is pushing back from the table.

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Re: Study: Exercise is Not Key For Weight Control

02/12/2017 5:01 PM

My only "exercise" is a small amount of walking around, not distances, and the normal movements that take place on a daily basis. I've managed my caloric intake and lost 15lbs in the past 3 years. I can't increase my exercise but I still can manage my weight!

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Re: Study: Exercise is Not Key For Weight Control

02/12/2017 5:20 PM

Got a Fitbit recently, it's interesting on to find out your activity. Such steps taken, or heavy exercising period. If I see I'm less active, I'll take the digs out for a walk, or go to the gym.

as far as diet, I understand that starchs are bad...

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Re: Study: Exercise is Not Key For Weight Control

02/12/2017 6:10 PM

I basically try not to eat anything "white", or that has more than 10g sugars.

The hardest part of any diet is learning to push your chair back from the diner table!

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Re: Study: Exercise is Not Key For Weight Control

02/12/2017 8:37 PM

That makes Thanksgiving tough...

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