Exercise Won't Make You Lose Weight — Here’s Why You’re Doing It Wrong

We all know exercise is good for health, but when it comes to losing weight, the story is more complicated. Many people hit the gym religiously yet struggle to shed pounds. Why?

Research shows that exercise often stimulates appetite, causing people to eat more and offset the calories burned. For example, climbing twenty flights of stairs burns about thirty calories—the equivalent of one slice of bread—making it easy to negate exercise efforts with small dietary indulgences.

Moreover, the body adapts to increased physical activity by reducing energy spent during rest and non-exercise activities, and by increasing hunger signals, all aimed at preserving fat stores. This biological compensation explains why exercise alone rarely results in significant or sustained weight loss.

Hormones like insulin also play a role, as exercise-induced hunger can lead to increased carbohydrate consumption, spiking insulin and promoting fat storage.

Understanding these dynamics helps us appreciate that while exercise is crucial for cardiovascular health, muscle strength, and overall well-being, it should be combined with dietary strategies that manage insulin levels for effective fat loss.

In conclusion, weight loss requires a holistic approach that addresses both hormonal regulation and lifestyle habits.

References:
BMJ: Exercise and obesity science 1
Gary Taubes articles 2
Nature: Hormonal perspective on obesity 3