Are you spending countless hours in the gym only to be disappointed by the lack of results? You are not alone. Many people think that gym is not a solution for weight loss as it does not always give the promised results. For decades, we’ve been told that exercise is the solution to weight loss. While it is true that physical activity is important for overall health, research shows that it is not the most effective tool for losing weight. A 2019 study published in the Journal of the American Medical Association (JAMA) found that participants who exercised 30 minutes a day, five days a week, for a year lost an average of just 1-2 pounds.

Hadza studies and bmi limits

The Hadza people of Tanzania, a hunter-gatherer tribe, provide fascinating insights into energy expenditure and weight regulation. Despite their high levels of physical activity, research shows that their daily energy expenditure is comparable to that of sedentary Westerners. This surprising finding shows that physical activity levels do not always translate into increased calorie burn.

Furthermore, while the Hadza maintain a healthy weight, their body composition – high muscle mass and low fat – differs significantly from that of many Westerners. This shows the limitations of using body mass index (BMI) as the sole indicator of health. BMI fails to account for muscle mass, body composition and lifestyle factors.

Research supports the phenomenon of “exercise-induced food reward”, where increased physical activity often leads to increased appetite. A 2012 study in Appetite highlighted that many individuals compensate for the calories burned during exercise by eating more afterward, making up for their calorie deficit.

The body’s ability to accommodate increased activity by conserving energy through reduced non-exercise activity thermogenesis (NEAT) is supported by a 2013 study in Obesity Reviews. This adaptation may counteract weight loss efforts despite consistent workouts.

A study published in Psychoneuroendocrinology found that prolonged or high-intensity exercise increases cortisol levels. A persistent increase in this stress hormone can disrupt appetite-regulating hormones like leptin and ghrelin, leading to fat accumulation, especially around the abdomen.

Exercise is important to maintain overall health:

– Preserving muscle: Strength training helps preserve muscle, which supports metabolism, as emphasized in a 2015 study in Sports Medicine.

– Promotes mental health: Regular exercise boosts mood and reduces anxiety through endorphin release.

A 2018 study in the International Journal of Obesity showed that participants focusing on dietary changes alone achieved more significant weight loss than those combining diet and exercise. This shows the importance of a nutrition-first approach.

– Whole foods: Prioritize nutrient-dense options to support satiety and overall health.

– Portion control: Small adjustments can create a manageable calorie deficit.

– Stress and sleep management: Studies, such as a 2017 review in Sleep Medicine Reviews, link poor sleep and stress to disrupted weight-regulating hormones.

– Balanced activity: Enjoyable, moderate physical activity promotes health without overtaxing the body.

– Reducing inflammation: Addressing chronic inflammation, which is often associated with weight challenges, improves metabolic health.

Get the latest news live on Times Now with breaking news and top headlines from weight loss, health and more from around the world.