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  • "The Secret to Weight Loss Through Exercise"

  • Most overweight individuals

  • evidently tend to choose exercise

  • as their first approach to weight loss.

  • When unrealistic hopes clash with reality,

  • the disappointment may lead to an abandonment

  • of weight-loss efforts altogether

  • as an exercise in futility, no pun intended.

  • Our false expectations may also give us license to overeat.

  • Our pie-in-the-sky notions about the power of exercise

  • may just be used to justify an extra slice of pie

  • right here on earth.

  • Some researchers warn that labeling menus

  • with calorie equivalents of exercise

  • could be counterproductive,

  • backfiring if people rationalize their indulgences

  • after a workout.

  • This concern has actually been put to the test.

  • Exercise psychologists took a group men and women,

  • put them on a stationary bike,

  • and had them cycle until they burned

  • either 50 calories or more than 250 calories.

  • Unbeknownst to them, the researchers

  • manipulated the machines to give false readouts,

  • such that in actuality

  • both groups burned the same number of calories.

  • They just thought they burned more or less.

  • Then, they were offered a meal 10 minutes later,

  • ostensibly to measure

  • the "effects of exercise on taste perception,"

  • but the real purpose was to covertly measure

  • how much people ate.

  • Those who falsely believed

  • they had burned off more calories

  • did seem to demonstrate a greater "license to eat,"

  • ending up eating significantly more calories,

  • mostly in the form of chocolate chip cookies.

  • After a workout, people may be tempted

  • to treat themselves for their sweaty sacrifice.

  • To prevent this kneejerk reaction

  • from undermining our efforts,

  • we should strive to make exercise less of a chore.

  • In a paper entitled "Is it fun or exercise?

  • The framing of physical activity biases subsequent snacking,"

  • a study is described in which individuals were randomized

  • to the same amount of physical activity

  • but just described differently.

  • Half were told they were going on a "scenic walk,"

  • and the other half were told

  • they were going on an "exercise walk."

  • Afterwards, researchers covertly measured

  • how much dessert everyone took at a subsequent meal.

  • Those in the movement-as-exercise group

  • reportedly served themselves

  • about 35 percent more chocolate pudding

  • than the movement-as-fun group.

  • This is all the more reason to choose activities

  • that are enjoyable,

  • such as walking with friends or while listening to music,

  • or watching a video on the treadmill.

  • Reframing exercise as play rather than work

  • may not only make for a more sustainable regimen

  • but may make us less likely

  • to consciously or unconsciously feel the need

  • to later reward ourselves at the buffet line.

  • Even just thinking about exercise

  • may compel people to eat more food.

  • Those randomized to simply read about physical activity

  • went on to serve themselves nearly 60 percent more M&Ms

  • than those in the control group,

  • adding up to hundreds of extra calories.

  • The researchers concluded: "simply imagining exercise

  • leads participants to serve themselves more food."

  • Expending energy through exercise

  • may not just psychologically predispose us to eat more

  • but may physiologically make us hungrier.

  • We evolved in the context of scarcity,

  • so our body places great value

  • on rapidly replenishing lost fat stores.

  • This helps explain why the average weight loss

  • with exercise training

  • is only 30 percent of that predicted

  • based on the number of extra calories burned.

  • Calories in versus calories out

  • can be complicated by the fact

  • that changes on one side of the equation can affect the other side.

  • In other words, we can work up an appetite.

  • Carefully controlled studies

  • show that caloric intake tends to rise over time

  • to match any increase in caloric expenditure,

  • making significant weight loss through exercise alone

  • remarkably difficult.

  • This doesn't happen over a day or two.

  • After a workout,

  • there may not be an immediate increase in hunger,

  • but averaged over the week or weeks,

  • our appetite does tend to increase to balance out

  • most of the extra calories we've been burning.

  • This calorie compensation isn't perfect, though,

  • so we can end up with a net loss in body fat,

  • particularly at higher exercise levels.

  • So, the secret to weight loss through exercise

  • may be sheer volume,

  • at least 300 minutes a week

  • to achieve appreciable fat loss.

  • This regulation of our appetite through activity

  • works in both directions.

  • Just as there exists a higher level of exercise

  • where we can start to outpace our appetite and lose weight,

  • there's a lower level of exercise

  • where our body loses the ability

  • to sufficiently downgrade our appetite,

  • and we gain weight.

  • This sedentary zone where our appetite

  • becomes uncoupled from our activity level

  • appears to start at around 7,100 steps a day.

  • So, let's say you start out as a really active person,

  • chowing down on nearly 2,900 calories a day,

  • and, for whatever reason, have to cut back on exercise.

  • You'd think you'd gain a lot of weight,

  • but you're surprised that you don't.

  • Basically, no increased odds of gaining significant body fat.

  • What happened?

  • With your drop in exercise came an inadvertent drop in appetite.

  • But there's a limit to how far our appetite can drop.

  • Once you cross that threshold,

  • once you dip below logging at least 7,100 steps or so

  • a day on your pedometer,

  • your appetite doesn't slow much further to match,

  • and the pounds can start to pile on.

  • Your body tries to keep your weight steady

  • by adjusting your appetite,

  • but we just weren't designed

  • to handle such extreme low levels of movement

  • that sadly characterizes most of the U.S. population.

"The Secret to Weight Loss Through Exercise"

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The Secret to Weight Loss Through Exercise

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    VoiceTube staff 發佈於 2024 年 03 月 26 日
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