You probably know that exercise is good for your health, but you may wonder if it can help you lose weight. The answer is not as simple as you might think. In fact, there is a scientific debate about whether exercise can actually make you burn more calories overall, or if your body compensates by burning less when you’re not working out.
In this article, we’ll explore the arguments and evidence on both sides of this debate, and what it means for your weight loss goals.
The Constrained Total Energy Expenditure Hypothesis
One side of the debate is based on the constrained total energy expenditure hypothesis, which asserts that exercise won’t help you burn more calories overall because your body will adjust by burning fewer calories after your workout. This means that exercise won’t help you lose weight, even if it will benefit your health in many other ways.
This hypothesis is supported by some observational studies that show no correlation between physical activity and total energy expenditure across different populations. It is also supported by some experimental studies that show a decrease in resting metabolic rate after months of regular exercise, especially at higher doses.
The Randomized Controlled Trials
The other side of the debate is based on randomized controlled trials, which are considered the gold standard of scientific evidence. In these trials, participants are randomly assigned to either an exercise or a control group, which allows researchers to determine whether exercise causes an effect on weight loss.
These trials have shown mixed results. Some have shown that supervised exercise regimens do cause weight loss, even if only a modest amount. Others have shown that exercise does not prevent weight regain after diet-induced weight loss, or that it does not increase total energy expenditure compared to nonexercisers.
The Bottom Line
So, what does this mean for you? If you want to lose weight, you should not rely on exercise alone. You also need to pay attention to your diet and calorie intake, as these factors have a bigger impact on your energy balance. Exercise can help you lose some weight, but it may not be as effective as you expect, and it may have diminishing returns over time.
However, even if exercise may not help you lose weight and keep it off, there are still many other reasons to do it regularly. Exercise can improve your cardiovascular health, lower your risk of Type 2 diabetes, strengthen your immune system, and boost your mood and mental well-being.
Exercise is not a magic bullet for weight loss, but it is a powerful tool for health and happiness.
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