Healthy Dieting

The scientific evidence for exercise in weight loss—particularly in very big people—is surprisingly equivocal. This could be because the net value of exercise has been over-estimated, say United States exercise specialists Glen and Arlene Blix.

Most estimates of the value of exercise are based on the amount of energy (calories) ‘burned up’ during the exercise. Jogging a mile, for example, will burn around 400 kJ. If 1 kg of fat is the equivalent of 32 000 kJ this means an extra mile a day would burn up 1 kg of fat in about 5 weeks.

But as the Blixes point out, this ignores the fact that if someone isn’t jogging, they’re doing something else. Even lying in bed requires energy. Hence it’s the net energy used during exercise that should be considered, rather than the gross expenditure. If the alternative to jogging was walking around the house, about 200 kJ might be burned in the same period. So it would now take closer to 7.5 weeks to burn the extra kg of fat—and that makes it a less rosy proposition.

In addition to this, the amount of energy used up during exercise decreases with the amount of weight lost. Theoretically then, any loss in weight from exercise will tend to slow down the rate of weight loss that occurs from a similar amount of exercise in the future. In fact, Blix and Blix calculate that even if you walked 1000 miles, you’d only lose

3.53 lb of fat, rather than the 33 lb predicted by other equations!

While none of this discounts the value of regular exercise for fat loss, it does add a sobering note to the idea that a 30 minute aerobics class three times a week is the answer to your weight control problems. Regular, daily ‘planned’ and ‘incidental’ exercise needs to be a lifestyle activity for long-term weight control.

Add planned daily activity to your routine

Changes in the way we live have meant reductions in the amount of physical activity that needs to be carried out daily to stay alive. Some of this can be compensated for by increases in incidental activity, as described in Tips 46 and 47. But modern society has also created a need for the institutionalisation of exercise.

To some extent this explains the rise of the fitness industry and the gym culture. Instead of getting a workout chopping wood or ploughing the fields, modern humans have been driven into the somewhat artificial environment of a gymnasium to get their exercise. While a gym may not be necessary, some form of planned activity during the day will help to compensate for effort not otherwise performed, and hence fat not otherwise burned.

Planning for an activity means taking time out of the daily routine. While this doesn’t have to be all in one session, it might require some restructuring of the social schedule.

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