What You Need to Know about Exercise for Weight Loss
Should you exercise for weight loss?
Should you exercise for weight loss? © Can Stock Photo / martinan
I was disheartened when a young woman told me she was going for a run to undo the sins of overindulgence the night before. Too many desserts and too much partying meant she had to sweat away those extra calories.
She’s not the only one. All too often my clients punish themselves with exercise to burn off food they had regretted eating. Exercise as punishment? Ouch, that hurts.
Other patients quit exercising because it doesn’t help them lose weight. They say “What’s the point of exercise if it doesn’t make me skinny?“ Exercise for weight loss? That hurts too!
Should we really expect exercise to melt fat?
Research suggests that exercise is really important to maintain lost weight, but changing what we eat is way more important when it comes to losing the weight. Although a bit simplistic, a colleague once summed it up very well when she said something along the lines of this: Weight is lost in the kitchen but kept off on the sidewalk.
It’s foolish to exercise for weight loss. Here are 4 possible reasons exercise isn’t helping you lose weight.
- It’s pretty easy to out eat an exercise session. Calorie-wise, you can undo an hour at the gym in 10 minutes at your local coffee shop or with a few extra bites of food at each of your three meals.
- You likely overestimate your calorie burn. Gym machines are notoriously incorrect. Plus, the numbers they show you include the calories you would have burned even if you just sat in a chair.
- You might end up moving less overall. If working out makes you feel like you’re done for the day, you might end up sitting more and burning fewer calories overall.
- It takes a ton of exercise to burn lots of calories! It’s way, way more than you think.
10 Reasons to Exercise that have Nothing to do with Weight Loss
Exercise boosts quality of life. There are plenty of reasons to exercise that have nothing to do with weight loss. It’s worth the effort to form the habit of exercise.
Let's not exercise to burn calories! #weightlossClick To Tweet- Boots insulin resistance for 2 – 72 hours. Every single bout of exercise does the body good.
- Lowers your risk of developing type 2 diabetes and helps manage blood sugar levels
- Decreases your risk of cancers of the colon, breast and endometrium
- Tamps down low levels of chronic inflammation
- Helps prevent heart disease
- Helps you manage stress and boosts mood
- Aids in sleep
- Helps you keep lost pounds from returning
- Strengthens your bones and helps prevent low bone mass
- Helps prevent injury
Let’s stop talking about exercise for weight loss. And let’s definitely stop viewing exercise as punishment. Let’s view exercise for what it really is – one of the most important things you can do for your body, mind, and wellbeing.
Exercise for weight loss? No. Exercise is simply good for you!
If you want to talk more about this, leave me a comment or find me jogging my neighborhood each morning before work.
Cheers for a happy, healthy active life!
Check out these related posts
- Exercise and Diabetes: How Much and What Types
- Top Foods for Diabetes and the Heart
- Lifestyle Changes versus Drugs for Diabetes
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Filed Under: Physical Activity, Weight Loss
Tagged: blood sugar, diabetes, exercise, heart healthy, prediabetes
Jill Weisenberger
I'm Jill, and I believe simple changes in your mindset and health habits can bring life-changing rewards. And I don't believe in willpower. It's waaaay overrated. As a food-loving registered dietitian nutritionist, certified diabetes care and education specialist and certified health and wellness coach, I've helped thousands of people solve their food and nutrition problems. If you're looking for a better way to master this whole healthy eating/healthy living thing or if you're trying to prevent or manage diabetes or heart problems, you'll find plenty of resources right here.
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Welcome to my Blog
Hi there! I'm Jill, a nutrition & diabetes expert and the author of 4 books.
I believe simple changes in health habits can bring you life-changing rewards.
And I believe willpower is way overrated.
Right here is where you can discover the mindset and habits to stick with healthy lifestyle choices most of the time - and drop the guilt when you don't.
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Thank you for this important reminder. I shouldn’t go to the gym to burn off my Thanksgiving pie (or my chocolate peppermint bark at Christmas). I work out because it’s going to help me prevent diabetes and osteoporosis. Well done!
Yes! You’ve got it. So many reasons to exercise that aren’t punishment. In a way, it’s a form of nurturing!
I think a lot of people go into dieting with a mentality of “I’m going to diet constantly until I hit my goal weight” and either end up stopping along the way or putting the weight back on within a year or two of reaching their goal.
What I have found that helped me was stopping my diet every 3-4 weeks.
Jill Weisenberger : Thank you for this information!
Thank you for visiting!
Thank you Jill, for putting your hard work! It’s really very interesting information.
Thank you for sharing these informative tips that give us the idea that helps aspiring teens and adults who desire to lose weight. I appreciate the effort given to this.
Hey Jill, thanks for writing this post! I can totally relate to those who punish themselves with exercise to burn off the calories from the night before. I used to think that exercise was the key to weight loss, but your post helped me see that changing what we eat is actually more important. Your colleague was right, weight is lost in the kitchen but kept off on the sidewalk!
Your post also reminded me that there are so many other benefits to exercise besides weight loss. I had no idea that it could boost insulin resistance, help prevent heart disease, and even aid in sleep. It’s so worth forming the habit of exercise for these reasons alone.
Thanks for shifting my perspective on exercise and weight loss. Let’s continue to view exercise for what it really is – one of the most important things we can do for our body, mind, and overall wellbeing. I’ll definitely keep these points in mind and try not to view exercise as punishment anymore!
I completely agree with this perspective on exercise and weight loss. It’s disheartening to see people punishing themselves with exercise to “burn off” the calories from indulgent meals. Exercise should be a celebration of what our bodies can do and a means to improve our overall well-being, rather than a form of punishment.
Thank you for sharing such a well-written and informative blog post.
Found this to be really insightful! Thank you so much for sharing.
I appreciate the actionable advice and the practical tips you shared.
Hi Jill Weisenberger,
I recently came across your article, “What You Need to Know about Exercise for Weight Loss,” and I wanted to express my appreciation for the insightful perspective you shared.
Your emphasis on the importance of exercise for overall well-being, beyond its role in weight loss, is refreshing. It’s disheartening to see individuals viewing exercise as punishment or solely as a means to burn off calories. Your explanation of the various benefits of exercise, such as boosting quality of life, reducing the risk of chronic diseases, and aiding in stress management, is well articulated.
I completely agree with your sentiment that exercise should be appreciated for what it is – a crucial element for the body, mind, and overall well-being. Your article serves as a valuable reminder to shift our focus from exercising solely for weight loss to embracing it as a holistic practice for a healthier lifestyle.
Thank you for sharing such an insightful perspective on exercise.
I completely agree with this perspective on exercise and weight loss. It’s disheartening to see people punishing themselves with exercise to “burn off” the calories from indulgent meals. Exercise should be a celebration of what our bodies can do and a means to improve our overall well-being, rather than a form of punishment.
Thank you for sharing your knowledge and taking the time to craft such an interesting and thought-provoking article. I’ll definitely be back for more!