More exercise is not necessary for significant weight loss.
Episode 11: How To Lose Weight By Exercising Less
You can exercise less than you think and still achieve significant weight loss. To do that, let’s go over the effects of exercise, how it alters our metabolism, and what you need to focus on to lose weight.
“Those with more body fat may find it more difficult to lose weight by exercising more.” — David Minishian
Exercise Effects on Basal Metabolic Rate
Exercise raises your metabolic rate. However, there has been some evidence demonstrating reductions in basal metabolic rates with increased physical activity levels. These outcomes are more prominent in those with more body fat who decide to partake in extreme bouts of exercise to lose weight. Instead of maximizing the number of calories burned, their bodies try to conserve energy, making it more difficult for those individuals to lose the body fat with more exercise.
Less Exercise, More Results
To maximize a weight loss goal, it is best to focus on increasing the amount of lean body mass. This is best addressed in a resistance training program, completing 3 to 4 workouts a week for 30 to 45 minutes. While cardio has its place in a weight loss program, resistance based training is more effective at producing more results in less time. Plus, resistance training delivers a toned, fit body.
Exercise vs. Nutrition
When creating your weight loss strategy exercise is definitely a fundamental part, but it is actually #2 compared to nutrition. The saying goes, “You can’t out-exercise a bad diet” and it is true. To lose weight, the amount of calories you consume should be roughly 500 calories less than what you burn each day. Don’t try to be much more aggressive than this to reach your goal. Maintaining a deficit of greater than 1000 calories a day will be difficult to sustain. Trying to drastically decrease your calorie intake or increase your daily activity will only result in a near impossible fight against your cravings to eat more. It’s tempting to think you can get faster results by eating less or exercising more; however, you’ll have more success by staying in a slight deficit where you can sustainably lose weight without fighting an uphill battle of against your hormones.
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David Minishian, MPH
Fitness and Nutrition Coach
David is the owner and head coach at Sculpt Fitness in Long Beach, CA. He leads the mission at Sculpt to educate, equip, and empower the local community to make the best decisions for their health. For over 10 years he has coached exercise and nutrition, helping clients create sustainable lifestyle to build the body they want. When he's not training, coaching or cooking, David is on an adventure with his wife and kids or teeing up his next shot on a golf course.