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It has always been assumed that if you exercise consistently, fat will melt off and muscle will form in its place. Researchers from Arizona State University analyzed 81 overweight, sedentary women to find out how effective exercise is in regards to weight loss.
Because the women did not log what they ate and how active they were outside the study, the reason why exercise causes weight gain isn't exactly known for certain. Regardless of the reasoning, the study shows that exercise by itself doesn't guarantee weight loss and could actually cause weight gain.
Even though increase amounts of exercise could cause people to gain more weight if they are not careful of their diet and other habits, it's important to remember that the scale is just a number, not to mention the fact that the scale may not tip the way you want it to when working out because you may gain muscle mass.
And just because the study found that working out alone could cause weight gain, the benefits of exercise still outweigh this downside.
Last month an article claimed exercise ‘does not promote weight loss’ and studies also show that a gym regime alone is ‘unlikely to result in short-term weight loss’ (picture posed by model) The truth, they said, is that while physical activity is useful in reducing the risk of disease, it ‘does not promote weight loss’. YOU REWARD YOURSELF WITHOUT REALISINGThere are a lot of conflicting reports about the effects of exercise on appetite. Most research seems to show that exercise doesn't actually make us eat more (picture posed by model) This was demonstrated in a recent study by Arizona State University, which focused on the effects of exercise on 81 overweight women with sedentary lifestyles.
Instead of allowing us to lose weight, it has been suggested that exercise encourages us to eat the wrong types of food (picture posed by model) Study after study has shown that we’re notoriously bad at estimating the number — and type — of calories we’ve consumed.One, which looked at more than 5,000 adults, found the participants under-estimated their consumption of fats, oils and sweets, and overestimated how much fruit and protein they’d eaten. We're often told exercise is the solution to stress, but it actually releases the fight or flight hormone cortisol — also known as the stress hormone (picture posed by model) ‘Cortisol is bad news for anyone wanting to lose weight,’ says Janey. A study showed that something like running on a treadmill for about 45 minutes at a steady pace may result in initial weight loss but after a few weeks the weight loss halted (picture posed by models)In fact, experts believe that if you’re trying to lose weight by combining a low-calorie diet with a lengthy cardio workout, you’re heading for disaster.This is because not only does your body adapt so you have to do more to get the same result, but as low-calorie diets tend to be low in carbohydrate, once you’ve used up any carbohydrate stored in the muscle, the body starts to use the muscle itself for energy.

The study found that working out did improve the participant's fitness levels; however, extra exercise did not result in weight loss. Gaesser suggests that those who want to lose weight should weigh themselves every four weeks to keep them on track, while being mindful of diet and other activities. We’re all familiar with the idea of going for a walk to work up an appetite, but most research seems to suggest that exercise doesn’t necessarily make us eat more. The researchers asked them to participate in a 12-week exercise programme involving three treadmill sessions a week. By the same token, most of us woefully underestimate how much exercise we need to offset indulgences.The other issue is that, even if you did nothing, your body would be burning calories.
Annoyingly, there’s probably something in it.A recent review of studies related to exercise and weight found that people lost barely a third as many pounds as would have been expected, given how many calories they were burning during workouts. But those pounds don’t keep on just falling off.Scientists at the University of Tampa in Florida found that what they called ‘low-intensity steady state cardio’ — something like running on a treadmill for about 45 minutes at a steady pace, or using an elliptical trainer for a long period of time — did result in initial weight loss, but that after a few weeks, subjects stopped losing weight. So, not only are you not losing fat, you’re losing muscle mass.And, if you’re trying to lose weight, the last thing you want to do is lose muscle mass. And while a workout in a busy gym may not seem like time on your own, it’s still the chance to focus entirely on you, your body and what it needs.IT CAN BE A LOT OF FUNThere are so many different types of exercise that there’s bound to be one you enjoy. 70 percent of the study participants gained weight during the study and most of that weight was from body fat.
The participants could have gained weight after becoming sedentary once they stopped working out.
You’ve simply fallen foul of something scientists are increasingly recognising: exercise often doesn’t help you lose weight.

Many studies also report enormous variations in how people’s waistlines respond to the same exercise programme, with some dropping pounds and others gaining fat.
And once you’ve reached your goal weight, it’s a lot of work to stay there.EATING LIKE AN ATHLETE IS BAD FOR YOUIf you take an energy drink to the gym, or carb-load on a Friday in preparation for your Saturday morning run, that might be where you’re going wrong. They believe that this is because the body adapts and becomes more efficient, so the same exercise requires less effort. The researchers kept track of the calories each woman burned, but the participants were not asked to change their diet or log their meals.
The exercise could have left them too tired to move the rest of the day, or they could have consumed more food because they believed they burned enough calories. Thanks to health magazines and the internet, it’s easy to find information that may work for pro-athletes, but is actually unhealthy for the rest of us.‘I’ve lost count of the number of fitness fanatics I have tried to help with weight problems, only to be told that they have to “carb-load”, or that they must have sports drinks, or gels, or snack bars,’ says Zoe Harcombe. Anything that builds muscle is, for the reasons above, a good thing when it comes to weight loss — so resistance training should be a part of your workout.And although cardio exercise has a role to play, the way most of us run — or cycle, or row — isn’t doing us any favours. If our bodies are functioning properly, most of this cortisol is offset by endorphins, or anti-stress chemicals, the body also produces during exercise. We tend to work at a relatively low intensity so we can keep it up for about half an hour, whereas what we should be doing is short, sharp bursts of exercise at maximum intensity, and then recovering for a shorter period of time — without the rewards afterwards.

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