exercise wont make you thin
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Yeah, evidence doesn't really show that exercise makes you thin. Some criticism against the exercise used is that it hasn't been expensive enough calorie wise.
I don't think the food compensation hypothesis holds. Everything I've seen on exercise and appetite control seems to suggest that there is only a modest, if any compensation in ad libitum energy intake because of exercise. And if there is an effect, it takes a while (2-3 weeks) to set in. I'm trying to find a good review about it now.
Didn't find the review I was looking for, but I found another one that seemed ok, though it was a bit short. "Exercise, appetite control, and energy balance"
Didn't see anything in there on kids, though. That thing they mentioned about kids is very interesting.. specially since in Norway there's this thing now about how increasing PE in school is so fantastic.
I don't think the food compensation hypothesis holds. Everything I've seen on exercise and appetite control seems to suggest that there is only a modest, if any compensation in ad libitum energy intake because of exercise. And if there is an effect, it takes a while (2-3 weeks) to set in. I'm trying to find a good review about it now.
Didn't find the review I was looking for, but I found another one that seemed ok, though it was a bit short. "Exercise, appetite control, and energy balance"
Didn't see anything in there on kids, though. That thing they mentioned about kids is very interesting.. specially since in Norway there's this thing now about how increasing PE in school is so fantastic.
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i think they were basicly saying that people tended to treat themselves because they exercised,ie i've just run 10miles on the treadmill so i can have a big mac tonight.
the other bit which was slightly contradictive was were they said,that people who had just exercised vigourously tended to sit about for the rest of the day recovering,while people who didnt exercise where more active,"either way its more exercise".
i think the point we should take is that more exercise isnt nesesary better.
the other bit which was slightly contradictive was were they said,that people who had just exercised vigourously tended to sit about for the rest of the day recovering,while people who didnt exercise where more active,"either way its more exercise".
i think the point we should take is that more exercise isnt nesesary better.
So the main theme of this was: "you can't out exercise a bad diet", which we all knew already, but they missed the point on a whole lot of other things:
1. if you are "skinny fat" you may very well gain weight when you start to exercise, while you loose inches and body fat.
2. excessive volume (like running 5.5 miles or doing an hour long aerobics class) may lead to CNS exhaustion and an increase in the hormone cortisol, which can stimulate your body to store fat (in preparation for an expected long slow exercise session in the future?).
3. consuming of high glycemic index carbs, starchy carbs, low nutrient density processed foods, etc. may cause fat gain and hinder LBM gains, even though a lot of those items (gatorade, granola, etc.) are marketed as health foods.
1. if you are "skinny fat" you may very well gain weight when you start to exercise, while you loose inches and body fat.
2. excessive volume (like running 5.5 miles or doing an hour long aerobics class) may lead to CNS exhaustion and an increase in the hormone cortisol, which can stimulate your body to store fat (in preparation for an expected long slow exercise session in the future?).
3. consuming of high glycemic index carbs, starchy carbs, low nutrient density processed foods, etc. may cause fat gain and hinder LBM gains, even though a lot of those items (gatorade, granola, etc.) are marketed as health foods.
The bad diet doesn't really have to be a main factor here. I'd say that even though you burn calories during the exercise the overeal balance stays the same. It is so because exercising = burning calories = greatetr hunger = more food consumed.
We can assume that changing diet to more healthy decreases the amount of calories that can be stored (simply because "helathy foods" are usually foods for which it takes longer to be digested) but what with people who eat moderate-helthy diets? Change in the products consumed can not be enough to decrease the balance of calories. Then what you have to do is to concentrate on the diet and consume not more than before (can be less but sometimes when you exercise same amount as before is enough to start losing fat).
To sum up, incerased apetite can be the factor which prevent people from losing weight when they start exercising...
Also, during weight loss, exercide isn't just the tool to burn calories - it's more important function is elevating the metabolic rate as your body doesn't stop working right after you finish exercise but can keep high metabolism for many hours after that.
We can assume that changing diet to more healthy decreases the amount of calories that can be stored (simply because "helathy foods" are usually foods for which it takes longer to be digested) but what with people who eat moderate-helthy diets? Change in the products consumed can not be enough to decrease the balance of calories. Then what you have to do is to concentrate on the diet and consume not more than before (can be less but sometimes when you exercise same amount as before is enough to start losing fat).
To sum up, incerased apetite can be the factor which prevent people from losing weight when they start exercising...
Also, during weight loss, exercide isn't just the tool to burn calories - it's more important function is elevating the metabolic rate as your body doesn't stop working right after you finish exercise but can keep high metabolism for many hours after that.
According to what I've read on this subject, this hypothesis doesn't hold through testing.
I think it's rather that people want to treat themselves when they have exercised, not that they are that much more hungry.
Healthy foods doesn't matter that much for weight loss, it's about calories in vs calories out, doesn't matter if you eat something slow digesting or not, as long as all of it is digested and taken up in the system.
true but healthier food tends to have a higher satyity value,so it fills you up more for less cals.
Healthy foods doesn't matter that much for weight loss, it's about calories in vs calories out, doesn't matter if you eat something slow digesting or not, as long as all of it is digested and taken up in the system.[/QUOTE]
What I meant is that more complex foods require some energy to be digested so in the end you get less calories as some of them get burned during digesting. I know it's the samll amount but still it depends on how the difference in waht you ate before and what yo're eating now.
And I can totally agree with you that people do tend to treat themselves when they're exercising. It's the same thing like with low-calories foods. For some people they should just be called "i can eat twice as much"
What I meant is that more complex foods require some energy to be digested so in the end you get less calories as some of them get burned during digesting. I know it's the samll amount but still it depends on how the difference in waht you ate before and what yo're eating now.
And I can totally agree with you that people do tend to treat themselves when they're exercising. It's the same thing like with low-calories foods. For some people they should just be called "i can eat twice as much"
This is one of those articles that isn't necessarily terrible excepting for the fact that the title is ginned up in order to draw in the reader through a bit of misdirection. "Exercise can help make you thin, but won't help you if you eat like a pig" is a little long, but it would have made a far better title.
As for the exercise "increasing food intake argument," I believe that exercise increases immediate hunger because it is aware that it needs to replenish itself, but typically because of its positive impact on overall blood sugar levels, exercise aids in hunger management.
"the other bit which was slightly contradictive was were they said,that people who had just exercised vigourously tended to sit about for the rest of the day recovering,while people who didnt exercise where more active,"either way its more exercise"."
I'd LOVE to see where they got that data. I can understand the presumption that white collar workers are more likely to hit up a gym after a long day at the office, whereas a blue collar guy doing manual labor all day may not... but it still all sounds like a very poor presumption. Many vigorous exercisers do it because they need to in order to improve in other physical activities. I can't stand educational articles in popular mags making baseless claims, because a lot of unaware individuals out there eat it up as fact.
As for the exercise "increasing food intake argument," I believe that exercise increases immediate hunger because it is aware that it needs to replenish itself, but typically because of its positive impact on overall blood sugar levels, exercise aids in hunger management.
"the other bit which was slightly contradictive was were they said,that people who had just exercised vigourously tended to sit about for the rest of the day recovering,while people who didnt exercise where more active,"either way its more exercise"."
I'd LOVE to see where they got that data. I can understand the presumption that white collar workers are more likely to hit up a gym after a long day at the office, whereas a blue collar guy doing manual labor all day may not... but it still all sounds like a very poor presumption. Many vigorous exercisers do it because they need to in order to improve in other physical activities. I can't stand educational articles in popular mags making baseless claims, because a lot of unaware individuals out there eat it up as fact.
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When I was regularly running over 30 miles a week, my weight was fairly stable at about 10st 10lbs. Then I lost my focus a bit and then got injured and I put on about a 11st 10lbs. Now, I'm doing more exercise, but due to injuries, not as much as I did and my weight is about 11st 4lbs, so I do think exercise helps keep you thin.