Exercise and Weight Loss: Why Exercise Isn't Just About Burning Calories

What about coffee and sweetened black tea? A small amount of caffeine can temporarily boost your metabolic rate. In fact, many pre-workout drinks contain caffeine, so its best use might be to enhance workout results. Of course, if you need caffeine for energy, then it's not a good idea. I don't drink coffee because I see many people around me becoming dependent on it; they only feel energized after drinking coffee.

For health and weight loss, the biggest problem with coffee and black tea is the added sweeteners. If I had to choose one, honey, raw brown sugar, or stevia would seem better (I would choose honey). One thing is certain: black coffee and black tea are much better than sweetened lattes and the various "signature drinks" in coffee shops. If I had to choose between black coffee and a caramel latte, black coffee would be the overwhelming winner.

If you can resist processed and sugary drinks, then I can tell you you've already succeeded more than halfway. It's all about habit. Someone who drinks carbonated beverages every day will find water bland and tasteless, while someone who drinks water every day will find carbonated beverages and lattes too sweet.

Liquids quench thirst, which naturally brings a sense of satisfaction. All beverages are water-based, meaning that even if you don't currently enjoy drinking water, you can develop a habit of drinking it and gradually come to love it. Some things simply fulfill our needs, and we can learn to enjoy these things.

liquor

Of all alcoholic beverages, red wine is the most beneficial for health and weight loss. People who drink red wine regularly have a lower mortality rate than those who don't drink red wine or drink other types of alcohol. The relationship between red wine intake and mortality rate follows a J-shaped curve, meaning that moderate consumption of red wine is beneficial to health, while excessive consumption is harmful.

There is currently no substantial evidence to suggest that red wine or any other alcoholic beverage is a "slimming drink." A 13-year Harvard University study analyzing 19,200 women found that drinkers gained less weight than non-drinkers, but they still gained weight (among alcoholic beverages, red wine showed the most pronounced inverse relationship with obesity).

Red wine does contain resveratrol, an antioxidant that is very beneficial for health and weight management, but you can also get more resveratrol from blueberries, grapes, strawberries, raspberries, and apples. If we're talking about wine alone, red wine is definitely the best choice (drink it from a glass, not a bottle).

Exercise is important, but for reasons you might not expect.

We've talked a lot about food, but what about exercise? Can exercise really help us lose weight?

Some books may tell you that you don't necessarily need to exercise to lose weight, but this statement makes the following four mistakes:

1. The long-term, positive effects of consistent exercise on metabolism were not considered (only short-term studies on exercise and weight loss were seen).

2. Some people think that controlling their diet and exercising is too much of a burden, so they only focus on the more important half (diet). But if your weight loss strategy only involves dieting, then you've missed the point.

3. The difference between "doing exercise" and "being active" is not explained.

4. It failed to consider that exercise can reduce emotional eating, lower cortisol levels, improve sleep, and relieve stress.

Ironically, the role of exercise in weight loss has become a controversial issue. Short-term studies suggest that diet control leads to weight loss, while exercise does not. However, long-term studies indicate that diet control alone is insufficient for weight loss, while exercise is a key factor in successful and long-term weight loss. So, we have to choose: do we prioritize short-term or long-term studies? Long-term research demonstrates real and lasting change. Short-term studies might show that "bear-shaped cleansing candies" are the most effective weight loss method-one review even claims a 4-pound weight loss in a single day! See, that's the effect!

If you base your theories on short-term studies lasting no more than a year, you'll likely favor short-term weight loss strategies, but in the long run, these strategies almost always fail. Why are some people surprised that the "10-day weight loss method" doesn't last? This method is only guaranteed to be effective for 10 days! Just like a submarine can't take off, this method can't help you lose weight long-term.

Exercise is not about burning calories

Short-term studies suggest that exercise is ineffective for weight loss, which is true in some respects because the calories burned during exercise, even if they have an immediate impact on weight, are negligible. Furthermore, exercise generally increases appetite, leading to overeating, thus making the calorie deficit smaller than you might imagine. However, this is a narrow view, considering only calories. The effects of exercise on us go far beyond these aspects, as scientific research has proven.

A meta-analysis found that "in the short term, a single diet regimen and a comprehensive weight management program have similar weight loss effects, but in the long term, diet combined with exercise can improve weight loss results." The National Weight Control Registry in the United States studied cases of successful weight loss that did not rebound, and the results showed that "90% of them exercised for an average of 1 hour a day."

Let's look at another study that spans a very long period. A 20-year study found that exercise was associated with a decrease in weight gain and a reduction in waist circumference in both men and women (especially women). We don't fully understand how exercise enhances long-term weight loss, but it certainly helps with weight loss. A plausible hypothesis is that obesity is essentially equivalent to a loss of balance in the body, and exercise improves almost all bodily functions, thus helping to regulate the balance of energy intake and output (i.e., metabolism).

There is also some evidence that exercise can optimize hormone levels, thereby aiding in weight loss. Many studies have found that regular exercise is associated with reduced insulin resistance and increased insulin sensitivity (both indicators of a healthy metabolism, beneficial for health and weight management).

Losing fat is better than losing weight

Even if exercise doesn't cause you to lose weight, you might still be losing fat. Four non-randomized controlled trials found that exercise was associated with a reduction in visceral and subcutaneous fat, regardless of whether weight loss occurred. This is crucial because losing fat is the real goal. If your weight hasn't changed, but you have less fat and more muscle, you'll look more toned and feel healthier.

Exercise isn't about burning calories; it's about boosting metabolism, reducing inflammation, and improving circulation. If you view exercise this way, then this quote from a study won't scare you: "Surprisingly, we found that exercise had almost no effect on fat oxidation over 24 hours." Exercise is a healthy lifestyle choice, not a short-term weight loss miracle. The more you exercise, the more you'll see long-term weight loss and countless health benefits.

If you don't exercise much right now, it's probably because you don't like it. I understand, and that's okay, because micro-habits can change your preferences. I transformed myself from a lazy person who resisted exercise into someone who enjoys exercising and exercises several times a week by doing one push-up every day. Everyone can change themselves.

Exercise isn't a sacrifice for weight loss; it's one of the most enjoyable things in life. It's just that many people haven't yet learned to enjoy it. When you're in poor physical condition, exercise isn't fun and can be quite uncomfortable. But once you start experiencing the benefits and your body improves, you'll become addicted. This book will teach you the best strategies to make yourself love exercise.