What’s the Best Exercise for Weight Loss?

That’s a loaded question. Here’s the answer.

There is no magic pill for weight loss. If someone is trying to sell you one, don’t buy it.

Losing weight is challenging. In fact, achieving weight loss has never been more exhausting. We live in an obesogenic environment where sedentary jobs are on the rise, and cheap, processed foods are easily accessible. Dietary intake surveys indicate a per capita increase of 168 kcal/d for men and 335kcal/d for women since the 1970s. On the other hand, daily expenditure has dropped by 142kcal and is continuing to fall. No wonder obesity rates continue to climb, despite it being the number two cause of preventable death.

It should come as no surprise that the human genome pool, selected for energy efficiency over centuries of food scarcity, should now find itself in a dilemma. — Ehrman et al.

Our access to online content isn’t helping either. The internet provides a flurry of misinformed tips and tricks for shedding excess weight. Due to the ever-increasing trend of yo-yo diets and “quick fixes” to weight loss, many victims are left discouraged, confused, and hopeless.

It’s not you. Weight loss is extremely complex, and well-educated resources are scarce.

The good news is, weight loss is very achievable. The catch is, it’s not as easy as we’d like to believe. No, there isn’t one best exercise or diet. This journey is an individualized, all-encompassing path that involves many twists and turns.

Overall, evidence indicates that weight isn’t based on a one-dimensional aspect but rather on a complex set of internal and external signals — a combination of environmental and biological factors. — Grant Tinsley, PhD

In our demanding society, the most attractive messages are those promising the best results in the shortest time. The reality is, 90% of individuals will regain weight after yo-yo diets and extreme fitness programs. What you should be seeking instead are realistic practices that align with your interests and lifestyle.

Play the long game, friends.

You’re Asking the Wrong Question.

“What’s the best exercise for weight loss?”

I was recently asked this by one of my personal training clients. It was delivered in a tone that expected a succinct answer in return. Believe me, I wanted to do my “exercise specialist” thing of rattling off a smart response, but I’d be doing her a disservice.

To place weight loss in a small box would be to underestimate the complexity and volatility of the process.

I ended up replying, “Well, it depends on many factors. Everyone’s body is different, and so is their exercise preference, tolerance, and adherence.”

What a snooze fest. She was hoping the answer would be kickboxing.

There Is No Best Exercise, but What About Intensity?

Research shows that both moderate and intense exercise can achieve weight loss. In fact, there is little conclusive evidence to recommend one more than the other. The decision for intensity should be purely based on what type of workout an individual prefers. Here are some pros and cons to consider.

Moderate Intensity:

Pro — It’s easier to achieve for those with lower motivation.

Pro — It’s safer to start for those who are severely deconditioned.

Con — It can be extremely boring, taking more time to match the effects of high intensity work.

High Intensity:

Pro — It elicits superior improvements in aerobic fitness, lowering risk factors for various diseases.

Pro — The often intermittent nature of the exercise can be mentally stimulating, augmenting long-term adherence to regular activity.

Con — It’s physically and mentally challenging, which could quickly overwhelm a novice.

The key is to find activities (yes, plural because variety is good) that you love to do and complete them at an intensity that would make regular conversation challenging. You don’t need to exercise every single day, but finding time to move at least five days per week will go a long way.

There Is No ‘One Size Fits All’ Approach.

First off, an exercise intervention alone will never be ideal. Of course, physical activity is a crucial component, but it is one of many in the world of weight loss. The seven dimensions of wellness (physical, environmental, intellectual, emotional, social, spiritual, and occupational) all have an important role to play.

Secondly, just as there is no one best exercise for weight reduction, there is no one best training program. As with most health interventions, a ‘one-size fits all’ approach does not exist. If we all had the same genetic makeup, sure. Due to our diversity, however, a personalized approach is needed for each individual.

Why An Individual Program is Critical.

It’s no surprise that we all lead different lives. From a physiological standpoint, this is not different. Each individual loses weight at a different rate, making it difficult to generalize one program for everyone.

3500kcal = loss of 1lb of fat doesn’t apply to all.

Although this equation is a close approximation, it’s not a static number. It may take more than 3500kcal for some, it may take less for others. One thing is for certain, weight loss slows down over time. This is due to your resting metabolism dropping with a lower weight. For example, a contestant on “The Biggest Loser” had an average resting metabolism of 2607 calories per day before the show and only 2000 calories after the show. Although this is an extreme shift, nobody is exempt from some changes to metabolism with weight loss.

Furthermore, the body will do everything to fight back. This phenomenon is called the set point theory. At a certain weight, there will be preset baseline hardwired into the DNA. When we attempt to lose a few pounds, the body will release compensatory measures through hormones to combat weight loss. For example, it will decrease energy expenditure and increase hunger (through hormones like ghrelin) to keep body mass static.

“Essentially, our bodies become our enemy, undermining our efforts at every turn”. — Marschall S. Runge, M.D.

This is why seeking generalized ‘quick fixes’ to weight loss is so dangerous. If you take your foot off the pedal, your body will make you pay. To add insult to injury, one’s psyche takes a hit as well. Many clients who experience relapse report feelings of anxiety, depression, and shame. This creates more barriers to health interventions down the road.

How Do We Rewrite the Script For Weight Loss?

Our culture still casts weight loss as a typical health condition — a problem that can be cured through the relatively simple treatment of diet and exercise.

An optimal weight loss program should be feasible and attractive, lead to tangible health outcomes, and consequently be adopted as a definite lifestyle behavior. Commit to a multi-faceted approach, involving physical activity, nutrition, and behavioral interventions to find sustainable results.

In the world of weight loss, slow and steady wins the race.

Focus on How You Feel, Not How You Look.

At the end of the day, health is a feeling. Commit to making subtle, sustainable changes in all aspects of your health and rest assured that you’re adding years to your life. Don’t get too caught up in the number, because as we now know, the scale can be quite stubborn. Instead, celebrate all of the non-scale victories that you’re hitting.

Your sleep quality has improved? Awesome.

You feel less anxious? Fantastic!

You’re able to keep up with your grandson? C’mon!!

Trust me, with consistency and hard work, the weight loss will follow.

There is no magic pill. There is no ‘best exercise’. Weight loss is far more complex than that. It embodies a lifelong journey to healthy living, involving every corner of your life. The good news is that the rewards are endless. If you stay dedicated, the benefits will go far beyond the waistline.

-DavidLiira.Kin